6 Desk Exercises That Help You Get Stronger While Working
Six takeaways:
The U.S. Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of exercise each week, combining both aerobic activity and strength training. Amid our busy schedules, incorporating movement into your workday may provide a practical means of getting your exercise in—here are some simple ways to make it happen:
Cardio Workouts: Research shows that short periods (under 10 minutes) of higher-intensity physical activity throughout the day can positively affect weight and stress levels. Look into treadmill desks, bike desks or under-desk ellipticals for accessible cardio solutions!
- Isometric Muscle Strengthening: One of the most easily concealed movements on this list, isometric movements involve contracting (squeezing) and relaxing muscles one at a time. You can create pressure against your legs or arms against your desk, or repeatedly clench other muscles, for this.
- Oblique Twist: Oblique twists strengthen the muscles that run along either side of your abdomen. To do an oblique twist, sit at the edge of your chair with feet flat, lean back 45 degrees, extend your arms forward, and engage your core as you slowly twist right, pause, twist left, pause, and return to center—completing one rep.
- Desk Planks and Pushups: Planks and push-ups strengthen your core and upper body, and even a few throughout the day can lower your risk of cardiovascular disease. To do them, place your hands shoulder-width apart on a desk or wall, walk your feet back into a straight line, then either hold the position for 30 seconds (plank) or lower and raise your body for 10 push-up reps.
- Seated Leg Extensions: Your quadriceps are the largest muscle group in your body, and you can strengthen them right from your desk chair. To do seated leg extensions, sit upright with thighs parallel to the floor, then slowly extend one leg at a time without locking your knee—aiming for 10 reps per side.
- Chair Calf Raises: Calf raises strengthen the muscles that support walking, running, and balance, and can easily be done while seated at your desk. Sit upright with feet shoulder-width apart, lift your heels as if rising onto tiptoes, hold briefly, then lower—aiming for 10 reps.
- Chair Squats: Sitting too much can weaken your glutes and tighten your hips, leading to “dead butt” syndrome—doing chair squats can help prevent it. Stand in front of your chair, lower yourself as if to sit without touching it, then rise back up—aiming for 10 reps.
Of course, building and sticking to any new habit is a challenge unto itself. To make sure you keep to this routine, you can set alarms, reward yourself when you hit a consistency milestone, find an in-office partner to do these exercises with, or challenge coworkers to a group goal or competition.
It can be difficult to take the time out during our work days, but these accessible movements should make it slightly easier to unlock the long-term health benefits that come with sticking to a good routine.
By the Cleveland Clinic
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