Especially for the cubicle-bound, it isn’t easy to get your U.S. Surgeon General recommended 150 minutes of moderate activity each week. The good news is that even short bursts of activity can combat the fatigue and health risks caused by sedentary behavior. Try these easy exercises to see long-term health and productivity benefits!


Although cardio has become synonymous with jogging and elliptical machines, you can squeeze in quick aerobic exercises right at your desk. If you have your own office or don’t mind amusing your coworkers, try a 60-second running in place drill. The higher you get your knees up, the better!

Lower Body

Squats are one of the most effective exercises around and they can be done anywhere. Why not fit in a few rounds at work? Remember, proper form is essential. Stand with your feet slightly wider than your hips and point your toes slightly outward. Be sure to maintain a neutral spine and not over-arch or round your back as you squat.


Does your chair have wheels? Use it to your advantage! Sit upright with your feet hovering over the floor and hold onto the edge of your desk with your fingertips. Focus on your oblique abs and try to swivel your chair from side to side using your core.


Hourly stretches can help you avoid stiff, aching muscles. While sitting at your desk, lift your arms and touch your opposite shoulder blade with one hand. Lightly grab your elbow with your other arm – pulling it gently towards the opposite side.

Walk and Talk

For your next meeting, opt for a stroll outside or around the office instead of the conference room. Not only will the fresh air and change of scenery help you feel more creative, your body will thank you. As with any new fitness program, be sure to clear any exercise changes with your doctor before performing these activities.