Simple Exercises for Busy People

Spending hours at a desk doesn’t mean you can’t stay active. In fact, adding short bursts of movement throughout your day can boost energy, improve posture, and prevent stiffness. You don’t need a gym—just a little motivation and a few minutes.

Here are simple, effective exercises you can do right at your desk:

1. Seated Leg Raises

Sit up straight, extend one leg until it’s parallel to the floor, hold for 5 seconds, and lower it slowly. Repeat 10 times per leg to engage your thighs and core.

2. Chair Squats

Stand up from your chair without using your hands, then sit back down slowly. Repeat 10–15 times. This works your legs and glutes—perfect for counteracting sitting.

3. Desk Pushups

Place your hands on the edge of your desk, walk your feet back, and perform pushups at an angle. It strengthens your chest, shoulders, and arms with less strain than floor pushups.

4. Shoulder Rolls and Neck Stretches

Roll your shoulders backward and forward, then gently tilt your head from side to side to release neck tension. These simple movements improve blood flow and reduce stress.

5. Calf Raises

While on a call or waiting for an email to load, stand and slowly lift your heels off the ground. Hold for 2–3 seconds, then lower. Do 3 sets of 10 to improve circulation and lower leg strength.

Bonus Tip: Set a Timer

Every 30–60 minutes, stand up, stretch, and move for 1–2 minutes. These small breaks add up and make a big difference over time.