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8 Office Desks Exercises To Help You Enjoy Work

23 August 2022

It is not uncommon for people to try to make extra cash out of what they love doing. But more recently, many young individuals have chosen to pursue their passion and strive to build a full-fledged career off of it.

Every morning, you get out of bed, clean yourself up, and head out to your place of work; this is a routine that can become monotonous over time. Getting bored and tired of work is a common dilemma that can affect anybody, even at their dream jobs.

Falling in love with your field of occupation is great, but it is not enough to keep you away from the looming boredom and stress. To enjoy your job and, perhaps, enhance your work appetite, you may need to put in some extra effort - literally.

Exercise, for instance, is a proven tool to improve productivity in your workplace. However, that is not all; it also boosts the frequency of adrenaline rush in your body, motivating you to carry out your office duties more enthusiastically.

In this article, we’ll discuss a few workouts that will make you relish the time you spend at your office table. The following are easy desk exercises that can be done to relieve stress and make work more enjoyable.

1. Lower back stretch

Sitting for long hours puts a strain on the lower back, causing a decline in work productivity. However, you can always practice a lower back stretch - at regular intervals - to eliminate this discomfort and remain in great shape physically and mentally.

You can straighten out your lower back in several ways, but the most common is getting up and touching your toes for about 30 seconds. Alternatively, you can stretch your back while sitting by expanding the space between your knees and lowering your head.

In addition, you can put your arms behind your body and push your torso forward, easing the pressure on your lower back and exercising your shoulders.

2. Desk push-ups

Push-ups are part of the most common exercises in the world. This workout, which is usually executed using the floor as support, is for toning chest and arm muscles. That said, desk push-ups involve using a desk to support the body weight; it is best done with a height-adjustable desk.

For this exercise, It is crucial to ensure your desk is stable and strong enough to keep you from falling. Firstly, place both hands on the desk with a space between them that is wider than your shoulder. Then, you lower your body until it aligns with your arms before lifting your body with both hands still on the desk. You can repeat this exercise as much as you wish.

3. Leg extensions

The importance of posture to comfort can not be overstated. Luckily, the leg extension is a simple exercise designed solely to strengthen the quadriceps muscles - structures vital to good posture.

To engage in the leg extension workout, you must sit with your back straight. Then, with your toes pointing out, elevate one leg in an extended posture. Hold that position for 5 to 10 seconds before switching to the other leg.

4. Jogging on a spot

Are you having a dull day at work? Then, it is only fitting that you try to lift your spirit with a simple cardio exercise. Jogging on the spot is bound to get your blood flowing and your heart pumping. This exercise increases excitement, creating a good mental state to engage in work activities.

5. Neck rolls

Neck strain is a common condition for individuals who spend many hours sitting behind a desk. It can be caused by wrong sitting posture, poor ergonomic measures, or even being in a single position for extended periods.

Neck rolls are the perfect remedy for this issue and can be done while sitting or standing.  You just need to maintain a straight posture with your head put forward. Perform a clockwise rotation with your neck for 15 seconds, then switch to an anti-clockwise motion.

6. Wrist circles

The daily course of work involves a ton of typing and texting which can create pain and stress in the wrist region. By rotating your wrist, you can relieve tension and maintain your work output. Wrist circles are to be done alternating between clockwise and anti-clockwise directions and at work intervals.

7. Chair dips

It involves using a chair without wheels and is easy to execute. To perform a chair dip, you must sit with both hands on the seat. Then move your body off the chair without moving both hands from their position.

After achieving this position, lower your body till it forms a 90° angle with your elbows, then lift your body back up to do a chair dip successfully. Repeat this action five to ten times.

It is important to keep your back close to the chair whilst doing this exercise. You do a chair dip to relieve tension from your back and shoulders, which are caused by a sedentary work lifestyle.

8. Chair squats

These are very similar to the basic squats exercise, albeit with a tweak. Here’s how to carry out the exercise - stand up from your office chair and interlock your hands, making sure they are close to your body. After that, try lowering your body back into the chair but stop exactly before sitting. You return your body into a straight posture and repeat the process 8-10 times.


These exercises are simple workouts to help enjoy the daily rigours of work life. Apart from the mental benefits they offer, you also get to keep fit and healthy while at work.