June 17, 2024

It can be difficult to get enough exercise if your job requires you to sit at a computer for long periods. In a perfect world, we would all go to yoga on our lunch breaks or to the gym at the end of the day. But in reality, we work harder and longer than ever before. All that sitting doesn’t do us any good. This causes bad posture, puts stress on our joints and also increases our waistlines. What can you do about it? If you have a desk job, you are resigned to spending most of your day at the desk. The good news is that you can stay fit at your desk.

Read on to learn 5 ways to stay fit at your desk.

Desk Exercise Equipment

Desk exercise equipment is available in many different styles and sizes. Most of it can be hidden, so your boss won’t think you are slacking. Desk exercise equipment won’t make you out of breath, but it will help you move, burn calories and tone your muscles. This is more than if you sat at a desk all day.

Desk exercise equipment is designed to target the lower body. It will fit under your desk. You can do exercises like cycling or walking from your office chair. This allows you to stay fit while you are sitting. Imagine you are doing your job while increasing your step count.

Desk exercise equipment can be used by anyone, no matter what their job is. Whether you are a data analyst or telemarketer, writer, student, help desk operator, graphic designer, etc., they all have desks that require them to sit at. Exercise at your desk can help you be more creative and productive. You will also be less stressed. Instead of hiding your desk exercise equipment, encourage them to purchase some for everyone!

Desk Yoga

Everyone who has a desk-job knows how stiff and sore you can feel at the end of the workday. Your body will tell you that it has been in the same position all day.

office Yoga will stretch out your muscles, relieve any stress in your body and also ease the tension from holding your body in one position for long periods of time. You can do simple yoga stretches from your desk.

  • Shoulder Rolls
  • Seated forward bend
  • Neck Rolls
  • Open chest stretch
  • Stretching the wrist and fingers
  • Seated twist
  • Cat/Cow stretch

You can do all these movements from your chair. So, aim to stretch every time you stop working on your computer.



When we sit at a desk for long periods of time, our posture can be seriously affected. This is especially true if the workstation has not been ergonomically assessed. Over time, if you’re not comfortable with your workstation, if the screen isn’t set to the correct eye level, a keyboard that isn’t set at the proper angle, or if the chair isn’t adjusted at the appropriate height and angle, it can have serious consequences.

It is important to maintain core strength and good posture as we age. It’s the thing that we should consider most when sitting at a computer for extended periods. Yoga and Pilates help to build core strength, which helps improve posture as well as strengthen muscles. You can certainly benefit from some of the desk yoga exercises we have just discussed. What else can you to do improve your posture while you are seated at your desk.

Sitting on an exercising ball can help you maintain a good posture, since the surface is unstable and forces you to keep your core stable to avoid falling off. It’s fine to use an exercise ball at home, but you might receive some funny looks if you bring it into the office. Let’s instead focus on how to properly sit in your chair:

  • Make sure your feet are flat.
  • Cross your knees, ankles and legs.
  • Leave a small space between your legs and the seat.
  • Your knees should be at the same level or slightly lower than hips.
  • Keep your ankles ahead of your knees.
  • Relax your shoulders.

Brain Games

Our brains also need to be exercised. Your brain may be working out already, with your job and all. A good workout includes a cool-down at the end, which helps to relax and improves recovery.

You can play brain games if you are feeling stressed at work. You could do a sudoku, crossword or word search, for example, or download an app to your phone that will guide you through brain training exercises. Remember that your brain also needs to rest. So, take a mindful meditation practice during your coffee or lunch breaks to recharge.


Use Your Desk

Don’t worry if you do not have any desk exercise equipment. Look around your office to see if you can use your environment to your advantage.

You can do a variety of exercises using the weight of your body. It’s especially useful for those who are just beginning their exercise journey, and need a little extra support. These exercises can all be done at your desk without having to leave it.

  • Squats– Place your hips over your knees and your ankles over your hips. As you gain experience, slowly increase the number of squats.
  • Leg raises Sit upright in your chair and bend one leg while extending the other. Slowly raise your leg by flexing the toe of the extended leg. Repeat the exercise slowly, but remember to switch legs half way through.
  • Plank — We’ve all laid planks out on the floor. But you could get in the path of your colleagues! Place your hands on your desk surface, keep your feet on your floor, and move your body away. Hold the position as long as possible and then slowly let go.
  • Push-Ups: Get in the same position you would for a desk plank. This time, however, push your body upwards and downwards so that your chin is touching the surface of the desk.

It can be hard to find time for exercise if you have a desk job. After reading this, you will hopefully see that it is not impossible. You can stay fit at your desk by using desk exercise equipment, playing brain games or working on your posture.


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