5 Exercises You Can Do At Work (Or Anywhere!)

5 Exercises You Can Do At Work (Or Anywhere!)

If you are anything like me, you sit a desk and stare at a computer all day.   Unfortunately, that isn’t doing our bodies, hearts and minds any good (see the article: How Bad Is Sitting For Your Health).   But just because our job requires us to work at a desk, doesn’t mean we can’t use it to our health’s advantage!   Below are 5 exercises you can do at work right now to get your blood flowing.

5 Exercises You Can Do At Work (Or Anywhere!)

wall sit

Wall Sits:  Every office has them, why not use them?  Press your back flat against the wall, and slide down until you are in a seated position.  Seems simple, but after a few seconds you will notice how engaged your quads and core are.  This exercise really gets the blood flowing.  Try to hold for 30 seconds.  To advance this exercise, you can put your arms out in front of you, above your head, or out to the side and hold.  You could even go extreme and alternate raising your legs.

desk push up

Desk Push-Ups:  Not just for typing and displaying pictures!  Place both hands on a side of the desk shoulder width apart and walk your feet out behind you until your body is in a push-up position.  Do 10 push-ups, stop.  Then try and do 15.  You can also do this same exercise with a wall!

desk dips

Desk Dips:  This can also be done with a STURDY chair.  Facing away from your desk, place both hands behind you a few inches from your body and grip the edge of the desk.  Bend your knees as if you were in a seated position.  Lower your body until your elbows are at 90 degrees, and then raise – do 5.  Rest, then do 10.  This is a great move to mix with the Desk Push-Ups.

desk leg raises

Leg Raises: You can do these in your chair!  While you are sitting, raise and hold one leg straight out and hold for 10 seconds.  Repeat with the other leg.  Do 10 reps -if you want to make it more challenging, squeeze your glutes as you do it.  Tone your butt and legs at the same time.


Calf Raises: Waiting for coffee?  Waiting for your lunch to heat up in the microwave? Waiting for that 300 page document to finish copying and collating?  If you are standing, raise your heels 5 times and hold for 5 seconds on the fifth one.



Diamond Cutter

Standing Cobra Stretches (AKA The Diamond Cutter!): This one is straight out of the DDP Yoga program!  While standing, slight bend your knees, and place your thumb and index fingers together in front of you. Slowly raise your arm above your head, lean back, bring your arms out to your sides, clench your fists and slowly cross your arms in front of you (or as DDP says, “Hulk it out!”)


Note: you don’t need to have a desk job to do these exercises.  For example, you can do push-ups on your car door, and dips through the open car door window.  You don’t need to buy expensive equipment to be fit – your body alone is the best exercise tool you could ever use.

Leave a Reply