No Desk Potatoes Around Here

Are you one of those people who takes the elevator to the second floor, or drives around and around the parking lot hoping to snatch a spot close to the door? Don’t fret! Many of us are. And then we sit at our desk for hours and by the time we leave work we are too tired or we have family commitments that make it difficult to work out. So what can we do to stay in shape? Plenty! Be no couch,…er, desk potato. There are lots of exercises you can do right at your desk!


Reach for the sky with both hands and then raise one arm as high as you can comfortably stretch it. Then raise the other. Hold for 20 seconds.

Push yourself away from your desk and put your foot on your desk so that your leg is fully extended. Sit up straight and then lean forward until you feel a gentle pull on your hamstrings. Flex your foot and hold for several seconds, then point your toe and hold for several seconds. Then switch legs and repeat.

Turn your head to the left and your torso to the right and hold. Then reverse.


Pump your arms above your head and tap your feet on the floor as in a football drill. Do this for several 30 seconds. Rest and then repeat 3 to 5 more times.

Invest in a mini bike that you can pedal under your desk. This will help those who are in serious need of some daily exercise but do not seem to have time!

Some free ways to incorporate some cardio is to take several walks around your workplace throughout the day. It is recommended that you do this a few times daily, around 3-4 times for 5 minutes.

Light-Weight Training

A great way to add in a bit of strength training at your desk would be to bring a 5 to 10 pound dumbbell to work. This would be able to be discreetly hidden under your desk and can be used at any time throughout the day. Just take about 10 minutes and do some simple full body exercises either at your desk or in any open space.

This one’s for the brave as some people may not desire bringing weights to work. If this is the case, try to sign up for a membership at a nearby gym. Although this would not be at your desk, this is a great and simple way to add a workout in during the day. Many companies will even pay for a gym membership and will allow you a 1-2 hour lunch break. This is the perfect amount of time for a short workout!

Many of these tips only take a total of 20-30 minutes and can be spread out throughout the day. This makes it easy to stay active despite working a 9-5 desk job if this is the case. No matter what the environment, you can always stay active!