Been Sitting Too Long? Try These 5 Quick Office Exercises

How many hours do you spend sitting each day? Modern life has made many things easier, but it has also brought some less healthy habits, including spending long stretches sitting in front of a computer, during phone calls, or while commuting.

Even if you exercise regularly, hours without movement can leave your body feeling stiff, heavy, and tired. The good news is that adding more movement to your workday doesn’t have to mean making a drastic change. A few simple exercises at your desk can help break up long periods of sitting and keep your body moving throughout the day.

Here are five exercises you can do in almost any office.

1. Seated Knee Raises

Sit upright in your chair with both feet on the floor. Lift one knee toward your chest, then slowly lower it and switch legs.

Do 10 to 15 repetitions on each side.

This exercise engages the thigh and abdominal muscles while adding some movement after prolonged sitting. If you want to make it slightly more challenging, alternate your legs at a somewhat faster pace while maintaining good posture and control.

2. Forward Leg Extensions

Sit with your back straight and both feet resting on the floor. Extend one leg forward until it is nearly parallel to the floor, hold for a second or two, then slowly lower it.

Do 10 to 12 repetitions with each leg.

This exercise primarily works the muscles at the front of the thigh and is an easy way to add movement even during a busy workday.

3. Calf Raises

You can do this exercise either seated or standing behind your chair for support.

Place your feet flat on the floor, then lift your heels so your weight shifts toward the balls of your feet. Hold for a moment before slowly lowering your heels.

Repeat 15 to 20 times.

It’s a small movement, but it activates the calf muscles and can feel especially good after a long period when your legs have barely moved.

4. Shoulder Rolls

After hours in front of a screen, the shoulders can begin to round forward and remain in the same position for long periods.

Sit upright and lift your shoulders toward your ears. Then roll them backward and downward in a large, controlled circular motion. Do 10 backward rolls, followed by 10 forward rolls.

You can also add a gentle stretch. Clasp your hands behind your back, gently open your chest, and hold the position for a few seconds without pulling or forcing the movement.

5. Sit-to-Stands

This may be the simplest exercise on the list, but it is also one of the most practical.

Sit near the edge of a stable chair with both feet firmly on the floor. Stand up without using your hands if that feels comfortable and safe, then slowly sit back down.

Do 8 to 12 repetitions.

The movement engages several of the major muscles in your legs and resembles a basic squat. It is also easy to incorporate into your routine. For example, after finishing a phone call, try doing a few sit-to-stands before returning to work.

Small Amounts of Movement Add Up

You don’t have to perform all five exercises at once. Choose two or three to do periodically throughout the day. You can also get up to refill your water, take a short walk down the hallway, or stand during a phone call.

The goal isn’t to turn your office into a gym. It’s simply to break up long stretches of uninterrupted sitting and introduce more movement into your day.

Always keep the movements within a comfortable, pain-free range. Anyone with balance difficulties, significant pain, an injury, or a medical condition that could affect exercise should speak with an appropriate healthcare professional before beginning a new exercise routine.