Desk Exercises

Simple exercises performed at your desk can burn calories and prevent stiffness and other problems from sitting too long. The simple act of standing to perform normal work tasks burns more calories than performing those tasks while sitting. Desk exercises might include subtle movements you can perform without moving from your desk or exercises that require you to stand or use your chair or desk to perform the moves.

Use Fitness Equipment

Keep resistance bands, small hand weights or rubber balls in your drawers and use them throughout your work day. Perform a few arm curls while talking on the phone. Squeeze the rubber ball in your hand while reading reports. Anchor the resistance band with your foot and work your arm muscles by pulling the band upward. Repeat all exercises on both sides of your body for the same number of repetitions.

Hamstring Curl

Perform the hamstring curl by standing at your desk and holding onto the desk or a wall for support. Lift your right foot slowly toward your buttocks. Keep the knee on your supporting leg slightly bent during the hamstring curl, without locking the knee. Lower your right foot slowly and repeat curl about 12 to 15 times. Switch to your left leg and perform the same number of repetitions.

Stretches

Perform a side bend neck stretch by tilting your head to one side for 15 seconds and repeating the tilt three times on each side. Perform a diagonal neck stretch by turning your head slightly to one side. Look down and hold the position for 15 seconds. Repeat the movement three times on each side. The executive stretch requires you to lock your hands behind your head and move your elbows backward as far as you can. Inhale, lean backward to stretch your muscles and hold the position for 20 seconds. Exhale and return to your starting position.

Stomach Vacuum and Chair Squat

The stomach vacuum targets your deep abdominal muscles and strengthens your spine. Sit at your desk and contract your stomach, pulling your belly button in toward your spine, while keeping your torso straight and long. Hold the position for 10 seconds. The chair squat exercise works your thigh and hip muscles. Sit in your chair with both arms held straight out in front of you. Rise from your chair and lower yourself to your chair without support. Repeat this exercise 10 times.