8 desk exercises to help you stay fit at work

• Desk exercises and stretches can help you stay fit if your job requires you to sit for a long time. 
• Sitting for too long over an extended time period has been linked to multiple health issues.
• Doctors recommend you get at least 30 minutes of exercise a day to remain healthy. 
• Visit Insider’s Health Reference library for more advice.

If you have a job that requires you to sit for several hours a day, doing some stretches and exercises while you’re at your desk may help you relieve stiffness and stay active. 

“It is extremely important to get up and take frequent breaks to stretch your legs and move your body,” says Mindy Pedersen, an ACE-certified fitness trainer. The American Heart Association says that people who have sedentary jobs should make it a point to move around for at least five minutes every hour, or 10 minutes every two hours. Even short active breaks are associated with slimmer waists and better overall health.

Here are some stretches and exercises you can do while you’re sitting at your desk or standing in your workspace. 

Why you should exercise at your desk

The average American is sedentary for close to eight hours a day. “Ideally, you should be sitting for less than four total hours out of your day,” says Pedersen. According to the Mayo Clinic, sitting for too long can contribute to health issues like obesity, high blood pressure, high cholesterol, high blood sugar, and cancer. 

Exercising at your desk can help counter the effects of sitting for too long. A small 2020 study found that doing short bouts of exercise multiple times a day can help improve blood pressure and heart rate. The researchers found that the benefits of three 10-minute exercise sessions are similar to a single session of 30 to 60 minutes.

"Exercise does not need to be done in one-hour increments. Getting your heart rate up for even 10 to 15 minutes at a time, multiple times throughout the day, has similar health benefits to a one-hour workout class. Every movement matters. Just keep moving," says Pedersen.

These are some of the types of exercises you can do at your desk:

• Stretches: Stretches can help ease stiffness and reduce neck and shoulder pain. 
• Cardiovascular exercise: Also known as cardio, this type of exercise strengthens your heart, lungs, and muscles. It also helps you burn calories and lose weight. 
• Resistance training: Also known as strength training, this type of exercise helps build muscle, boost metabolism, and improve bone health. 

Desk exercises to stay active during the workday

These are some exercises you can do at your desk to improve your strength and stay active.  

 Seated chair raise

• This exercise works out your arms and helps you build core strength. 
• Sit in your desk chair and cross your legs on the seat.
• Place your arms on the armrests, hold your core muscles tight and lift yourself so that you're hovering a few inches above the seat. 
• Hold this position for 10 to 20 seconds. Take a break for 30 seconds. 
• Repeat five times. 

 Seated leg raise 

• This exercise strengthens your core and lower body. 
• Sit in your desk chair and extend one leg until it is straight out in front of you. 
• Hold this position for two seconds.
• Next, raise it up as high as possible, and hold it there for another two seconds.
• Repeat 15 times with each leg. 

Invisible chair sit

• This exercise is a type of squat that works several muscle groups simultaneously. 
• Drop the seat of your chair as low as it can go.
• Stand in front of your chair, facing away from it, and plant your feet hip-width apart. 
• Lower your hips into a squat until you're hovering just above the seat of the chair, then sit on it slowly. 
• Repeat 20 times. If you can, try doing it on one leg. 

 Desk push-ups

• Push-ups help you build upper-body strength. 
• Stand at least one yard away from your desk, facing toward it.
• Keeping your feet together, lean forward and place your hands shoulder-width apart on the edge of the desk.
• Bring your chest downward toward the desk, then exhale and push back upward. 
• Repeat 20 times. 

Stretching exercises to do at your desk

These are some stretches you can do at your desk to improve circulation and relieve stiffness. 

Neck rotations

• These stretches can help relieve tension in your head and neck. 
• Drop your chin and slowly roll your neck in circles.
• Do 10 rotations clockwise and 10 rotations counterclockwise. 

Shoulder rotations

• Sitting hunched over a desk all day can put a lot of strain on your shoulders. These stretches can help relieve some of that pain. 
• Roll your shoulders forward and then backward.
• Do 10 rotations clockwise and 10 rotations counterclockwise.

Wrist rotations

• Writing or typing for long hours can result in carpal tunnel. Do these stretches often to help prevent it. 
• Hold your arms out in front of you and rotate your wrists, first one way and then the other.
• Do 10 rotations clockwise and 10 rotations counterclockwise.

Ankle rotations

• These stretches can help improve your blood circulation and prevent blood clots. 
• Rotate your ankles, first one way and the other.
• Do 10 rotations clockwise and 10 rotations counterclockwise. 

How to change your work setup to be more active 

You can get some cardio while you're working by positioning your desk above a treadmill, or by walking around when you're on work calls. If you work from home, Pedersen says you can also sneak in some cardio by taking a break from work and doing some jumping jacks, or even turning on some music and dancing for 10 minutes.

You can also trade in your desk for a standing desk, since it can help you burn more calories, improve your posture, and be more energetic. If you're not ready to commit to standing throughout the workday, you can opt for a desk that allows you to adjust the height, or a converter that you can place atop your existing desk for when you want to stand. 

When you're sitting, try and pick an ergonomically-designed chair that can give you adequate support. Alternatively, you can opt for an exercise ball to help you improve your balance and core strength while you work.

Insider's takeaway

Sitting all day can be harmful for your health, so it's important to take frequent breaks from your desk and incorporate movement and stretching into your daily routine, according to Pedersen. 

"An easy way to make sure you are getting up and moving regularly is to set an alarm on your phone to go off every hour. When the alarm goes off, you stand up, stretch, walk around, and do a few exercises," says Pedersen. You can try these exercises and stretches while you're sitting at your desk or standing in your workspace. "This new habit will actually, over time, allow you to be more productive and focused at work, enhance your mood, and overall, feel better throughout your day," says Pedersen.