Spending all day at a desk can feel monotonous and draining. After work, many people lack the energy to hit the gym. That’s why we’re often asked about simple office exercises that can help burn calories while working or studying. You asked, we answered—here are 10 easy ways to stay active and healthy right at your desk!

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. This not only keeps you hydrated but also gets you up and moving.

All those water breaks mean more bathroom trips—take the scenic route! Even a slightly longer walk to the restroom can help get your blood flowing and burn a few extra calories.

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.

Try glute squeezes while typing away. 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, do adductor squeezes. Place your fists between your knees and squeeze them together, holding for 5–10 seconds before releasing.

For the outer thighs, try hip abductions. Press outward with your knees while resisting with your hands or an object. Hold, release, and repeat.

If you’re okay with a little attention, arm circles are great for your shoulders. Extend your arms and make small forward circles for 30 seconds, then reverse.

Under-desk leg extensions work your quads. Hold onto your chair, 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.

There are no limits to office fitness—only your creativity. Find ways to move, stretch, and challenge your body throughout the day.

Above all, stay active every single day. Break a sweat, even just a little, and you’ll be one step closer to your health goals!