13 Essential Exercises for Office Workers

Prolonged sitting has become a hallmark of modern office life, and it brings along some physical and mental challenges that can impact our overall well-being. Many health experts agree that “sitting is the new smoking.”

Research shows that sitting for too long can increase the risk of health problems like obesity, heart disease, and type 2 diabetes. Additionally, many office workers deal with aches and pains from not moving enough or poor posture. You might feel stuck in a cycle where sitting for long periods makes you tired and stressed, making it tough to focus and be productive.

Here are 14 recommended exercises that any office worker can add to their day. Never force an exercise that causes pain, and talk to a doctor (such as a physical therapist) about concerns and personalized exercises.

1. Calf Raises

Calf raises are effective exercises that target the calf muscles and improve stability and balance. It also boosts circulation in your lower legs, especially after sitting for long periods. This simple exercise helps get your muscles moving and prevent stiffness, which can help you feel more active during your workday. You don’t need equipment to perform these, so they're perfect for the office.

Begin by standing tall and holding your chair or desk for support. With your feet shoulder-width apart, slowly raise your heels off the ground, balancing on your toes. Hold this position for a moment, then bring your heels back down. Repeat at least 10 times for 2-3 sets.

2. Pushups

Pushups are a great way to strengthen the core, chest, shoulders, and triceps while improving upper body endurance — and all this without leaving your desk space.

You can do a modified push-up by standing a few feet away from your desk and placing your hands on the edge, shoulder-width apart. While maintaining a straight torso and bending your elbows, lower your chest toward the desk and then push yourself back up to the beginning position.

Aim for 20 repetitions, and consider doing this exercise a couple of times throughout your workday to break up long periods of sitting and boost your energy levels.

3. Arm Circles

Arm circles are an excellent exercise for enhancing shoulder mobility and flexibility, making them a perfect choice for computer users. This exercise also helps improve body posture awareness.

To perform arm circles, stand with your feet shoulder-width apart or seated in good posture. Next, extend your arms out to the sides at shoulder height. Then, begin making small circles with your arms, rotating them forward for thirty seconds, then switch to backward circles for another thirty seconds.

4. Chair Squats

Chair squats strengthen your lower body while utilizing the chair you sit in daily. This exercise targets the quadriceps, hamstrings, and glutes, making it ideal for enhancing lower body muscle tone.

Start by standing in front of your chair with your feet shoulder-width apart. Lower your body as if you are going to sit down, but stop just a few inches above the seat, keeping your weight in your heels. Hold this position for a moment and then push through your heels to return to standing. Try doing 10-15 repetitions in 2-3 sets throughout the day.

5. Wrist Stretches

Wrist stretches are essential for reducing muscle tension and preventing discomfort, especially if you spend a lot of time typing or using a mouse.

Here’s a simple stretch: extend one arm straight out in front of you with your palm facing up. Then, use your other hand to gently pull back on the fingers of the extended hand (bringing them down toward the floor) and hold that stretch for about 30 seconds. Then, switch sides. Regularly doing these stretches can help prevent strain injuries, such as carpal tunnel syndrome, which are common among office workers.

6. Shoulder Shrugs

Shoulder shrugs are a fantastic way to ease muscle tension and stress in your neck and shoulders, especially after a long stretch of working. This simple exercise is great for posture by relieving the stiffness that often comes from staring at laptops or screens for too long.

Start by keeping your feet shoulder-width apart and arms relaxed by your sides. Then, slowly raise your shoulders toward your ears. Hold the pose briefly, then slowly lower your shoulders back down to a fully relaxed state. Repeat at least 10-15 times at a time, repeating throughout the day as needed.

7. Glute Squeezes

Glute squeezes are a discreet exercise that you can do even while seated at your desk. This exercise is effective for counteracting the negative effects of prolonged sitting, as it targets the gluteal muscles and helps boost circulation.

Sit up straight in your chair and place your feet on the floor. Slowly start squeezing your glutes (aka butt muscles) as hard as you can, hold the position for a short 5 to 10 seconds, and then relax. Repeat this at least 10-15 times to finish a set.

8. Oblique Twists

Oblique twists are great exercises for targeting the core muscles to support better posture and spine stability.

Sit tall in your chair, feet flat on the floor, and back straight. Place your hands behind your head or cross them over your chest and tighten your core. Slowly twist your torso to the right as you lift your right knee and bring it toward your left shoulder. Aim for 10-15 repetitions on each side at a time. You can also try this move while standing.

9. Deep Breathing Exercises

Deep breathing exercises are essential for lowering stress and enhancing your general well-being. Regular practice promotes a sense of calm and increases oxygen flow to the brain, resulting in improved cognitive function and productivity.

Take a deep breath through your nose, focusing on expanding the belly, and hold for a few seconds. Then, exhale slowly through your mouth and repeat ten times.

10. Hamstring Stretches

Hamstring stretches are important for maintaining flexibility and preventing injuries.

Sit on the edge of your chair with one leg straight out in front and the other foot flat on the floor. Keep your back straight and lean forward at the hips, reaching for your toes. Hold for 30 seconds or more to stretch the back of your thigh. Switch legs and repeat. Do 2-3 sets for each leg. Also, consider adding additional stretches, such as a runner’s lunge stretch or chest wall stretch.

11. Spinal Twist

A seated spinal twist promotes spinal mobility and relieves tension in the back. This exercise can contribute to better posture and reduced back pain.

Keep your feet flat on the floor while you sit in your office chair. Place your right hand on the back of your chair and twist your torso to the right, using your left hand to press on your right thigh for support. Hold for 30 seconds or more while breathing deeply, then return to the starting position and repeat it on the left side.

12. Wall Sit

A wall sit is a fantastic isometric (holding one position) exercise that targets your lower body, particularly the quadriceps, hamstrings, and glutes, while also engaging your core.

Stand with your back against a wall, feet several feet from the wall, and hips width apart. Then, slide your back down the wall until your thighs are parallel to the ground, like sitting in a chair. Keep your knees above your ankles and your back flat against the wall. Hold for 30 seconds to 1 minute, aiming for three sets.

13. Ankle Circles

Ankle circles are valuable for improving ankle flexibility, blood flow, and range of motion.

Stand while lifting one foot off the ground, holding a chair for balance if needed. Begin by rotating your ankle in a circular motion, making 10-15 circles in one direction before switching to the opposite direction.