Sitting still for hours a day at your job can cause you to lose your ideal fitness level and cause muscle and nerve damage. The lack of movement can lead to a loss of muscle mass and stiff, painful muscles, pinched nerves, and sometimes more severe ailments. 

Fortunately, there are simple exercises you can do to remain active at your desk job and improve your overall health. Envision Fitness is here to go over some of these exercises to help you feel better daily!

Common Ailments for Desk Workers

Sitting at work all day can be more detrimental to your health than you’d think. Long periods of inactivity and poor posture can cause lower back pain ranging from an occasional twinge to a searing, everyday pain. 

Wrist, shoulder, neck, and hand pain can stem from writing and typing all day, as well as improper form. Additionally, tight hips and legs are an all-to-common problem for people with desk jobs. 

Not having the opportunity to constantly stretch your legs to do away with the aches and pains causes more severe pain over time. 

Get Up & Try These Easy Stretches at Your Desk

To remain active throughout the day and ease your aches and pains, you can do many simple stretches and exercises at your desk. 

Shoulder Shrugs

Raising both shoulders to your ears and holding them for a few seconds.

Roll Your Neck

Gently rolling and turning your neck relieves pressure in your neck and shoulders.

Knee Presses

Place one ankle on the opposite leg and gently push to stretch your hips. Repeat for the opposite side. 

Reach Above

Gently lace your fingers and keep your palms up toward the ceiling as you reach as high as you can.

Simple Exercises Can Help Desk Workers Move More 

Getting a little extra exercise during the workday can be easy. There are some simple exercises you can perform while in the office to get your blood flowing and your muscles working. 

Desk Push-Ups

Leaning against your desk while keeping your back straight and doing push-ups keeps the blood flowing in your arms.

Calf Raises

Standing up behind your desk or chair and raising your heels off the ground to work your calves is a great, simple movement that takes a few seconds. 

Glute Squeezes

This exercise can be done while sitting. Simply squeeze your glutes as hard as you can for 20-30 seconds.


Whether you do them next to your desk, from your desk chair, or against a wall, squats are great for keeping your lower body and core active throughout the day. 

Park Farther Away

Pretty self-explanatory, parking farther away forces you to walk more both in the morning and at night, adding simple exercise to your day. 

Take Mini Breaks

Because your computer screen can cause eye strain and headaches, it’s a good idea to look away from your screen every 20 minutes to an hour. This is a perfect time to take a quick walk around the office. You can rest your eyes for a few minutes and get extra steps in at the same time. 

Consider Upgrading to a Standing Desk

If you don’t have one, you can try requesting a standing desk for your office. Standing desks typically adjust from a sitting desk to a standing desk, allowing you to stand and work rather than sit. Standing can help get your blood flowing, reduce the problems associated with sitting too long, and give you a chance to stretch and move without interrupting your workflow. 

Skip the Elevator Whenever Possible 

Another great way to get some exercise into your day is to skip the elevator. Depending on the type of building you work in, you can take the stairs instead of the elevator to your floor. This will amp up your heart rate and simulate a stair climber at the gym! 

Pedal or Walk While You Work With an Under-Desk Device

If you want to get more cardio in, you can purchase an under-desk bike or treadmill. These devices allow you to fit movement into your day while crushing your workload at the same time. Burn extra calories and meet a fitness goal by turning the pedals or walking while you work!

Join a Supportive Fitness Community in Minnesota!

Looking for a robust and supportive community to reach your fitness goals? Contact Envision Fitness today! We are more than a gym. We provide workout classes, personal training, nutritional coaching, and more! If you’re serious about getting healthy, we can help.

To learn more, or join our fitness community, give us a call at 952-444-2791 or send us a message on our contact page