10 Desk and Chair Workouts to Try

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Lack of physical activity can negatively impact your health, particularly for individuals who spend the majority of their work hours seated at a desk. Nevertheless, remaining stationary doesn't imply you have to be inactive throughout the day.

With thoughtful planning, you can incorporate activity into your usual stationary day. It will help mitigate the effects of prolonged sitting, and you might also feel more alert and productive.

1. Seated Squats

You can use the chair behind you for more than just sitting. It can be repurposed as an external cue for performing a proper squat. Scoot your chair from behind your desk, stand up, and follow these steps.

1. Separate your feet shoulder-width apart, keeping your core tight and chest high
2. Descend toward the chair as though you are about to sit in it
3. Tap your bottom on the chair and immediately pop back into the standing position to complete one repetition
4. Perform several squats until you feel your muscles activate

2. Arm Rotations

Arm circles are an easy exercise to boost blood flow in your upper body. They require just a few minutes to complete and can revitalize you if you're feeling sluggish from sitting still. Consider doing them while standing to also give your legs a good stretch.

1. Stretch both your arms out to the sides at about shoulder height
2. With your palms facing open, start making big forward circles with both arms
3. Do the same thing backward, trying to really reach the arms as you go overhead and around
4. Complete several circles in both directions

3. Seated Leg Raises

If you find yourself trapped in a meeting or unable to stand up, the seated leg extension is an ideal exercise to promote circulation without bothering those around you. 

1. Sit in your chair with your feet flat on the floor and slowly extend one leg straight
2. Hold for a few seconds, then slowly lower it back down before alternating legs
3. Do 10-15 reps on each leg, focusing on the contraction each time your knee extends
4. If you'll be sitting for a long time, complete several sets and break them into several rounds

4. Seated Upper Body Twists

It's common to experience a stiff back from sitting too long. Seated torso twists will help alleviate that tension and bring some movement to your upper body. You can even turn it into a mini core exercise if you flex your stomach and gently exhale on the twist to fire your abs. 

1. Sit up straight in your chair with your chin tall and gaze forward
2. Place your hands on your shoulders or the back of your head
3. Gently twist your torso left and right, looking toward the direction you are twisting
4. Hold each twist for a couple of seconds and repeat for several reps
5. Focus on your breath while you perform this exercise, exhaling and twisting

5. Desk Incline Push-Ups

Just like your chair can be a tool for exercise, so can your desk. This push-up variation will help you build upper body strength and wake you up if you feel stagnant. 

1. Put your hands on the edge of your desk, shoulder-width apart
2. Keep your core tight and step back so your torso and lower body connect in a straight line from your head to your heels
3. Slowly and carefully lower your chest toward the desk by bending your elbows; push back up to the starting position to complete the rep
4. Do as many reps as you safely can before resting and completing subsequent sets

6. Upright Calf Raises

Standing calf raises are an easy yet powerful exercise to boost your circulation, particularly after a prolonged period of sitting. 

1. Stand up with feet hip-width apart, gazing forward
2. Slightly bend your knees and slowly raise your heels off the floor, standing on your tippy-toes
3. Pause, feel the contraction, and lower back down
4. Repeat for 20-40 reps
5. For a real challenge, take each set close to failure until you feel your calf muscles burning

7. Desk Plank Exercise

The desk plank is a variation of the desk push-up, but instead of lowering your chest towards the desk, you'll maintain a static position. This exercise focuses on engaging your core while your arms remain active.

1. Stand a few feet from your desk and place your hands shoulder-width apart on the edge
2. Move your feet back until your body forms a straight line
3. Engage your core; tighten your stomach muscles and hold the plank position while keeping your head neutral and your spine in alignment
4. Hold until you start to fatigue; if you want to make it more challenging, walk your feet back further

8. Ankle Rotations

These exercises can be performed discreetly under your desk to boost circulation while remaining seated. They are easy to do and beneficial for your ankle joints, helping to alleviate any tightness in your lower legs.

1. Lift one foot off the ground and make big clockwise circles with your foot for 10-15 reps
2. Reverse the direction counterclockwise and do another 10-15 circles
3. Go back and forth until you've completed several sets

9. Seated Neck Rotations

At times, you may experience tightness in your neck, particularly after sitting for long durations while focusing on your screen. To help relieve this discomfort, try incorporating some neck circles into your daily routine. 

1. Start by sitting or standing with your back straight, gaze forward, and shoulders relaxed
2. Gently drop your chin toward your chest and move your head slowly in a clockwise circular motion
3. Go all the way around, reaching the end ranges of your flexibility and bringing your head forward again to the starting position
4. After you finish one full rotation, go counterclockwise and repeat several rounds

10. Chair Dips

Dips are an excellent workout for focusing on your triceps, shoulders, and chest, and you can easily perform them using a chair. 

1. Sit on the edge of your chair and place your hands on the seat with your arms shoulder-width apart
2. Extend both legs straight and balance on your heels with your butt now off the seat
3. Bend your elbows and slowly lower your body toward the floor until about a 90-degree angle
4. Press into your palms and straighten your arms to lift your body back to the starting position
   

Impact of Sedentary Behavior on Health 

It's well-known that prolonged sitting can have negative effects on your health. You may already sense this from how your body reacts when you've been inactive for an extended period.

Prolonged sitting can lead to tightness in specific muscle groups, particularly the hip flexors, hamstrings, and muscles in the lower back. Additionally, sitting for extended durations can impair circulation, increasing the risk of serious issues such as blood clots. 

Prolonged sitting can lead to poor posture and bodily discomfort, especially if one is not mindful of their sitting position. It's quite common to observe individuals at their desks exhibiting rounded shoulders, a protruding head, and an arched lower back—these habits can create problems if they persist over an extended period. 

A Brief Overview

Although it's true that many people find themselves sitting for extended periods due to their jobs, there are effective strategies to counteract the adverse impacts of a sedentary lifestyle.

By putting in some effort and organizing your time, you can easily perform exercises at your desk. Consider setting an alarm to nudge you to take a break and get active whenever it goes off!