5 Simple Exercises You Can Do at Your Desk

5 Simple Exercises You Can Do at Your Desk

Only 1 in 4 people get in the recommended amount of exercise each week. Ideally, you should get 150 minutes of moderate-intensity exercise or 75 minutes of vigorous activity each week. However, America is seeing a dramatic increase in obesity, neck issues, and back pains.

Why is there such an overwhelming increase in health issues today? To start, sedentary desk and office jobs have Americans sitting down for 8+ hours each day. These types of jobs are way more popular than they were 100 years ago, when many people had labor-intensive jobs.

To get your health back on track, start adding in these five simple exercises you can do at your desk everyday:

1- Wall Sits


  • Stand against a wall and move your feet out about 1-2 feet.
  • Slide down the wall until you feel your thighs engage and you are in a “sitting” position.
  • You should not feel any knee pain.
  • Hold this pose for 30-60 seconds.
  • Repeat 2 to 3 times.


2- Tricep Chair Dips


  • While sitting on a stable chair (no swivel or wheeled chairs), grab the front corners next to your thighs.
  • Slide your butt off the chair with your feet straight out in front of you, keeping your arms slightly bent to keep tension off your elbow joints.
  • Slowly lower your body towards the floor until your elbows are close to 90-degrees.
  • Push yourself back to the starting position.
  • You can bend your legs to modify this exercise.
  • Perform 10 reps.
  • Repeat 2-3 times sets of 10.


3- Standing Lunges


  • Take the widest step you can and lunge forward.
  • Step back into place and lunge forward again with the other leg.
  • Be sure when you bend your front leg that your knee does not go over your toes.
  • Perform 3 sets of 10 reps each.
  • Add hand weights for an extra challenge.


4- Seated Oblique Twists


  • Sitting straight up on the edge of your desk chair, cross your arms so that your hands touch the opposite shoulder.
  • Contract your abs and twist at the waist left, then right, as far as you can without discomfort.
  • Perform 10 reps on each side.
  • Repeat 2 to 3 times.
  • Note: Using a swivel chair provides an extra challenge. Make sure the chair does not move while you are performing the twists.


5- Elevated Push-up


  • Brace your hands shoulder width apart on your desk, keeping a 45 degree angle with the floor (keep that core engaged).
  • Perform as many push-ups as possible without losing your form.
  • Challenge yourself to increase your reps each week, without sacrificing form and comfort.


If you can’t sneak in these exercises throughout your workday, here are four other tips:

  • Set 2-3 calendar reminders for a walking or stretching break.
  • Ask your supervisor about setting up a standing desk.
  • Store an aerobic ball at your desk and spend a portion of your day on the exercise ball.
  • Schedule regular adjustments with your chiropractor.


Do you workout at your desk throughout the workday? If so, share your favorite office workout routines on our Facebook post. We’d love to hear how you’re staying healthy and active!

If you have any pain during these exercises or have any questions, please consult Dr. Runnels or another healthcare professional before continuing. This blog is not meant to diagnose or treat any particular problem, it is for informational purposes only.

For more information, please visit www.runnelschiro.com or call us at 765-962-4476.