10 Desk Exercises for More Energy (and Less Pain) at Work

Many people spend hours sitting –– or slouching –– at a desk all day. But whether you're crunching numbers or doing research, there’s probably one thing you're not doing at your desk: exercising. 

And if you’re not exercising at work, you should consider it. A sedentary or inactive lifestyle has been linked to chronic conditions like heart disease and osteoporosis. 

You might not be able to reduce your work hours. But you can be more active at your desk. Some people have made the switch to walking or standing desks. There are also equipment-free ways to add more movement to your day. Keep reading for easy desk exercises you can do at work. 

5 seated exercises you can do from your desk chair

When you're really short on time, consider taking a quick break with these chair exercises. 

1. Seated reverse flys

The reverse fly works your upper back and shoulder muscles, which may help you combat poor posture from hunching over your desk. 

1. Sit at the edge of your chair with your knees bent and your feet flat on the floor. 

2. Keep your spine neutral and lean forward slightly. Squeeze your belly button toward your spine to engage your core. 

3. Slowly raise your arms out to your sides so that they're parallel to the floor. Your palms should be facing out. 

4. Keep a slight bend in your elbows as you squeeze your shoulder blades together.

5. Repeat 10 to 15 times.

2. Tricep dips

This upper-body exercise engages your core and strengthens your triceps and chest muscles. If you're new to this move, you can bend your knees as you dip down and lift up to put less pressure on your arms. 

1. Sit on the edge of a sturdy office chair with your hands on either side of your hips. 

2. Grip the edge of the seat and extend your legs straight out in front of you. Your feet should be hip-width apart, and your heels should touch the floor in this position. 

3. Lift your bottom off the chair and move forward slightly, using your arms to support your body weight. 

4. Lower yourself toward the floor until your elbows bend at a 45- to 90-degree angle. 

5. Push back up to the starting position, using your arms to control your movement. 

6. Complete 10 to 15 reps. 

3. Seated leg raises 

Seated leg raises target your core and leg muscles. 

1. Sit on the edge of your office chair with your hands on either side of your hips. 

2. Extend your right leg straight out in front of you. 

3. Flex your right foot so that your toes point up and your heel is on the floor. 

4. Lift your right leg as high as you can without arching your back. Hold for two breaths before lowering your leg. 

5. Complete 10 to 15 raises on each leg. 

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4. Ankle circles

Ankle circles are designed to increase mobility in your ankles and circulation in your feet.

1. Sit up tall with your feet hip-width apart on the floor. 

2. Extend your right leg and flex your foot. 

3. Trace small circles in a clockwise direction for 30 seconds. 

4. Pause and trace small circles in a counterclockwise direction for 30 seconds. 

5. Return to the starting position. 

6. Switch to your left leg and repeat. 

5. Sit-to-stand squats 

Squats are a classic functional exercise that activate your glutes, quads, and hamstrings. You can use a chair with this modified version and reap the same benefits. 

1. Sit on the edge of your chair with your back straight and your feet shoulder-width apart.

2. Cross your arms over your chest or extend them straight in front of you for balance. 

3. Squeeze your abs to engage your core as you stand up, keeping your knees behind your toes. 

4. Bend your knees and lower your hips back and down to return to the starting position. 

5. Repeat 10 to 15 times.

5 standing exercises you can do at your desk 

When you have time for longer breaks, you can try standing exercises at your desk to get up and get moving. Just remember to push your chair aside and give yourself enough room. 

1. Jumping jacks 

You can kickstart your desk workout with jumping jacks for a full-body warmup. 

1. Stand tall with feet together and your arms at your sides. 

2. Bend your knees slightly as you jump, extending your legs out about shoulder-width apart and swinging your arms overhead. 

3. Jump again, bringing your feet together and your arms down to return to the starting position. 

4. Repeat 10 to 15 times. 

2. High knees 

Keep your blood flowing and your heart pumping with high knees. This cardio move activates your core and works lower-body muscles, including your hip flexors, glutes, thighs, and calves.  

1. Stand tall with your back straight, arms at your sides, and feet hip-width apart. 

2. Squeeze your abs to engage your core. 

3. Start by lifting your right knee above your waist and simultaneously swinging your left arm up. 

4. Switch sides by lifting your left knee above your waist and swinging your right arm up. Imagine you're running in place. 

5. Continue to alternate for a few minutes. 

3. Desk push-ups

Whether you love or hate them, push-ups provide many benefits, like increased upper-body strength and better posture. And you can try them at your desk. Just make sure your desk can support your body weight. 

1. Stand a few feet away from your desk with your feet together. 

2. Lean forward and grasp your desk, keeping your hands about shoulder-width apart. Keep your legs straight and your back neutral so that your body makes a straight line from your shoulders to your feet. 

3. Inhale and bend your elbows to lower your chest toward your desk. 

4. Exhale and press up until your arms are fully extended. 

5. Complete 10 to 15 slow, controlled reps. 

4. Side lunges

Lateral or side lunges tone lower-body muscles, including your inner thighs (adductors), hips, and glutes. 

1. Stand with your back straight and your feet together. 

2. Place your hands on your hips and squeeze your abs to engage your core. 

3. Take a large step out to the right. 

4. Bend your right knee and squat down, shifting your weight onto your right foot. Hold for a full breath. 

5. Use your core and leg muscles to straighten your right leg, push up, and return to the starting position. 

6. Repeat 10 to 15 times on each side. 

5. Calf raises

Calf raises are one of the easiest standing exercises you can at your desk. 

1. Stand upright in front of your desk, with your feet shoulder-width apart and your arms at your sides. You can rest your hands on your desk if you have trouble balancing. 

2. Raise your heels slowly, shifting your weight to your toes as you stand on your tiptoes.

3. Pause for a moment before slowly lowering your heels to the floor. 

4. Repeat 10 to 15 times. 

What are the benefits of exercising at your desk while at work?

Researchers estimate that the average adult spends more than 6 hours a day sitting. The finding isn't surprising, given that a productive workday for many people involves spending long hours at a desk. Unfortunately, that prolonged sitting can harm your physical and mental health, even if you make time for regular workouts. 

The good news is that desk exercises can help you counteract those effects. Exercising at your desk may:

• Lower your risk of chronic diseases: Doing quick bouts of exercise throughout the day can reduce your risk of chronic diseases –– like hypertension and Type 2 diabetes –– associated with a sedentary lifestyle. 

• Prevent muscle aches and pains: Sitting at your desk for extended periods –– especially if you slouch –– can stress your back, neck, and shoulders. Break up those long hours by changing your posture and moving around or stretching. These changes can relieve muscle tension and help you avoid low back pain and other muscle aches.

• Improve your mood: It's no secret that regular exercise is good for your body and your mind. Adding exercise to your workday may help you manage stress and reduce the symptoms of anxiety and depression.

• Boost productivity: Want to be more productive? Take short, active breaks during the day. Working out can boost your energy and help you avoid the mid-afternoon slump. Exercise breaks may improve your focus and mood when you get back to work. 

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Written by:

Amber Sayer, MS, CPT

Amber Sayer, MS, CPT, has been working in fitness and wellness for the past 12 years in a variety of capacities, ranging from exercise physiology for cardiac rehab to one-on-one personal training and health coaching. She has been a health and fitness writer and editor for 7 years.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Patricia Pinto-Garcia, MD, MPH

Patricia Pinto-Garcia, MD, MPH, is a medical editor at GoodRx. She is a licensed, board-certified pediatrician with more than a decade of experience in academic medicine.

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