Spending all day at a desk can feel monotonous, and by the time work ends, hitting the gym might be the last thing on your mind. If you’re wondering how to stay active and burn a few calories while working or studying, we’ve got you covered with ten simple office exercises you can start doing right now.
First, don’t forget to hydrate. It’s easy to lose track of water intake when you’re focused. Set phone alarms to remind yourself to drink water regularly. This not only keeps you hydrated but also gets you up and moving.
All those water breaks mean more trips to the bathroom—take advantage of that! Choose a longer route to the restroom to sneak in extra steps and keep your blood flowing.
Consider swapping your office chair for a stability ball. It encourages better posture, strengthens your core, and can double as a workout tool for quick crunches during breaks.
While typing away, try glute squeezes. Just contract your glutes, hold for 5–10 seconds, release, and repeat. It’s subtle but effective.
Calf raises are another discreet move. Press your feet into the floor, lift your heels while keeping your toes down, and feel the burn in your calves. The more pressure you apply, the more resistance you create.
To target your inner thighs, try adductor squeezes. Place your fists between your knees and squeeze them together, holding for 5–10 seconds before releasing.
For the outer thighs, do abduction exercises. Press outward with your knees while resisting with your hands or an object. Hold, release, and repeat.
If you’re okay with a few curious glances, try arm circles. Extend your arms out to the sides and make small forward circles for 30 seconds, then reverse.
Under-desk leg extensions are great for your quads. Hold onto your chair or desk, extend your leg, flex your quad, hold for 5–10 seconds, and repeat.
If you have a private space or don’t mind being seen, go for bodyweight exercises like squats, pushups, or planks. Use your desk or chair for support if needed.
Ultimately, staying active at work is all about creativity. There are countless ways to move, stretch, and strengthen your body—even while working. Just remember: stay active every day, break a sweat, and keep pushing toward your goals!
