Stay Active While You Sit: Simple Desk Exercises

Moving your body throughout the day is important—especially if you spend a lot of time sitting. Short, gentle movements can help improve circulation, balance, strength, flexibility, and blood sugar control. The good news? You don’t need special equipment or a gym. These exercises can be done right at your desk or next to your chair.

Tip: Aim to move at least once every 30–60 minutes, even if it’s just for a minute or two.

Safety First

• Move slowly and with control
• Stop if you feel pain, dizziness, or shortness of breath
• Keep a sturdy chair nearby for support
• Wear supportive shoes if standing

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Seated Exercises (Can Be Done in a Chair)

1. Seated March

What it helps: Blood flow, hip strength, gentle cardio

• Sit upright with feet flat on the floor
• Lift one knee, then lower it
• Alternate legs as if marching
• Continue for 30–60 seconds

2. Seated Arm Lifts (Overhead or Forward)

What it helps: Shoulder strength and circulation

• Sit tall with arms bent at your sides
• Slowly lift one arm overhead or straight forward
• Lower it back down
• Alternate arms
• Repeat 10–15 times total

3. Seated Heel Raises

What it helps: Lower-leg strength and circulation

• Keep toes on the floor
• Lift your heels up, then lower them slowly
• Repeat 10–20 times

4. Neck and Shoulder Stretch

What it helps: Reduces stiffness and tension

• Sit or stand tall
• Gently tilt your head toward one shoulder
• Hold for 5 seconds, then switch sides
• Roll shoulders backward 5 times, then forward 5 times

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Standing Exercises (Use a Chair for Support)

1. Single-Leg Balance

What it helps: Balance and fall prevention

• Stand behind a chair and hold it lightly
• Lift one foot slightly off the floor
• Hold for 10–20 seconds
• Switch legs
• Repeat 1–2 times per side

2. Three-Way Leg Swing

What it helps: Hip mobility and balance

• Hold onto a chair or wall
• Swing one leg:
  • Forward and back (10 times)
  • Side to side (10 times)
• Switch legs

3. Standing Calf Raises

What it helps: Strengthens legs and improves circulation

• Hold onto a chair
• Slowly rise onto your toes
• Lower back down
• Repeat 10–20 times

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How Often Should I Do These?

• Choose 2–4 exercises at a time
• Do them once or twice a day
• Even 5 minutes of movement makes a difference

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Why Desk Exercises Matter for Older Adults

• Help prevent stiffness and joint pain
• Improve balance and reduce fall risk
• Support heart health and blood sugar control
• Boost energy and mood

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Make It a Habit

• Set a timer to remind yourself to move
• Do exercises during TV commercials or phone calls
• Keep a printed copy near your desk or chair

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Medical Disclaimer

This resource is for educational purposes only and is not intended to replace medical advice, diagnosis, or treatment. Always consult your healthcare provider before starting or changing an exercise routine, especially if you have diabetes, heart disease, joint problems, balance issues, or other chronic medical conditions. Stop exercising and seek medical advice if you experience pain, dizziness, chest discomfort, or shortness of breath. Call 911 if you are experiencing a medical emergency.

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Sources:

• https://www.crchc.org/wp-content/uploads/2023/02/Desk-Moves-English.pdf