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 at the office!
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 trips to the restroom. Take the scenic route to the bathroom to get in a few extra steps. No need to go to another floor—just choose a longer path to your usual spot.
Consider swapping your office chair for a stability ball. It encourages better posture, strengthens your core, and can double as a workout tool during breaks.
Try glute squeezes while sitting—tighten your glutes for 5–10 seconds, release, and repeat. It’s discreet and effective.
Calf raises are another great option. Press your feet into the floor and lift your heels while keeping your toes down. 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 for 5–10 seconds, then release and repeat.
For your outer thighs, try abduction exercises. Press outward with your knees while resisting with your hands. Hold for 5–10 seconds, release, and repeat.
Arm circles are great for your shoulders. Extend your arms and make small forward circles for 30 seconds, then reverse. It might look silly, but it works!
Under-desk leg extensions can strengthen 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, do 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 imagination. Find creative ways to stay active while working or studying. Just remember: stay active every day. Break a sweat, and you’ll be on your way to reaching your goals!
