Desk Exercises to Stay Active While Working From Home
Staying active during the workday doesn’t have to mean hitting the gym or going for a jog. With simple, effective desk exercises, you can boost your physical and mental well-being without leaving your home office. Let’s explore why staying active is important, and how you can seamlessly incorporate movement into your work routine.
The shift to working from home has brought many benefits: no commutes, more flexibility, and a more comfortable working environment. But with these perks comes a downside—sedentary behavior. Whether we’re glued to our desks for meetings, responding to endless emails, or working on projects, we often end up sitting for long periods. This can take a serious toll on both physical and mental health, contributing to everything from back pain and stiff joints to stress and decreased productivity.
Incorporating short bursts of physical activity throughout your day can make a huge difference. Desk exercises offer an easy way to get moving, combat the negative effects of sitting, and boost your energy and focus.
THE DANGERS OF SITTING TOO MUCH
Prolonged sitting has been called "the new smoking" because of its link to numerous health problems. If you spend most of your day sitting, here are some of the health risks you could face:
POOR POSTURE & BACK PAIN
Sitting for long hours without proper posture can compress the spine and strain the lower back, leading to chronic pain. Over time, this can even result in long-term musculoskeletal problems.
REDUCED CIRCULATION
Extended periods of sitting slow blood flow, increasing your risk of deep vein thrombosis (DVT) and varicose veins. Poor circulation can also cause swelling in the feet and ankles.
INCREASED RISK OF HEART DISEASE
Studies have shown that sitting for extended periods can slow down your metabolism, contributing to higher blood sugar, cholesterol, and triglyceride levels. These are risk factors for heart disease.
WEIGHT GAIN & METABOLIC DISORDERS
Lack of movement can lead to weight gain, which increases the risk of metabolic disorders like diabetes. When we’re sitting, we burn fewer calories, making it easier for weight to creep up.
MENTAL FATIGUE & REDUCED PRODUCTIVITY
Long stretches of inactivity can make us feel sluggish and mentally drained. In contrast, short bursts of activity can improve concentration, memory, and cognitive function.
By incorporating simple desk exercises into your day, you can mitigate many of these risks and maintain better overall health.
5 SIMPLE DESK EXERCISES YOU CAN DO ANYWHERE
Here are five easy exercises you can do at your desk to stay active and energized throughout your day. These exercises don’t require any special equipment, and you can complete them in just a few minutes—perfect for quick movement breaks during a busy workday.
Sitting for long periods can make your legs feel heavy and stiff. Seated leg lifts target your core and leg muscles, improving circulation while giving your lower body a gentle workout.
1. SEATED LEG LIFTS
Sitting for long periods can make your legs feel heavy and stiff. Seated leg lifts target your core and leg muscles, improving circulation while giving your lower body a gentle workout.
HOW TO DO IT:
Sit tall in your chair with your back straight and feet flat on the floor.
Slowly extend one leg out in front of you, keeping it straight and lifting it until it's level with your hips.
Hold for 5 seconds, then lower your leg back down.
Repeat 10-15 times on each leg.
For an added challenge, try lifting both legs at the same time or placing a small weight on your ankles.
Seated leg lifts engage your abdominal muscles, quadriceps, and hip flexors. This simple movement improves circulation in your lower body, preventing the stiffness and swelling that often come with sitting for extended periods.
3. CHAIR SQUATS
Chair squats are an effective lower-body workout that helps strengthen your glutes, quads, and hamstrings. They also promote better joint health by increasing flexibility and balance.
HOW TO DO IT:
Stand in front of your chair with your feet shoulder-width apart.
Lower your body as if you’re about to sit down, keeping your chest upright and your knees behind your toes.
Just before your thighs touch the chair, push yourself back up to a standing position.
Repeat 10-15 times.
To make it more challenging, try holding a weight or water bottle while performing the squats, or increase the number of repetitions.
Chair squats engage your entire lower body, including your glutes, quads, and hamstrings. By practicing this exercise regularly, you’ll build strength in your legs and improve balance and flexibility, which is key to maintaining mobility as you age.
4. SEATED SHOULDER STRETCH
Stretching your shoulders can relieve tension and improve mobility, especially after long periods of sitting hunched over a desk.
HOW TO DO IT:
Sit up straight with your feet flat on the floor.
Reach your right arm across your chest.
Use your left hand to gently press your right arm closer to your body, stretching the back of your shoulder.
Hold for 20-30 seconds, then switch sides.
For a deeper stretch, try doing this while standing and pulling your arm a little farther across your body.
The seated shoulder stretch relieves tension in the shoulders, neck, and upper back. Regular stretching can help prevent stiffness, improve flexibility, and reduce the risk of developing long-term muscle strain.
5. NECK ROTATIONS
Neck stiffness is a common complaint among desk workers. Neck rotations help release tension in your neck and upper back, keeping you flexible and reducing the risk of strain.
HOW TO DO IT:
Sit tall with your shoulders relaxed.
Slowly turn your head to the right as far as is comfortable, as if you’re looking over your shoulder.
Hold for a few seconds, then return to the center.
Slowly turn your head to the left and hold.
Repeat 5-10 times on each side.
If you feel tightness in your neck, try adding gentle neck tilts, where you bring your ear toward your shoulder to stretch the sides of your neck.
Neck rotations increase the range of motion in your neck and help prevent stiffness. By performing this simple exercise regularly, you can reduce the risk of tension headaches and neck pain caused by poor posture.
HOW TO INCORPORATE DESK EXERCISES INTO YOUR DAY
Staying active doesn’t require large blocks of time. In fact, these desk exercises can be done in short bursts, so you can easily integrate them into your workday. Here are some tips for making desk exercises a regular part of your routine:
SET REMINDERS
Use a timer on your phone or a reminder app to prompt you to take a break every hour. These breaks don’t need to be long—just 2-5 minutes of movement can help refresh your body and mind.
STRETCH DURING CALLS
Virtual meetings and conference calls provide a perfect opportunity to stretch your neck, shoulders, or legs. Take advantage of moments when you’re listening to sneak in a quick exercise.
REPLACE SOCIAL MEDIA BREAKS WITH MOVEMENT
Instead of spending 10 minutes scrolling through social media during your break, use that time to do a round of