Pain Free Working

Your Daily Desk Exercise Routine

Most people don’t realize it, but sitting at your desk for too long can do a number on your overall health. While you certainly can’t avoid your desk job, there are ways to reduce the risk of developing issues such as chronic back pain, neck strain, and even serious diseases such as diabetes and cancer. One surefire way to avoid those health issues is to be physically active. But if you’re stuck at work with numerous tasks at hand, you may find it difficult to hit the gym and get your exercise on.

Fortunately, there are other alternatives aside from going to the gym. These days, desk exercise machines and other peripherals have become popular, allowing any office worker to move around in their chair. However, there can be situations or times when it may feel awkward or embarrassing to take out your dumbbells or even do squats and push-ups next to your co-workers. Fret not, there are still ways that you can be secretly active without attracting the attention of your officemates. 

We’ve compiled a couple of desk workouts that you can do while you sit in your chair throughout the day. Check them out!

How Much Should You Exercise At Your Desk?

Generally, experts suggest that individuals should have an average of 150 minutes of physical activity in a week. To meet this standard, you can do about 20 to 30 minutes of movement in your chair. Number of minutes aside, every little bit of movement you do can actually get your blood circulating and your muscles moving. Staying active for a few minutes while in your seat can also give you a break from your tasks, allowing you to refresh your mind and gain a moment of relaxation as well.

How Can I Exercise At My Desk in Secret?


Spending long hours in your seat can take a lot of toll on the body. By incorporating more movement in your day, you release the tension and stress that have accumulated in your muscles, therefore lessening the risk of sitting disease. If you are uncomfortable bringing in exercise equipment or pushing your chair aside to do some body-weight exercises such as lunges or planks, you can still keep your joints and muscles active with these workouts that you can do in secret! Try them out!

Quad Pulses

Sit up as tall as possible as you squeeze your inner thighs together. Next, straighten one leg and pulse it two to three inches. Maintain the thigh squeeze the entire time. Pulse for about 20 times, and then repeat with the other leg.

Upper Body Stretch

A lot of people tend to hunch over their computers at work, leading to shoulder pain, neck strain, back ache, and more. To loosen up the muscles in your upper body, here’s something that you can do. Start by gently clasping your hands behind your head and your elbows pulled back. Next, slowly extend your arms upwards and reach over your head, palms facing the ceiling. Hold the stretch for a couple of seconds, and then release. You can also try grasping the back of your chair and gently pushing your chest outward for a stretch.

Shoulder Blade Pinches

This one can help with improving your posture and reducing the pressure in the spine and shoulders. Start by sitting tall in your chair and engaging your core. Pinch your shoulder blades together as if you’re squeezing a pencil between them. Hold for a few seconds and relax to release. Repeat for 20 times.

How Can I Lose Belly Fat While Sitting At My Desk?

It’s not a secret that being sedentary can build fat in certain areas of the body. According to research, when you sit for too long, you put pressure on the buttocks and hips, leading to weight gain which in turn, develop into belly fat. Here are some exercises that you can do to reduce belly fat and keep your core in a better shape.

Seated Secret Core

Sit tall in your chair with your pelvis slightly tilted forward. Next, pull your belly button up and in. Engage your core as you do so, and hold for 10 to 15 seconds. Relax for a breath or two, and repeat for five more times.

Marching Core

For this workout, begin by sitting on the edge of your chair. Engage your core and lean back a little while keeping your back straight as possible. Hold for 10 to 15 seconds, and then release. You can make this even more challenging by lifting one foot of the ground at a time as well. Repeat for five times.

Trunk Rotation

This exercise is so subtle that you can make it look like you’re just looking over at the rest of your co-workers. Start by facing forward and keeping your feet firmly on the ground. Twist your upper body in the direction of the arm resting on the back of your chair. Hold for 10 to 30 seconds, and then repeat on the other side.

There you have it! You can now get your exercise on at your desk without anyone noticing at all. Remember, if you feel any discomfort while doing any of the mentioned workouts, always seek a professional trainer or a doctor who can provide medical advice. Stay active and healthy!

Tricia Montano

Tricia founded Pain Free Working in 2019 due to suffering from degenerative disc disease in her L5-S1 from working an office job for the past 18 years. She and her team strive on finding and reviewing the best office equipment to help fellow pain sufferers find relief and to enable people like her to do their jobs comfortably.