How to Get a Workout While You Work

The benefits of exercising at work

Sitting for prolonged periods at a desk can take a toll on your body. The muscles responsible for maintaining proper posture weaken over time, causing strain on the neck, shoulders and lower back. Reduced blood circulation, weight gain, increased risk of obesity and other potential health risks are also associated with sitting at a desk all day long.See Disclosure ¹

It’s recommended that you should get up and walk around numerous times throughout the day. Short and simple walk breaks can restore energy and keep you focused. However, you can’t always just take a break whenever you please. This is why exercising at your desk is so important. Keep reading to discover the best ways to stay active and workout while working.

Standing desks

Standing desks and standing desk converters have become increasingly more popular as more and more people try to stay active at work. The best standing desks are adjustable, allowing you to sit or stand whenever you like. Advantages of standing desk exercises include:

Improved posture. Standing encourages better posture, which can reduce the risk of back and neck pain associated with prolonged sitting.
Increased energy and alertness. By simply elevating your workspace, you can stimulate better blood circulation while reducing sedentary behavior, contributing to enhanced energy.
Burn more calories. Although the difference isn’t very substantial, standing burns more calories than sitting. Over time, the extra calories burned can contribute to weight management.

Additionally, some studies have also suggested that using a standing desk increases productivity and may also help reduce the risk of cardiovascular disease.See Disclosure ²

Desk exercise equipment

Under-desk exercise equipment and under-desk treadmills are reshaping the idea of traditional exercise and fitness equipment, letting you stay active while you work. They are designed to enable you to work, read or perform various tasks while moving at a slow and steady pace. Under-desk exercises offer a range of benefits, including better blood circulation, less muscle stiffness and less risk of weight gain.

Under-desk bikes are also a popular choice for people who want to burn some extra calories by pedaling when they work. The extra movement provided by an under-desk bike brings the same benefits as an under-desk treadmill. However, the bikes work different muscles, mimicking the action of a regular bicycle or an electric bike.

Although it might come off as a bit unconventional at the office, people who work from home can also get some strength training in while they are at their desk. Do you have a couple of extra minutes from a meeting that ended early? Keep some dumbbells by your desk and do some reps. Not only does resistance training improve your ability to do everyday tasks, but it also can recharge resting metabolism, reverse muscle loss and potentially enhance mental health.See Disclosure ³

You can easily exercise while sitting at a desk, even without any additional equipment. There are several exercises you can try, including:

Seated leg raises

Sit up straight in your office chair.
Extend one leg straight out and hold for a few seconds.
Lower your leg and repeat with the other leg.

Chair squats

Stand up in front of your chair.
Lower yourself to the seat like you are about to sit down.
Pause for a moment and then stand back up.

Desk push-ups

Stand facing your desk, about an arm’s length away.
Place your hands on the desk shoulder-width apart.
Lower yourself towards the desk, bending your elbows.
Push back up to the starting position.

If you’re going to exercise while working at desk, be sure to also keep track of your rep count. Start off easy, with ten or so reps per set and gradually increase the amount of reps as you get more comfortable with each desk and office chair workout.

Office exercise accessories and workout recovery

Your body and overall wellbeing will benefit from a desk job exercise, but it is even more rewarding if you track your progress. Not only can fitness trackers record your steps and keep you motivated throughout the day, but the best activity trackers can also monitor your heart rate and sleep patterns, giving you a better idea of your overall health.

If you are burning calories while you work, it is always important to stay hydrated. Not only does drinking enough water regulate body temperature, but it also delivers nutrients to cells and keeps organs functioning properly.See Disclosure ⁴ So, it is important to always keep a filled water bottle near your desk.

Whether you are doing desk workouts or working out at the gym, stretching is also essential for your body to recover. Stretching with a foam roller can provide your muscles with more nutrients and oxygen, which makes your muscles feel and perform better. And if you really want to treat your body, using a percussive massager after a workout can help minimize muscle soreness and reduce inflammation.

Start your desk job workout today

If you’ve ever researched how to make time for exercise within your busy schedule, you’re not alone. Hopefully these desk exercises and the rundown of desk workout equipment will help you keep moving and staying active while you work.

As you can see, you can always find ways to workout at your desk. A lot of times, the most challenging part is finding the motivation to start. So, take that first step, even if it’s a small one, and know that every effort you make is a step closer to a healthier, more fulfilling life. You got this!

Additional information: These statements and any information contained herein are intended for educational purposes only and are not meant to substitute for medical care or to prescribe treatment for any specific health condition. Carefully review product labels for instructions and important safety information and consider consulting with a health care professional regarding your use of health and wellness products.

References

1. Daneshmandi, Hadi, Alireza Choobineh, Haleh Ghaem and Mehran Karimi. “Adverse Effects of Prolonged Sitting Behavior on the General Health of Office Workers.” Journal of Lifestyle Medicine, Yonsei University Wonju College of Medicine. July 31, 2017. https://www.jlifestylemed.org/journal/view.html?volume=7&number=2&spage=69&year=2017.

2. Bodker, Ariel, Alexis Visotcky and Jacquelyn Kulinski. “The Impact of Standing Desks on Cardiometabolic and Vascular Health.” Society for Vascular Medicine, SAGE Publications. April 5, 2021. https://journals.sagepub.com/doi/10.1177/1358863X211001934.