Best Desk Job Exercises to Help You Cope

So you’re now part of the corporate world. Like many Americans, most of us have desk jobs. This means sitting down in front of a computer for an entire day, maybe even more. Our bums are glued to our chairs, and we hardly move. Many of us think there’s no way there are any desk job exercises.

This can be unhealthy as this is considered a sedentary lifestyle. This means we have irregular or absolutely no physical activity. Having this type of lifestyle can be quite disadvantageous and also has negative consequences.

Luckily, there are many ways for people with desk jobs to inject a bit of movement in their otherwise boring workdays. Your other workmates might find you weird and move away from you, but ultimately, you get the last laugh.

These desk job exercises will improve your fitness levels, boost strength, burn a few calories, and just generally keep you in tip-top shape.


You can always pop over to the restroom for a bit of privacy and more space. You should start stretching from head to toe, beginning with the neck.

First, slowly tilt your head to one shoulder, and then hold for about 10 seconds. Next, tilt to the other shoulder and hold again. You can do maybe 3 repetitions on each side.

Next, target those tense shoulders. Roll your shoulders forward in a circular motion. Then go ahead and roll them backward, still in a circular motion.

To make sure your typing is up to speed, make sure to pay attention to your wrists as well. Stretch both arms out with palms facing the floor. Pull your fingers down for about five seconds. Next, pull your fingers up.

For your legs, you can do some quick lunges, around 5 for each leg.

To pull them all in, finish off with some ankle circulations.


The Stair Master

You’ve just arrived at your office building. Instead of going with the rest of the office flock into a crowded elevator, why don’t you take the stairs? This is a great way to elevate your heart rate and get your day started right. As an added bonus, this is a great way to avoid talking to that annoying coworker.

The Office Wanderer

As soon as you arrive at your desk, you generally pull up the tools you need and just sit on your chair, waiting for them to load. What you can do instead is stroll around the floor and catch up with the rest of your office mates. You can even go as far as to visit the other departments in the building and get to know new people.

Or instead of relying on Skype or e-mails to communicate with another employee, why not bring yourself over to them?

Twinkle Toes

When you start feeling restless on your desk, you can alleviate that by speedily tapping your toes under your desk. You can still get your office work done while sneaking in a little bit of cardio.

Jog in Place

If you’re more confident, you can go ahead and jog in place. You can do this for maybe 60 seconds, then get right back to working afterward. Just remember to ignore the stares you’ll probably be getting from nosy coworkers.

Desk Job Exercises for Your Legs and Butt

I Stand for Myself

Who says you have to sit down the entire day? To change it up, try standing up while working on that Excel file. Studies show that long periods of sitting down leads to a higher risk of diabetes, cardiovascular disease, and obesity. On the other hand, standing up increases the amount of calories you burn.

If your boss calls for a meeting, you can even go ahead and suggest a standing meeting.

The Wall Sit

Start with your back against the wall. Next, bend your knees and slide your back down. Stop sliding when your thighs are parallel to the floor. Sit and hold for around 30-60 seconds. To make it more challenging, try crossing your left ankle over your right now, hold for 10 seconds, then switch.

This is one of the desk job exercises that builds strength and endurance.

Sit and Squeeze

Want to target your glutes without getting any unwanted attention? Then this is the perfect exercise for you. You simply clench your butt muscles, hold for 5-10 seconds, and then release. Repeat until you can clench no more. Trust me, the results will be uplifting, to say the least.

The Seated Leg Raise

Here’s another one of the desk job exercises that won’t be noticed by anyone. While in your seat, completely straighten out both legs and hold for 5-10 seconds. Next, lower the legs back to the ground, but make sure they don’t touch the floor. You can do around 15 repetitions.

Desk Job Exercises for Your Shoulders and Arms

Do the Desk Dip

If you’ve had too much sitting around, go ahead and to an improvised tricep dip. You can use your desk for leverage. Place your hands at the edge of the desk. Make sure you’re facing away from the desk. Next, place your feet a step or two away from the desk. Start by bending your elbows at a ninety-degree angle and your body dips down. Hold for about 5 seconds, then get back up. Do around 10 instances.

Desk Push-Ups

Again using your desk, you can do standing desk push-ups. Perform around 3 sets of 10 and feel the burn.

The Cubicle Curl

For this exercise, grab anything that’s a bit heavy. A filled water bottle is a good idea. You can use this like a regular dumbbell and do regular bicep curls.

The Fist Pump

Channel your inner frat boy and do fist pumps. Do around 60 seconds of fist-pumping action on each arm. This is great to do when your boss gives out some good news. Keep in mind that as you do these fist pumps, you’re not at a frat party. So shouting out “Chug it down!” may not be a good idea.

The Office Genie

You need a sturdy office chair that can hold up your weight. Sit down cross-legged on your chair. Place both hands on either armrest. Next, push upward to raise your body off the seat. Hold this pose for around 10-20 seconds. Afterward, sit back down on the chair, rest for a few seconds, and repeat.

Desk Job Exercises for Your Core

The Desk Chair Swivel

Obviously, swivel chairs are needed for this. Sit upright with your feet hovering over the floor. Next, hold on to the edge of your desk with your fingers. Then go ahead and use your core to swivel the chair from side to side. Swing back and forth for 20 counts.

The Fab Abs Squeeze

The last of the desk job exercises. You can do this while typing away your reports. Sit on your chair with your back straight. Next, take a super deep breath, tighten those abdominal muscles, and hold it in for about 10 seconds. As you exhale, make sure to also bring the muscles in  toward the spine. Repeat 10 times.

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