Office Exercises-A quick and complete Guide to Best office exercises


Why there is a need for the best office exercises article? We mention many times that today’s lifestyle is very much more hectic than our predecessors. Many of us sit at our desks for 7-8 hours or more in a day. This might seem more productive at work but there is a hidden cost involved. Continuous sitting and staring at the laptop or desktop have some side effects such as weight gain, high blood pressure, muscle pain, headache, heart diseases, diabetes, etc.

office exercises
office exercises

You could wake up early in the morning to hit the gym before you leave for work unless you want to sleep through your morning meeting. You might feel that you are not doing enough regular exercise to keep yourself healthy and in shape. Trust me you are not alone. To avoid these unpleasant ailments, you can start moving your body a little more at work, do some office exercises at your work desk.

10 easy, desk-friendly office exercises that will get you started

1. Seated Bicycle Crunches – office exercises

This is a good kind of crunch time. Sit in your chair with your feet flat on the floor. Position your hands behind your head and lift one knee toward the opposite elbow, twisting your body down toward it, then return to the seated, straight-back position.

Finish 15 twists, then repeat on the other side.

2. Oblique Twists – office exercises

If you have a swivel chair, you’re in luck. Use its twirl to your advantage with these oblique abs fix. Sitting upright and with the feet hovering over the floor, hold onto the edge of your desk. Next, use the core to swivel the chair from side to side.

Go back and forth 15 times.

3. Lower-Abs Leg Lifts – office exercises

This is a super subtle move you can do anytime. Sit straight up, with feet flat on the floor. Lift one leg up at a time, keeping core tight. To make it more challenging, try lifting both up at the same time.

Do 20 reps.

4. Neck Rolls – office exercises

Relax and lean your head forward. Slowly roll head in a circle on one side for 10 seconds. Repeat on the other side.

Do this three times in each direction.

5. Shoulder Stretch – office exercises

Clasp hands together above the head with palms facing up toward the ceiling. Push your arms up, stretching upward. Hold for 2 to 3 deep breaths.

6. Shoulder Rolls – office exercises

Raise both shoulders up toward ears, then slowly roll them backward. Repeat, rolling forward.

Do this three times in both directions.

7. Chest Stretch – office exercises

Clasp hands behind the lower back. Push chest outward, and raise chin.

Hold for 2 to 3 deep breaths.

8. Torso Twist – office exercises

Place feet firmly on the floor and place one hand on the back of your chair. Exhale and twist your upper body toward the arm on the chair back, using your other hand to press against your leg for leverage.

Hold for 2 to 3 deep breaths and repeat on the other side.

9. Hamstring Stretch

Sit in your chair with both feet on the ground, then extend one leg outward. Reach toward your toes.

Hold for 2 to 3 deep breaths. Repeat on the other leg.

10. Wrists and Fingers Stretch

Office jobs mostly have us doing a lot of little things, like typing and texting. That’s why hand and wrist stretch like this one is so important! Standing, place both hands on your desk, palms faced down, fingertips facing your body. To intensify the stretch, lean forward. Hold the stretch until you feel the tension release.

The Benefits of Office Exercises

You sitting at your desk for long hours could cause serious health complications. Well, not only health but in the long run it impacts your work performance too.

  • Reduces your stress level
  • Improves your productivity
  • Reduces the chances of unhealthy weight gain
  • Improves time management skills
  • Boosts mental performance
  • Provides you motivation and helps in concentrating
  • Controls blood pressure
  • Reduces chances of heart deceases
  • Helps to reduce muscle pain and headaches

Alternative Solutions to stay fit – office exercises

There are some other ways which help you to stay fit in an office environment

  • Don’t stick to your chair. Make some moves whenever you can.
  • Chew gum. It is muscle exercise.
  • Seat properly in the correct posture. It will help you use muscles to keep your abdomen tight and back straight.
  • Deep breathing relaxes your mind and lowers your pulse rate.

There are a few tricks that you can implement in your life to stay active at your workplace.

office exercises
office exercises
  • Avoid lift. Take the stairs.
  • Park further away from the door.
  • Walking around the office whenever you can
  • Set an alarm or use your smartwatch to remind you to stand up and stretch every hour.
  • Use a pedometer to count how many steps you are taking in a day. Do aim for 7000 to 10000 steps daily.
  • Do remember “any movement is better than none”.

Make different exercises part of your everyday work routine. You will be healthy, happy and more productive.


  1. Stretching exercises to do at your desk! (2022, February 18). Microsoft Partner Community. https://www.microsoftpartnercommunity.com/t5/Health-Good-Vibes/Stretching-exercises-to-do-at-your-desk/td-p/61767
  2. Wikipedia contributors. (2022, July 24). Exercise. Wikipedia, The Free Encyclopedia. https://en.wikipedia.org/w/index.php?title=Exercise&oldid=1100148986

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