25 office exercises you must try
Team Gabit
6 months ago | 5 mins

25 office exercises you must try

Step into the world of corporate workouts with this list of 25 office exercises that will keep your muscles engaged even in your working hours.

Was your resolution to raise your level of fitness? To balance your physical goals with your work goals?

At one point or another, we have been extremely serious about our fitness goals, ready to take on the world, only to have it hindered by the working hours. So what do you do, when you want to stay fit, and also not disrupt your livelihood?

Read further to know about the best office exercises, how you can perform them, and what challenges may come your way.

The importance of office exercises

A sedentary life is one of the biggest health concerns facing the world at the moment. Sitting in one place for too long can be detrimental to a person’s health and can cause issues early in life.

Added to that, it is also important due to the nature of work and the time it takes. Because of our working hours, most of us do not have the time or energy to dedicate a lot of time to working out outside of the office.

Hence, it becomes important to incorporate these office stretches and exercises for the betterment of our health and fitness.

know about desk and sitting exercises

10 stretching and mobility exercises

Want to take the effort, but unsure of what office workout to follow? Taking the guesswork out of the equation, we have come up with a complete list. You can perform these exercises while sitting or standing.

Neck stretch:

  • Gently tilt your head to one side, bringing your ear toward your shoulder.
  • Hold for 15-30 seconds and switch sides.

Shoulder rolls:

  • Roll your shoulders forward in a circular motion for 15 seconds, then switch to rolling them backward.

Wrist flexor stretch:

  • Extend your arm with the palm facing down.
  • Use your opposite hand to gently press down on your fingers.
  • Hold for 15-30 seconds and switch to the other hand.

Seated spinal twist:

  • Sit up straight and twist your torso to one side.
  • Hold the back of your chair with one hand and the armrest with the other.
  • Hold for 15-30 seconds and switch sides.

Hamstring stretch:

  • Sit on the edge of your chair and extend one leg straight with your heel on the floor.
  • Lean forward slightly, feeling a stretch in the back of your thigh.
  • Hold for 15-30 seconds and switch legs.

Ankle circles:

  • Lift one foot off the ground and rotate your ankle clockwise, then counterclockwise.
  • Switch to the other ankle after 15 seconds.

Seated cat-cow stretch:

  • Sit on the edge of your chair and arch your back, pushing your chest forward.
  • Then round your spine, bringing your chest towards your knees.
  • Repeat for 1 minute.

Hip flexor stretch:

  • Stand and take a step back with one leg.
  • Lower your body into a lunge, keeping your back straight.
  • Hold for 15-30 seconds and switch legs.

Chest opener:

  • Clasp your hands behind your back and straighten your arms.
  • Lift your arms slightly, opening your chest.
  • Hold for 15-30 seconds.

Seated leg cross stretch:

  • Cross one leg over the other while seated.
  • Hug your knee towards your chest.
  • Hold for 15-30 seconds and switch legs.

5 strength-building exercises

A major goal of any workout routine, strength-building is an essential function of any bodily improvement. This list of exercises will surely be of aid in your pursuit of the same.

Chair squats:

  • Stand in front of your chair and lower your body as if you were sitting down.
  • Stand back up, repeating for 15 reps.

Desk push-ups:

  • Stand facing your desk, place your hands on the edge, and perform push-ups.

Seated leg lifts:

  • Sit on the edge of your chair and lift one leg straight out in front of you.
  • Hold for a few seconds and lower it back down.
  • Repeat for 15 reps and switch legs.

Calf raises:

  • Stand behind your chair and lift your heels off the ground, rising onto your toes.
  • Lower back down and repeat for 15 reps.

Wall sit:

  • Stand with your back against the wall and lower your body into a seated position.
  • Hold for 30 seconds to 1 minute.

5 desk yoga and breathing exercises

These desk exercises at work will not only help you get closer to your fitness goal, but also promote peace and calmness within your workspace. Follow these office chair exercises and notice results.

Deep breathing:

  • Inhale deeply for a count of 4, hold for 4, exhale for 4. Repeat for 1-2 minutes.

Seated forward fold:

  • Sit with your legs extended, hinge at your hips, and reach towards your toes.

Desk pigeon pose:

  • Sit on the edge of your chair, cross one ankle over the opposite knee, and gently lean forward.

Seated cat-cow:

  • Sit on your chair, place your hands on your knees, and arch your back on the inhale, round on the exhale.

Desk shoulder opener:

  • Clasp your hands behind your back, straighten your arms, and lift slightly.
know about desk and sitting exercises

5 quick desk workouts

These sitting exercises for weight loss are extremely effective, and make a very good time of your office routine. They are low-impact in nature yet show good results.

Desk marching:

  • Lift your knees towards your chest while sitting at your desk.

Desk dips:

  • Sit on the edge of your chair, place your hands on the armrests, and lift your body off the chair.

High knees:

  • Stand and lift your knees towards your chest in a jogging motion.

Desk mountain climbers:

  • Place your hands on your desk and bring your knees towards your chest in a running motion.

Desk jumping jacks:

  • Stand next to your desk and perform jumping jacks, modifying as needed.
know about desk and sitting exercises

Incorporating movement into your workday

You can incorporate your office workout routines through simple strategies such as taking short breaks every hour to stand, stretch, or walk around can significantly improve circulation, reduce muscle stiffness, and enhance focus and productivity. 

Implementing a standing desk or using ergonomic tools allows for a more dynamic workspace, encouraging changes in posture throughout the day. Moreover, scheduling brief, targeted exercises during breaks, like desk stretches or quick walks, can contribute to increased energy levels and stress reduction. 

Cultivating a workplace culture that values movement, promotes physical activity challenges, and provides accessible fitness options can collectively contribute to a healthier and more engaged workforce. By making intentional efforts to infuse movement into the work routine, you can experience improved physical health, mental well-being, and sustained productivity.

Office exercise equipment

For most of these exercises, you will not require any equipment. However, if it is a desk exercise, you may require a desk, and if it is a sitting exercise, you may require a chair.

Other than that, these exercises can be done without the need for any special criteria or supplies. They are curated while keeping in mind the limitations and constraints of an office space that one might face.

Office ergonomics

Office ergonomics are as important as the workouts themselves. It involves setting up the office environment in a way that minimises strain on the body and reduces the risk of musculoskeletal problems. 

After all, you cannot perform exercises in a sitting position if your chair itself is wobbly or unreliable. This includes the chair, the desk, the office height, and so on.

Key considerations include proper desk and chair height, monitor placement to reduce eye strain, and the arrangement of input devices. Adequate lumbar support, ergonomic keyboards, and adjustable chairs are crucial elements in maintaining a healthy posture and preventing discomfort or injuries associated with prolonged sitting. 

Along with the physical benefits, implementing office ergonomics can contribute to increased productivity, reduced absenteeism, and improved employee satisfaction.

know about desk and sitting exercises

Are there any office exercise challenges?

One of the primary challenges faced in office exercises is the constraint of limited time and space within a typical office. You may often find it challenging to incorporate regular physical activity into their busy schedules, given the demands of meetings, deadlines, and daily work tasks. Additionally, the sedentary nature of many office jobs and the prevalence of long hours spent at desks contribute to discomfort and fatigue, making it difficult for individuals to prioritise exercise. 

Lack of awareness about the importance of workplace fitness and a reluctance to engage in physical activities during work hours can also be barriers. Overcoming these challenges requires a proactive approach from both employees and employers, involving the promotion of accessible and brief exercise routines, awareness campaigns, and the integration of wellness programs into the workplace culture.


In conclusion, prioritising office exercises and incorporating movement into your workday is crucial for combating the sedentary lifestyle prevalent in modern workplaces. Overcoming challenges through awareness, ergonomic adjustments, and engaging in regular, brief exercises can significantly contribute to enhanced physical health, mental well-being, and overall workplace satisfaction.

Frequently Asked Questions

What are some discreet exercises I can do at my desk?

Discreet desk exercises include seated leg lifts, neck stretches, and ankle circles.

How can I incorporate exercise into my work routine without sweating?

You can incorporate exercise into your work routine without sweating by doing low-impact exercises like desk stretches, seated leg lifts, and deep breathing.

Can office exercises actually improve fitness?

Yes, office exercises can improve fitness by enhancing flexibility, reducing stiffness, and promoting overall well-being.

Are there specific exercises to prevent carpal tunnel syndrome?

To prevent carpal tunnel syndrome, try wrist flexor stretches, nerve gliding exercises, and regular breaks to move and stretch your hands and wrists.

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