25+ Exercises To Do In The Office To Stay Fit And Healthy

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Best Exercises To Do In The Office For Fitness

Are you tired of feeling like a corporate slave, shackled to your desk for the dreaded 9-to-5 grind? Well, fear not, because I have a secret arsenal of 25 exercises to do in the office.

These exercises will breathe life into your office routine and transform you from a desk potato into a powerhouse of vitality!

Exercises To Do In The Office To Live A Healthy And Balanced Life

What Is A Desk Potato?

When you spend a considerable amount of time sitting at your desk, often indulge in sedentary activities with minimal physical movement or exercise

Your focus tends to be on work or tasks, causing you to remain stationary for extended periods. This desk-bound lifestyle can pose health risks associated with prolonged sitting. 

The term “desk potato” playfully emphasizes the parallel between your physically inactive habits and the more familiar “couch potato” who spends excessive time sitting on a couch.

Read more here: 5 Of The Best Stress Relief Exercises For A Calm Mind & Body

To maintain a healthy and fit lifestyle try these exercises to do in the office
25+ Exercises To Do In The Office To Stay Fit And Healthy

25+ Exercises To Do In The Office

We have sorted the exercises to do in the office into 5 major categories. Let’s have a look at the simple and interesting exercises to do in the office for better understanding.

1. Workouts To Do In The Office: Chair Exercises for Office Workers

Start with a warm-up with some stretches, stretching can be done sitting in a chair, it’s easy and effective. Let’s have a look at some chair exercises for office workers.

  • Desk Push-Ups

First, on our list of chair exercises for office workers, we have a Desk push-up.  Prepare your sturdy desk, step back, and position your hands slightly wider than shoulder-width apart. 

Engage your core as you lower yourself towards the desk, then push back up without fully locking your arms. 

Aim to conquer 20 reps of this empowering exercise. It’s not just a workout; it’s a thrilling desk-based adventure that defies the norm and transforms your office routine

  • Triceps Dips

Next is Tricep Dips, it’s known as one of the most beneficial chair exercises for office workers. 

For this move, find a sturdy, non-wheeled chair to rock it out! Position yourself at the front edge, facing forward with palms firmly planted. 

As you bend your elbows straight back, descend a few inches while keeping your back close to the chair. Embrace the burn! Then, rise back up by straightening your arms like a boss. 

  • Neck Rolls

These are one of the easiest and most relaxing chair exercises for office workers, let’s see how to ace it. 

Relax and tilt your head forward. Gently rotate your head in a circular motion to one side for 10 seconds. 

Repeat the same on the other side. Do this three times in each direction to feel the soothing benefits and release tension from your neck.

  • Chest Stretch

Next on our list of chair exercises for office workers, we have chest stretch. Take your hands and clasp them behind your lower back, ensuring a secure grip. 

Push your chest forward and lift your chin gently. Take a deep breath, hold it for a moment, and then exhale slowly. Repeat this two to three times, feeling the pleasant release of tension in your chest.

  • Eagle Arms

Last but not least, Eagle Arms. Sit comfortably and extend both arms straight in front of you. Bend your left arm upward and slide your right arm underneath it. 

Gently wrap your right arm around the left until you can reach the outer edge of the left arm or clasp your hands together. Lift your elbows towards the ceiling and pull your hands away from your face. 

Slowly turn your head from side to side. Take a couple of deep breaths and hold the stretch. Repeat the same on the other side for a soothing sensation.

Read more here: Get Fit At Home: The Best Beginner Workout Plan At Home For A Stronger, Healthier You

2. Workouts To Do In The Office: Exercises To Do While Sitting At Desk

Move on to our next category, You know there are plenty of exercises to do while sitting at desk. Have a look at them.

  • Seated Bicycle Crunches

Talking about the exercises to do while sitting at desk, we have the Seated Bicycle Crunches. Take a seat in your chair and ensure both feet are firmly planted on the floor. 

Place your hands behind your head and lift one knee towards the opposite elbow, twisting your body down towards it. Then, return to the upright seated position with a straight back.

Complete 15 twists in this manner, and then repeat the same on the other side. This exercise is a great way to engage your core and enjoy a beneficial twist.

  • Oblique Twists

If you happen to have a swivel chair, consider yourself fortunate! Let’s make the most of it by targeting those oblique abs. 

Sit up straight with your feet slightly lifted off the floor, and grab onto the edge of your desk for support. Now, engage your core muscles and use them to swivel the chair from side to side. 

Repeat this back-and-forth movement 15 times to work those oblique muscles and strengthen your abs. It is one of the best exercises to do while sitting at desk.

  • Lower-Abs Leg Lifts

Next on our list of workouts to do in the office, Lower-Abs leg lifts. Sit with good posture and keep both feet firmly on the floor. 

Lift one leg at a time, while keeping your core muscles engaged. If you’re up for a challenge, try lifting both legs at the same time!

Aim to complete 20 reps of this exercise, feeling the burn in your legs and engaging your core muscles.

This simple yet effective move allows you to discreetly work on your leg strength and core stability. This is one of the beneficial exercises to do while sitting at desk.

  • Torso Twist

The last workout in the category of exercises to do while sitting at desk is Torso Twist. Start by planting your feet firmly on the floor and placing one hand on the back of your chair. 

Take a deep breath and as you exhale, gently twist your upper body towards the arm resting on the chair’s back. To help with the twist, use your other hand to press against your leg.

Hold this position for 2 to 3 deep breaths, feeling the gentle stretch in your torso. Then, repeat the same twist on the other side.

Are you hooked on these captivating exercises to do in the office? Well, hold on tight because we’ve got even more exciting ones coming your way! Keep reading to discover a treasure trove of invigorating exercises

Read more here: The Top 7 Excuses To Avoid Exercise and How You Can Overcome Them

3. Workouts To Do In The Office: Leg Exercises Under Desk

Our legs play a vital role in our body, tirelessly supporting us throughout long hours of work. However, this prolonged period of leg dependency can sometimes lead to unpleasant cramps and muscle pains. 

Here are some easy leg exercises under desk to make the leg healthy and strong. Let’s have a look

  • Standing Rear Pulses

Let’s start with the first one in the genre of leg exercises under desk. If you’ve ever tried a barre class, you’ll find this move quite familiar, but this time your desk becomes your supporting barre. 

Holding onto the edge of your desk for support, bend one leg behind you while flexing your foot. 

Lift your heel a few inches off the ground, then lower it slightly and press your foot directly back behind you. Keep alternating between lifting your heel up and pressing it back.

  • Calf Raises

Stand up behind your chair and use it for support. Raise your heels up, standing on your tiptoes. Take your time to lower yourself back down to the floor.

Complete 3 sets of 10 repetitions of this unique leg exercises under desk.

By performing this simple routine, you’ll engage your calf muscles and improve your balance. 

Embrace the challenge and feel the burn as you strengthen your legs and calves with this standing toe-raise exercise!

  • Bent-Knee Stretch

For leg exercises under desk, try this simple move. Lean back in your chair and hug one knee at a time, pulling it towards your chest.

Hold this position for 2 to 3 deep breaths, feeling the gentle stretch in your leg. Now, switch legs and do the same thing again. You can also perform this exercise while standing up for added variation.

By incorporating this leg exercise under the desk, you can engage your leg muscles and promote flexibility.

  • Hamstring Stretch

Engage in leg exercises under desk with this simple stretch. Maintain a seated position in your chair with both feet securely planted on the ground. Stretch out one leg and try to touch your toes.

Hold this position for 2 to 3 deep breaths, feeling the gentle stretch in your leg. Then, switch to the other leg and repeat the same movement.

Hamstring stretch is one of the exercises to do in the office to maintain a healthy lifestyle
25+ Exercises To Do In The Office To Stay Fit And Healthy
  • Chair Squats

Incorporate leg exercises under the desk into your busy day by trying this simple move anytime, whether it’s between meetings or during a phone call. 

Rise from your chair and gradually lower your body, pausing just before resuming the seated position. 

Remember to keep the weight in your heels to work those glutes. Once you’re in the lowered position, stand back up again.

Repeat this sequence 10 times to give your legs a workout and engage your glute muscles. Enjoy the benefits of this quick and effective leg exercise that you can easily do while at your desk!

Chair squat is one of the exercises to do in the office for better posture
25+ Exercises To Do In The Office To Stay Fit And Healthy

Read more here: 6 Yoga Poses To Release Difficult Emotions

4. Workouts To Do In The Office: Back Exercises For Office Workers

Let’s explore some exercises to do in the office that specifically target the back, which is often affected by prolonged desk work. 

Sitting for hours without maintaining proper posture can stress both our spines and minds. To enhance flexibility and relieve tension, here are a few simple back exercises for office workers. 

Let’s delve into the store of exercises and discover ways to take care of our backs while at work.

  • Wall Push-Ups

If you are looking for effective back exercises for office workers, try this modified version. Stand a few steps away from a wall and lean towards it, placing your hands flat on the wall with a wider-than-shoulder-width grip. 

Lower yourself down towards the wall, making sure to engage your core to keep a straight line from your head to your toes. Push yourself back up, extending your arms until they are straight but not rigid.

Complete 20 repetitions of this exercise to strengthen your back muscles and promote good posture.

  • Shoulder Stretch

Engage in back exercises for office workers by trying this simple stretch. Join your hands together above your head, palms facing upward toward the ceiling. Lift your arms up, reaching and stretching towards the ceiling.

Hold this position for 2 to 3 deep breaths, feeling the gentle stretch in your back and shoulders.

  • Shoulder Rolls

To target your back and release tension, try this one of the simple back exercises for office workers. 

Start by raising both shoulders up toward your ears, and then slowly roll them backward. Repeat this rolling motion, but this time roll your shoulders forward.

Repeat this exercise three times in both directions to promote relaxation and alleviate stiffness in your back.

  • Upper Back Stretch

Enhance your back strength and flexibility with one of these back exercises for office workers. Stretch your arms straight out in front of you, keeping your palms facing downward. 

Lower your head in line with your arms and round your upper back, directing your gaze towards the floor.

Hold this position for 2 to 3 deep breaths, feeling the gentle stretch in your back.

By incorporating this stretch into your routine, you can relieve tension and promote better posture.

  • Arm Pulses

These exercises target your triceps and provide a nice shoulder stretch. Assume a standing position at your desk with your arms positioned alongside your body and your palms facing in the opposite direction.

Start pulsing your arms backward, making small movements, for a total of 20 seconds. Keep your arms as long and straight as possible throughout the exercise.

By performing this simple routine, you’ll engage your triceps and give your shoulders a good stretch. 

  • Triceps Stretch

Take a moment to stretch and relieve tension in your back with this simple exercise, perfect for office workers. 

Raise one arm and bend it, aiming to touch the opposite shoulder blade with your hand (don’t worry if you can’t actually reach it). Then, use your other hand to gently pull the elbow towards your head.

Hold this stretch for 2 to 3 deep breaths, feeling the release in your back. Execute the identical movement on the opposite side.

Incorporate these back exercises for office workers into your routine to promote relaxation and maintain a healthy back.

Read more here: 14 Best Stretching Exercises To Sculpt Stronger Legs

5. Workouts To Do In The Office: Standing Desk Exercises

Let’s explore the final category of exercises to do in the office: standing desk exercises. While they may seem a bit awkward to try at first, come on, if you can do squats, you can do these too!

  • Arm Circles

Let’s try a fun exercise from the category of Standing Desk Exercises. Stand with your feet shoulder-width apart and extend your arms straight out to the sides at shoulder height. 

Now, move your arms in a small backward circle. Complete 20 repetitions in this direction, then switch directions and repeat.

  • Pretend Jump Rope

Get your heart pumping with one of these energetic standing desk exercises. Jump up and down using both feet or alternate between each foot if needed. 

To add some intensity, swing your arms as if you’re holding a rope and jumping rope. I know it might look a bit like the “Irish dance lady” and draw some attention your way. 

But hey, if it’s good for your health, why not give it a shot? Embrace the benefits of this simple yet dynamic exercise right at your desk!

  • Wrists and Fingers Stretch

In office jobs, we often find ourselves doing repetitive tasks like typing and texting, which can strain our hands and wrists. That’s why it’s crucial to include hand and wrist stretches in our routine!

To do this stretch, stand up and place both hands on your desk with your palms facing down and fingertips pointing towards your body. 

If you want to make the stretch more intense, lean forward slightly. Maintain the stretch until you sense the tension easing.

Don’t forget to incorporate these standing desk exercises into your daily routine to keep your body active and prevent discomfort in your hands and wrists.

  • Lunge

Last but not least, we have Lunges on our list of standing desk exercises. You have come a long way, let’s do this.

Stand with one leg in front of the other, and slowly lower the knee of your back leg towards the ground. 

Repeat this movement 10 times on each leg. You can do this exercise right at your desk, or if you’re feeling adventurous, lunge down the hall to the printer and back. You might even inspire your co-workers to join in on the fun.

Incorporate these exercises to do in the office into your routine to stay active and energized throughout your workday. The positive impact it can have on your overall well-being is truly astonishing!

Lunges is one of the exercises to do in the office to stay fit
25+ Exercises To Do In The Office To Stay Fit And Healthy

Are you enjoying these exercises to do in the office? Well, we’re not finished just yet! As a bonus, we have another set of exercises for you. 

The following exercises focus on using resistance bands while sitting at your desk, making them particularly suitable for those working from home. 

Since it may not be convenient to bring a resistance band to the office (unless your office has a gym), these exercises offer a great alternative. So without further ado, let’s dive into these exercises and get started!

Read more here: 8 Foot Exercises That Can Cure Back Pain In Minutes

Resistance Band Exercises Sitting At Desk

  • Banded Rows: 

Sit tall with your resistance band securely anchored to a sturdy object in front of you. Grasp the band with both hands, keeping your elbows bent and close to your sides. 

Gently pull the band towards your chest, while simultaneously squeezing your shoulder blades together. Gradually release the tension and return to the initial position. 

This exercise targets your back muscles, helping to improve posture and strengthen your upper body. Incorporating banded rows into your routine will contribute to well-rounded resistance band exercises sitting at desk.

  • Banded Bicep Curls: 

Begin by sitting with your feet flat on the floor and the resistance band securely placed under both feet. 

Hold one end of the band in each hand, with your palms facing upward. Keeping your elbows close to your sides, curl your hands towards your shoulders, contracting your bicep muscles. 

In a controlled manner, gradually lower your hands back to the starting position. Banded bicep curls provide an effective way to strengthen and tone your arm muscles, adding a challenge to your resistance band exercises sitting at desk routine.

  • Banded Shoulder Press: 

Sit upright with the resistance band looped under both feet and the other end held in each hand at shoulder height. 

Start with your elbows bent, forming 90-degree angles. Press your hands upward, extending your arms fully overhead. 

With a slow and deliberate motion, bring your hands back down to the starting position. This exercise targets your shoulder muscles, promoting strength and stability in the upper body. 

Including banded shoulder presses in your routine adds variety and helps you maximize the benefits of resistance band exercises sitting at desk.

  • Banded Leg Extensions: 

Secure the resistance band around one leg of your desk or chair. Sit up straight with your feet flat on the floor and the band looped around the top of one foot. 

Keeping your knee slightly bent, extend your leg straight out in front of you, stretching the band as you do so. Regain the starting position in a controlled manner. 

This exercise engages your quadriceps, strengthening your thigh muscles while seated. Banded leg extensions are a convenient way to incorporate leg exercises into your resistance band exercises sitting at desk.

Remember to adjust the resistance band tension according to your comfort and fitness level. Incorporating these resistance band exercises sitting at desk will help you break free from a sedentary routine and maintain strength and flexibility throughout the day.

What Is The Importance Of Exercise In The Office?

The importance of incorporating exercises to do in the office cannot be overstated. Here are 6 key reasons why adding physical activity to your office routine is essential:

1. Boosts Energy: 

Engaging in physical activity during the workday increases blood flow, delivering oxygen and nutrients to your body and brain. 

This helps combat fatigue, improves mental focus, and enhances overall energy levels, allowing you to be more productive and alert. Try sneaking in squats or chair dips while waiting for documents to print.

2. Enhances Mental Well-being: 

Exercise triggers the release of endorphins, those feel-good hormones that reduce stress, alleviate anxiety and boost mood. 

Regular exercise in the office can help you manage work-related stress, enhance your mental well-being, and promote a more positive work environment. 

3. Increases Productivity: 

When you exercise, you enhance your cognitive function, memory, and creativity. By taking short exercise breaks, you recharge your brain, improve concentration, and stimulate productivity. 

This results in greater efficiency and effectiveness in your work tasks. Incorporate power walks during your lunch break or indulge in some desk push-ups to keep your body and mind active.

4. Improves Physical Health: 

The detrimental effects of excessive sitting on our health cannot be ignored, as it has been linked to weight gain, heart disease, diabetes, high blood pressure, and various chronic conditions. 

In fact, a rather alarming study discovered that individuals who spend their days seated have a 40% higher risk of mortality.

Incorporating exercise in the office helps combat these risks by improving cardiovascular health, maintaining weight, strengthening muscles, and reducing the likelihood of chronic diseases. 

Exercises to do in the office to improve physical health
25+ Exercises To Do In The Office To Stay Fit And Healthy

5. Promotes Posture and Musculoskeletal Health: 

Office work often involves sitting in a sedentary position for extended periods, which can lead to poor posture and musculoskeletal imbalances. 

Exercise, especially those focusing on core strength and flexibility, helps correct posture, alleviate muscle tension, and reduce the risk of back pain and other posture-related issues. 

6. Inspires Creativity and Innovation: 

Stepping away from your desk and engaging in physical movement can stimulate creative thinking and inspire innovation. 

Exercise provides a change of scenery, allowing your mind to wander, and fostering fresh perspectives that can be applied to problem-solving and generating new ideas. 

Take short breaks to walk around the office or do some simple stretches to refresh your mind and encourage creative thinking.

Read more here: Psoas Muscle Pain Relief: 5 Ways To Heal the ‘Muscle of Your Soul’   

These office-friendly exercises are a game-changer for staying active and healthy at work. So, let’s make fitness a part of our office routine and enjoy the benefits of these exercises to do in the office.


Can individuals with limited workspace perform these exercises?

Certainly! These exercises can be adapted to accommodate individuals with small workspaces. They can be modified to suit the available space, making them suitable for even cramped office areas.

How often should one engage in these exercises?

It is recommended to incorporate these exercises into a daily routine. Performing them several times throughout the day helps break up long periods of sitting and promotes movement and flexibility.

Are these exercises suitable for individuals with pre-existing health conditions or injuries?

If individuals have specific health concerns or existing injuries, it is advisable to consult with their healthcare provider. They can provide guidance on modifications or suggest alternative exercises to ensure safety and well-being while engaging in these exercises.


exercises to do in the office
25+ Exercises To Do In The Office To Stay Fit And Healthy

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