5 Exercises To Keep Your Body Active With A Desk Job

Posted on Jan 27 2014 - 9:50am by Rahim Samuel

Desk Job

If you’re in the corporate world, your career can be very time consuming. Some days you can’t even go out for lunch because of a deadline. And when it comes to working out, it can be almost impossible to get to the gym before or after work.

So what do you do?…

While it’s great to have a career, your health and wellness does not have to suffer for it. After all, what good is money and success without the health to enjoy it? Here are 5 easy exercises you can do to keep your body active with a desk job.

Planks – One of the most crucial areas of the body that suffers from sitting all day is your core. While you may have an ergonomically friendly chair, eating breakfast, lunch and snacking can build up when sitting at your desk all day.

Planks are a great way to stimulate your core, while working your back, shoulders and legs. Start by lying face down on the floor with your forearms and elbows underneath your chest. Make sure you are tightening your abdomen while in position. Keep your back and legs in a straight position and make sure you don’t sag in the middle (this can hurt your back.

Some people will tell you to hold this position for a certain amount of time (10 seconds, 20 seconds), but try to max out on this one. If you can only do one max rep to start, that’s fine. The important thing is that you started. After your first max rep, then try to hold for 10-15-20 seconds and work your way up. Never sacrifice proper form for time.

Chair Dips – This exercise will keep your arms active and help when you’ve been typing those long letters or reports.

This exercise should be done with a chair or bench with NO wheels. Sit down on the edge of the chair with your arms. Lift off of the chair and walk your legs forward. Once you are in position, lower your body down until your arms bends at a 90 degree angle (no further than 90 degrees to avoid injury).  Raise your arms up for one full rep. Start with a set of 5 and work your way up.

Chair Squats – This is an exercise that you can be sure will help you get up from your chair after a while of sitting. It’s great for the knees, quads, gluts and chins and keeps your legs in great overall condition.

Start by sitting on the edge of your chair. You can put your arms in front of you or above your head for variety. Pull your body up into a standing position and then lower yourself back down to the chair (exhale when you lower). When you feel your bottom touch the seat, that ‘s one rep. Try 10 to start.

Seated Arm Curls – This is another great exercise for your arms, especially when you find yourself typing a lot of documents in one sitting. This exercise can be done with 2 water bottles, soup cans or light weights.

While sitting in your desk chair, you can extend your arms out to the side making them parallel to the floor. With your wrists upright, curl the water bottles like you would a dumbbell up, and then down for one rep. Try 2 sets of 10 to begin.

Seated Upper Torso Twist – This exercise not only works the oblique’s, but it’s a great way to stretch the spine and core. After sitting for a long time, I love doing this stretch.

While sitting upright, put your left hand on your right knee. Look over your right shoulder, stretching your back and hold for 15-20 seconds. Repeat on the other side and feel how much circulation goes throughout your body after this exercise.


Seated upper torso twist, arm curls, chair squats, chair dips and planks are just a few of many ways you can keep your body active during those long office hours. Always remember to breathe properly and eat right as well.

So what are some of Your favorite office exercises?…

About the Author

Rahim is a health and wellness enthusiast who uses a good diet, body weight training and martial arts to maintain his health. It's his opinion that nothing in life means anything without mental and physical health. The better your mind and body are, the more you can enjoy life to the fullest. Read more from Rahim at Healthwellness360.com.