Deskercise routines: simple exercises employees can do at their desks to stay active throughout the day

Staying active during the workday can be a challenge, especially when you’re seated for long hours. However, trying some simple deskercises — short, easy-to-do exercises that you can perform at your desk — can boost energy, improve posture and help counter the effects of prolonged sitting. 

The benefits of deskercises include:

• Increased circulation. Short bursts of movement can help boost blood flow, reducing the risk of health issues associated with sitting for long periods.
• Higher energy levels. Deskercises can improve focus and productivity by providing a quick mental and physical refresh.
• Less stiffness and pain. Regular movement helps reduce stiffness, particularly in the neck, shoulders and back, which are common problem areas for desk workers.

Here are a few deskercises to try:

1. Seated leg lifts

This simple exercise helps you strengthen your core and legs without leaving your chair.

• How to do it: Sit up straight, with your feet flat on the floor. Extend one leg out in front of you and hold it parallel to the ground for a few seconds. Lower the leg slowly without letting your foot touch the ground. Repeat 10-15 times per leg.

2. Chair squats

A great way to engage your thighs and glutes, chair squats can be done with minimal effort.

• How to do it: Stand in front of your chair with your feet shoulder-width apart. Lower yourself into a squat position, as if you’re going to sit, but stop just before touching the chair. Stand back up, then repeat for 10-15 reps.

3. Desk push-ups

This is a modified push-up that uses your desk to engage your upper body without having to get down on the floor.

• How to do it: Place your hands shoulder-width apart on the edge of your desk. Step back a few feet, then lower your chest toward the desk by bending your elbows, keeping your body in a straight line. Push back up to the starting position. Aim for 10-15 reps.

4. Wrist and finger stretch

To prevent tension and strain from prolonged typing, take a break to stretch your wrists and fingers.

• How to do it: Extend your arm in front of you, palm facing up, and gently pull your fingers back with your other hand for 15-20 seconds. Switch sides. You can also flex your hands and stretch your fingers by making a fist, then spreading your fingers wide.

5. Seated spinal twist

This stretch relieves lower back tension and improves spinal mobility.

• How to do it: Sit tall in your chair with your feet flat on the floor. Place your left hand on the back of your chair, and slowly twist your torso to the left while keeping your hips facing forward. Hold for 10-15 seconds, then repeat on the right side.

6. Shoulder shrugs

Help relieve tension in your shoulders and neck with this quick exercise.

• How to do it: Sit or stand with your back straight. Lift your shoulders up toward your ears, hold for a few seconds, then release them down. Repeat 10-15 times to loosen up tight shoulder muscles.

7. Neck stretches

Relieve neck stiffness with a few gentle stretches.

• How to do it: Sit up straight and slowly tilt your head to one side, trying to touch your ear to your shoulder. Hold for 15 seconds, then repeat on the other side. You can also lower your chin to your chest and gently stretch the back of your neck.

8. Toe taps

Stay engaged while seated by moving your lower body with simple toe taps.

• How to do it: Sit with your feet flat on the floor. Tap your toes while keeping your heels grounded. You can alternate feet or tap both feet at once. Try to maintain a steady pace for 30 seconds to a minute.

9. Seated marching

Get your blood flowing with a quick seated march.

• How to do it: Sit with your back straight and feet on the floor. Lift one knee towards your chest, then lower it and repeat with the other leg, mimicking a marching motion. Continue alternating legs for 30-60 seconds.

10. Standing calf raises

Calf raises are a great way to strengthen your lower legs and get a quick stretch.

• How to do it: Stand up and hold onto your desk or chair for support. Lift your heels off the ground and rise onto the balls of your feet, then lower yourself slowly. Repeat 15-20 times.

Incorporating these simple exercises into their workday can help employees stay active and improve their overall well-being, even in a sedentary work environment. Encouraging regular movement through deskercises can also help prevent long-term health issues associated with sitting for extended periods.

Tip: Encourage employees to take short movement breaks every hour to keep energy levels up and improve focus throughout the day.