Add this Mini Desk Workout to Your Day to Exercise Right at Work

Did you know that those who sit for prolonged periods are 54% more likely to die from a heart attack?


If you sit for hours at a desk why not break up you day with this mini workout and take action now to help prevent becoming this statistic.

Follow these instructions and aim for 10-15 repetitions of each exercise unless specified. Only do what you are comfortable with and stop if you feel any pain.




Wall sits

Wall sits are great for building strength and endurance. Standing with your back against the wall, bend the knees and slide your back down the wall until the thighs are parallel to the floor. Sit and hold for 30-60 seconds.


Start standing with feet together (and the desk chair pushed out of the way). Bend the knees slightly so the thighs are almost parallel to the ground, as if sitting in a chair. As you bend, raise the arms straight up or towards the computer screen. Keep the knees together and aligned.

Calf raises

Standing with feet shoulder-width apart, press up onto the tippy toes, pause at the top, and then lower back down.

Leg extensions

While sitting in your chair, extend your right leg until it is level with your hip. Hold as long as you are comfortable and then relax it. Alternate sides.


Download our Exercise Right at Work Office Exercises eBook here.




Tricep Dips

Triceps dips can be done almost anywhere, including a cubicle. Using a sturdy desk or a non-rolling chair, sit at the very edge and place hands on either side of the body while gripping the chair’s edge. With the feet planted on the floor a step or two away from the desk or chair, straighten up the arms to lift up the body. Next, bend the arms to reach a 90-degree angle so that your body dips down, hold, and re-straighten while keeping the body raised above the chair.

Wall/Furniture Pushups

Lean on a sturdy piece of furniture and slowly push your body off of it in a sort of standing push up. OR face a wall, standing a little farther than arm’s length away, feet shoulder-width apart. Lean your body forward and put your palms flat against the wall at shoulder height and shoulder-width apart. Slowly breathe in as you bend your elbows and lower your upper body toward the wall in a slow, controlled motion. Keep your feet flat on the floor.

Hand Weights

Grab your weights (two water bottles, staplers or bring in your own from home) and try the following.

Front raises – hold weights straight down at your sides, with palms facing backward. Keeping them straight, breathe out as you raise both arms in front of you to shoulder height. Lower and repeat.

Overhead presses – hold weights at your sides at shoulder height with palms facing forward. Slowly breathe out as you raise both arms up over your head keeping your elbows slightly bent. Lower and repeat.

Bicep curls – Hold weights straight down at your sides, palms facing forward. Slowly bend your elbows and lift weights toward chest. Keep elbows at your sides. Lower and repeat.


Download our Exercise Right at Work Office Exercises eBook here.



Stand on one leg and balance, remember to tense your abdominal muscles as you balance. Hold for 10-15 seconds on each leg.


For more tips on how to Exercise Right at Work, click here. If you would like more information on exercise and chronic disease contact your local accredited exercise physiologist.



Reference: Sitting time and mortality from all causes, cardiovascular disease, and cancer. Katzmarzyk PT, Church TS, Craig CL, Bouchard C.