Even if you’re glued to your office chair all day, your body doesn’t have to be stuck in idle mode.
Here are some simple and effective moves you can do right at your desk to get your blood flowing, fire up your muscles, and shake off the afternoon slump — almost without leaving your seat.
Chair squats
Use your office chair as a guide for this lower body booster.
Stand with your feet shoulder-width apart, engage your core, and lower yourself as if you’re about to sit — let your glutes barely touch the seat before pushing back up.
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Repeat several times to feel the burn. You can also skip the chair entirely for a greater challenge.
Arm circles
Get your shoulders and upper body moving with a quick arm circuit.
Extend your arms out to the sides and rotate them forward in big circles, then reverse direction.
Doing this standing can also help stretch out your legs and add a bit more intensity.
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Seated leg extensions
Perfect for long meetings or tight schedules, this move keeps your legs active without standing up.
Sit with your feet flat on the floor, then straighten one leg and hold for a few seconds before lowering it slowly. Alternate legs and repeat 10–15 times on each side.
Seated torso twists
This easy move targets your core and helps release tension in your spine.
Sit tall, place your hands on your shoulders or behind your head, and slowly twist your torso from side to side.
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Hold briefly at each end and exhale as you twist — your obliques will thank you.
Desk push-ups
Turn your desk into a workout partner.
Place your hands on the edge, walk your feet back until your body forms a straight line, and perform push-ups by bending your elbows and lowering your chest toward the desk.
Press back up and repeat until you feel the warmth in your arms.
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Standing calf raises
A classic for toning your lower legs. Stand with your feet hip-width apart, rise up onto your toes, then slowly lower back down. Aim for 20–40 reps.
To really feel the burn, keep going until your calves start to shake.
Desk plank
Activate your core without getting on the floor. Place your hands on the desk edge, walk your feet back, and keep your body in a straight line.
Hold the position as long as you can. For an extra challenge, step your feet further back to increase resistance.
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Ankle circles
A subtle way to get your blood flowing — even while on a call.
Lift one foot off the floor and rotate your ankle in a wide circle, first clockwise, then counterclockwise. Switch feet and repeat.
A few sets help release tension in your lower legs and feet.
Seated neck circles
Ease neck stiffness from screen time with this gentle stretch.
Sit or stand tall, drop your chin to your chest, and slowly roll your head in a circular motion. Do several circles in one direction, then switch.
Breathe deeply and feel the tension melt away.
Chair dips
Challenge your triceps and shoulders with this strength move. Sit on the edge of your chair, place your hands beside your hips, and extend your legs.
Lift your hips off the seat, bend your elbows, and lower your body until your arms form a 90-degree angle. Push back up and repeat — you’ll feel the heat fast.
This article is based on information from Health.com.