Does your job require you to sit for long periods of time? As research shows, sedentary behavior can lead to potentially deadly side effects. Give these simple exercises a try to add a little more movement into your workday!

Lower Legs

Calf raises are great for strengthening your lower legs. Standing in front of your desk, lift both heels up until you’re standing on your tippy toes. Focus on keeping your posture upright and hold this position for up to 5 seconds before bringing your heels back down.

Upper Legs

Wall Sit Office Exercises - Humanscale
Strengthen your hamstring muscles and quadriceps with wall sits. Stand with your back against the wall with your feet shoulder-width apart and about two feet in front of you. Bending your knees, slide your back down the wall and hold this position.

Upper Body

While seated, raise your shoulders to your ear, hold and then relax. This is a great way to engage your trapezius muscles – better known as the traps. For bonus points, grab a couple of staplers or books for extra weight!


Core Office Exercises - Humanscale
Planks are excellent for strengthening the core. Although they’re typically done on the ground, you can also perform planks with the help of your desk. Placing your hands on the edge of your desk, walk your feet backward and position them hip width apart. Your body should form a straight line from shoulders to heels. Try holding this position for up to one minute.

Full Body

Stretching throughout the day keeps you flexible, strong and healthy. To stretch your lower back, sit forward in your chair and bring one of your knees toward your chest. Holding the back of your thigh, gently pull your leg toward you and be careful not to lean forward. Hold the stretch for up to 30 seconds and then repeat with your other leg. Check out our previous editions from February and March for more ideas! As with any new fitness program, be sure to clear any exercise changes with your doctor before performing these activities.