Exercises for Your Workplace Desk

The 5 Best Exercises for Your Workplace Desk

The 5 Best Exercises to Keep You Energized at Your Workplace Desk


As our world increasingly shifts towards a digitized era, working long hours hunched over keyboards has become commonplace. The sedentary nature of this work lifestyle often leads to health problems, including musculoskeletal disorders, cardiovascular disease, and increased risk of diabetes. Regular physical activity can combat these issues, but finding the time to go to a gym or engage in prolonged exercise can be a challenge.

Luckily, there are exercises designed specifically for the desk-bound worker, ensuring that even at your busiest, you can keep your body moving, blood circulating, and your health in check. Here are the five best exercises you can do right at your desk:

1. Seated Leg Raises Exercise

Leg raises can help engage your core and lower body, all without leaving your chair. Here’s how to do it:

  • Sit up straight and keep your feet flat on the ground.
  • Keeping your leg straight, lift one foot off the ground until your leg is level with your hip.
  • Hold this position for a moment, then slowly lower your foot back to the ground.
  • Repeat this 15-20 times for each leg.


2. Desk Push-ups Exercise

Desk push-ups can help to strengthen your arms, chest, and shoulders. Just be sure your desk is sturdy enough to support your weight.

  • Stand a few feet away from your desk and lean forward, placing your hands on the edge of the desk, shoulder-width apart.
  • Lower your body towards the desk by bending your elbows.
  • Push your body back up to the original position, keeping your body straight throughout the exercise.
  • Repeat this 10-15 times.


3. Chair Squats Exercise

Chair squats can help to work your glutes, quads, and hamstrings.

  • Start by standing in front of your chair with your feet shoulder-width apart.
  • Lower your body towards the chair, almost as if you were about to sit down, but stop just short of actually sitting.
  • Push your body back up to a standing position, squeezing your glutes as you stand.
  • Repeat this 10-15 times.


4. Seated Torso Twists Exercise

Seated torso twists can help to engage your core and improve your flexibility.

  • Sit up straight in your chair with your feet flat on the floor.
  • Place your hands on your chair’s armrests for support.
  • Slowly twist your torso to one side, hold for a moment, and then twist to the other side.
  • Repeat this movement 10-15 times on each side.


5. Wrist Rolls Exercise

Long hours of typing can put a strain on your wrists. Wrist rolls can help to improve flexibility and reduce the risk of repetitive stress injuries.

  • Extend one arm in front of you, keeping it at shoulder height.
  • Slowly roll your wrist in a circular motion, first clockwise, then counter-clockwise.
  • Repeat this 10-15 times for each wrist.


Each of these workplace exercises can be done in a few minutes right where you are seated, allowing for regular physical activity even on your busiest days. Remember, the key to incorporating exercise into your workday is consistency. Try setting reminders to get up and move every hour or so, and make these exercises a regular part of your daily routine. Your body, and your productivity, will thank you!



Basil Abbas

Basil is the Founder and CTO at ClockIt. With over 10 years of experience in the products space, there is no challenge that is too big in front of him be it sales, marketing, coding, etc. A people person and loves working in a startup for perfection.