10 Office Exercises to Do at Your Desk
While you won’t get to the Olympics this way, it is really important to keep gentle exercise and movement a part of your daily office work routine. Studies have shown that sitting down for eight hours or more in a day can be detrimental to our health, however by moving for only a few minutes each hour we can improve our health dramatically.
As a manager or supervisor it is also important to include some fresh air and movement into your workers daily routines not only to help with their health, but also to improve creativity, productivity and reduce sick days!
Check them off from our trusty list below:
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Walk around the block
This isn’t at your desk exactly, but if you or your staff would rather not stand up in front of others and work it out, a trusty five minute walk around the block will get their heart pumping and brain back in action. -
Arm circles
Standing with your feet shoulder width apart, or even still sitting in your chair, stretch your arms out into a T shape and complete twenty small circles with your palms facing upwards, and twenty small circles with your palms facing downwards. This activates arm muscles that might have only been typing all day. -
Standing desk
If specific exercises aren’t your thing it is an awesome idea to request a standing desk from your workplace. The simple act of standing to complete your work for even just one hour a day can help blood flow dramatically.
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Calf raises
One to complete at your standing desk is some simple calf raises. Raise your heels off of the floor until you are on your toes and slowly lower yourself back down, doing three sets of ten raises. -
Oblique twists
It’s crunch time! Sitting with your feet flat on the floor, position hand behind the head and bring one knee up towards the opposite elbow. Repeat this, twisting your body downwards to meet your knee, moving through a straight seated position in between each repetition. Complete fifteen twists on each side. -
Tricep dips
Ditch the wheelie chair for this one! Once you’ve found a stationary chair place both hands on the edge until you are holding yourself outwards in a sitting position. Then slowly bend your elbows to lower your body several inches, and then straighten arms to rise back up. Complete twenty of these to feel the burn. -
Neck rolls
It’s time to stretch it out. Some simple neck rolls, five one way and five the opposite way, is great to relieve neck tension that can build up over the day. -
Shoulder rolls
Team up the neck rolls with some equally as great shoulder rolls. Ten towards the back, and ten to the front, and also help relieve neck and shoulder tension. -
Upper back stretch
Holding your arms straight out in front of you in your seat, palms facing downwards, lower your head to be in line with your shoulders and arms. Hold this stretch for three deep breaths to feel a light stretch in the upper back area. -
Wrist stretch
If your office job has you doing a lot of typing it can feel great to stretch out your wrists a couple of times a day. Whilst standing, place both hands on your desk with fingers facing towards your body and slightly lean forward until you feel the tension release.
Not only will these light exercises and stretches help with keeping your body in tip top shape, but they also mean that hitting up Friday night drinks is totally worth it! Right?! Check out our website to stock up your office for Friday night or your next office party with our range of handy hampers full of gourmet goodies and amazing Australian beverages.
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Frequently asked questions
Simple options include arm circles, calf raises, oblique twists, tricep dips on a sturdy chair, and seated leg raises. None require equipment, and most can be done discreetly in a few minutes. The aim is gentle, regular movement rather than a full workout.
Why is sitting all day bad for your health?Studies show that sitting for eight hours or more a day is linked to poorer health outcomes, including effects on circulation and metabolism. The good news is that moving for just a few minutes each hour can improve things noticeably. Short walks, stretches and standing breaks all help offset long stretches at the desk.
How often should I move during the workday?A useful rule is to get up and move for a few minutes at least once an hour. That might be a lap of the office, some calf raises at a standing desk, or a short walk around the block. Setting a reminder or scheduling movement breaks makes it far easier to stick to.
Can desk exercises really improve productivity?Yes, regular movement and fresh air are linked to better concentration, creativity and mood, and can help reduce sick days. Even brief activity boosts blood flow and helps reset focus during a long day. Managers who build movement into the team routine often see the benefits in energy levels.
Is a standing desk worth requesting at work?Standing for even an hour a day can help improve blood flow and reduce the strain of constant sitting. A standing desk lets you alternate between sitting and standing, which is better than staying in one position all day. If a full standing desk is not available, simply standing for phone calls or meetings helps.
How can employers support staff wellbeing at work?Encourage regular movement breaks, offer standing desks where possible, keep healthy snacks in the pantry, and build short walks into the day. Recognising staff effort matters too. A thank-you gift such as a gourmet hamper from Hampers With Bite is a thoughtful way to show appreciation, delivered Australia-wide with a free personalised gift card.
What is a good gift to support a colleague's wellbeing?Thoughtful options include a relaxation or pamper hamper, or a gourmet hamper of quality snacks they can enjoy at home. These suit a thank-you, a get-well message, or a wellbeing gesture for a hard-working team member. Hampers With Bite offers a range suited to staff and colleagues, with fast Australia-wide delivery and a personalised gift card.
Are desk exercises safe for everyone?Gentle stretches and light movements like arm circles and calf raises suit most people, but anyone with an injury or health condition should check with a doctor first. Stop any exercise that causes pain and avoid using unstable furniture for moves like tricep dips. The goal is comfortable, regular movement, not strain.