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I have a desk job and find it difficult to get enough physical activity during the day. What are some desk exercises that I can do to stay active?

Hi everyone,

I work a desk job and I've been struggling to get enough physical activity during the day. I spend most of my time sitting in front of a computer, and by the end of the day, my back is usually sore and my energy levels are low. Since I don't have time to go to the gym during the day, I was wondering if anyone had any good ideas for desk exercises that I could do to stay active and relieve some of my discomfort. Any ideas or suggestions would be much appreciated! Thank you.

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As someone who has also struggled with staying active during work, I've found it helpful to incorporate desk exercises into my day. One exercise I'd recommend is the tricep dip. This exercise targets the back of the arms and can be performed by sitting on the edge of your chair, placing your hands at either side while ensuring they are shoulder-width apart, and then lowering your body down while bending your elbows. Hold for some time and lift your body up to the starting position. Repeat for a few reps.

Another great exercise that can be done is the seated twist. What I do is sit tall and turn my upper body at the waist to one side and hold it for 10 to 15 seconds before switching to the other side. It helps stretch the spine and ribcage.

Lastly, I've also found time to work my core muscles through seated leg extensions. While seated on the chair and maintaining proper posture, I lift one leg at a time, hold it for some time, and then lower it down. This exercise helps strengthen the ab muscles and improve balance.

Incorporating desk exercises into your routine can help you feel more energized and focused, and can ultimately lead to better health outcomes. Try out these simple exercises and see what works best for you.


Hi there,

I can definitely relate to the plight of those who have desk jobs and are looking for ways to stay active during the day. Although I try my best to take short walks every hour or so, I have also incorporated some desk exercises to help stretch and move my body.

One of the exercises that really work for me is wrist rolls. Simply hold a weight or water bottle and rotate your wrists clockwise and counterclockwise. This exercise helps to keep the wrists strong and flexible, especially if you work with a computer mouse or keyboard for long hours.

Secondly, you can also try shoulder rotations. With a light dumbbell in each hand or using bottles of water, raise both of your arms to the side and rotate them in small circles. This exercise works the shoulder joints and helps to relieve any stiffness or pain.

Lastly, I do some desk push-ups to strengthen my chest, shoulders, and triceps. I place my hands on the edge of my desk shoulder-width apart, kick my feet back and perform push-ups while bending my elbows. This exercise helps tone and strengthen my upper body, and I find it is also an excellent way to get a quick burst of energy.

Overall, I find that incorporating these desk exercises into my daily routine keeps me energized and helps me stay focused throughout the day, which is a win-win.


Hi there,

I completely relate to your situation. I too have a desk job and used to find it difficult to stay active during the day. However, I started incorporating a few desk exercises into my routine and noticed a significant improvement in my energy levels and overall wellness.

One of my personal favorites is standing up and doing some simple stretches every hour. You can stretch your arms and legs, and even do some neck and back stretches. This not only helps improve blood circulation but also relieves muscle tension built up from sitting too long.

Another great exercise is leg raises. While seated on your chair, straighten one or both legs and hold them for around 10 seconds, then lower and repeat for several repetitions. This was a great way for me to exercise my legs and core without needing to move away from my desk.

Lastly, consider investing in a resistance band. You can use this to do arm and shoulder exercises while sitting at your desk, like bicep curls or shoulder presses.

I hope these exercises help you as much as they helped me!


Hello everyone,

I completely understand the struggles of being inactive during the day due to a desk job. As someone who has fought with the same problem, I found simple ways to stay active without having to leave the desk.

One of the most efficient exercises that worked for me was leg extensions. This exercise not only enables to strengthen your legs but also lessens stress on your knees. While seated on the chair, just stretch one leg parallel to the ground and hold for a few seconds, then bring your foot back towards the ground, and repeat it with the other leg. It is important to keep the leg straight when performing this exercise.

Another one is the chair squat. A chair squat is just how it is named. You squat down to sit on the chair and rise back up again. This is a great exercise for the lower body including your glutes, hamstrings, and quads.

Last but not least, calf raises. You can do calf raises while holding onto your chair for balance. Stand up straight and raise your heels off the ground keeping your toes on the ground. Hold it for a few seconds, then lower your heels down to the ground.

These desk exercises can be performed anytime and anywhere which makes it a lot more convenient for individual needs and time. I have found them to be very helpful in combating the effects of a sedentary lifestyle.


Hey there,

I work a desk job as well and understand the struggle of staying active in the office. One of the exercises I found to be helpful is ankle circles. This exercise is beneficial for those who suffer from tight or sore ankles. You can perform it by moving your foot in a circle from the ankle, first in one direction, and then in the other. This can be done while you sit in your chair or while standing.

Another effective exercise is shoulder blade squeezes. You start by sitting upright with your shoulders straight and arms relaxed. Next, you bring your shoulder blades together while keeping your arms and neck relaxed. Hold this position for 10 seconds, and then relax your shoulders. This will help to strengthen the muscles between the shoulder blades and improve posture.

Lastly, you can also try seated leg curls. You sit straight on your chair and hold on to the sides. Then, you slowly bring one leg towards the chair, pointing your toes towards the ground. Hold it for a few seconds and then slowly lower the leg back down. Repeat with the other leg.

Incorporating simple exercises into your otherwise sedentary day can make a big difference in your overall health and wellbeing. These desk exercises are great options for staying active even when you're busy with work.

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