Office Exercises You Can Do While You're At Work

Office Exercises You Can Do While You're At Work

Working from the office for almost eight hours of the day, five to six times a week can mean little to no exercise if your job demands working at a desk. But, you can change that for yourself by introducing some office workout that only needs your desk or chair support and no extra equipment.

Working at the office does come with a list of pros and cons. But if your job mainly consists of sitting at a desk for a total of seven to eight hours, your body is going to be needing some movement throughout the day. And while taking breaks to stand up and stretch might help, doing some office exercises will be extremely beneficial. Now, we know you might think it's a little too much to exercise while at work, but it doesn't have to include any extra equipment. We've jotted down a list of exercises to do at your desk that will help your body stiffness go away.

Benefits of Exercising at Your Office:

Before we tell you about the desk exercises, let us give you an insight into how they can benefit you.

1. It Helps to Manage Chronic Stress:

Work can get really stressful at times and it does contribute to personal stress as well. Now, acute stress might help you improve your focus and concentration. But once your stress starts to get chronic, it will cause you to harm in one way or the other. Hence, an office workout is needed to lessen chronic stress (1) to keep you healthy both physically and mentally.

2. It Improves Your Productivity and Performance:

Who wouldn't want to improve their work performance? And if desk exercises at work can help you get productive and perform better, you'd definitely want to sign up for it, wouldn't you? Spending the majority of the day sedentary can make you feel unmotivated to work better. So when you give your body some movement in the form of desk exercises, it actually helps you keep alert throughout the day and motivates you to perform better.

3. It Makes You Sleep Better at Night:

So many people complain about not getting enough sleep through the night. And the main cause of it is office stress or little to no exercise which doesn't tire the body too much to automatically fall asleep. When you exercise at work, it keeps your body and brain active throughout the day. In fact, exercising is associated with better sleep (2) and is considered a non-drug treatment option for sleep disturbance.

7 Office Exercises to Stay Fit:

Here is a list of office exercises that you can easily do without any treadmill or dumbbells needed.

1. Desk Push-Ups:

Face your office desk and lean against it. Make sure your hands are wider apart than your shoulders and your arms are straight. Lower yourself until your chest almost reaches the desk and then return back to the position. You can repeat these pushups 10 times. This exercise helps work out your triceps and chest.

2. Chair/Desk Side Planks:

If you wish to try an exercise in an office chair that can work out your core and shoulders, this should be the one. With your body in a straight line, place one of your forearms against the seat of your chair or the edge of the desk. Raise the other arm toward the ceiling, hold the position for 30 seconds, and release. Repeat the same exercise on the other side.

3. Lunges:

One of the exercises to do at your desk is lunges. Stand straight with a good posture and your hands on your hips. Take a big step forward and bend your front knee while keeping it in line with your toes. Step back to the start position and complete at least 10 to 20 repetitions on each side. This will work out your core, quads, and hamstrings.

4. Calf Raises:

This exercise in an office chair helps you work out your calves. Simply stand tall and hold your chair for balance. Rise up onto your toes, hold for a few seconds and then lower your heels back to the floor. Repeat this exercise 10 times.

5. Wall Sit:

Office workouts can be fun if you can find a wall to do this exercise. All you have to do is stand with your back against a wall, slide down until your hips & knees are bent at about 90 degrees, hold the position for 30 seconds and repeat. This exercise is going to help your core, glutes, hamstrings, and quads.

6. Oblique Twists:

One of the best desk exercises is this one that will work out your obliques. Simply sit in a swiveling chair with your hands holding the edge of your desk. Spin yourself as far as you can from side to side using your hands. Repeat this exercise 10 times.

7. Seated Knee-to-Chest:

Wish to work out your abdominals? Try this office workout that requires you to sit in a chair with your legs straight out in front of you. Hold the bottom of your chair for support and then pull your knees in toward your chest. Return to the starting position and repeat the same time 10 more times.


Exercising at work isn't difficult and is definitely a must if you have a desk job most time. It not only makes your body flexible but also helps you stay alert and productive throughout the day. And if office exercises can help you perform better at work and sleep peacefully at night, why wouldn't you want to consider them?


  • What are some abs workouts at the desk?

Here are some abs workouts to try at your desk:

- Standing cross crunch

- Standing toe crunch

- Standing side crunch

- Desk plank

- Sprinkler twist

  • What are some ways to freshen up after office workouts?

If you indulge in a heavy workout session at work, here are some ways that will help to freshen up:

- Clean your face

- Apple deodorant

- Dry your hair

- Wipe everywhere

- Bring workout clothes

  • What is the best way to work out at the office?

Other than the above-mentioned office exercises, you can keep yourself active through:

- Short walks on breaks

- Use the stairs

- Consider a standing desk

- Walk or bike to work if practical

- Walk while on a call