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Dynamic Desk Exercises To Make The Most Of Your Workday

If you are spending the most of your days sitting at your desk, wondering how to squeeze some exercises into your already quite busy schedule, we have some good news for you!

Try deskersize! Yeah, I know this is not a word. I’ve just made that one up. The point is that you can do some exercises while sitting at or near your desk.

Start from the basics:

stairsUse the stairs everywhere

Forget the elevator and use the stairs at home, in the office, at the grocery store. Make it a rule to only use the stairs even if you have to go to the 15th floor. You will burn a hundred of calories in no time. Just find a flight of 10-15 stairs and climb them (one at a time), then walk down. Walk up and down again. Do it five times.

Keep a food diary

Every bite counts. Make sure that you write down everything you eat, even if it is just a bite. At the end of the day read your log and mark everything you could spare. Do the same at the end of the week. Keeping a log will make you more accountable and next time you will be more motivated to resist to unconscious eating.

Be prepared

Always have a healthy snack within an arm’s reach. Raw nuts and fresh fruits are the best choice – not only you won’t pick up too much additional calories, but you will also do your body good.

Add some fun, too:

Working out should not be dull and boring. Grab a handful of paper clips and throw them around you desk. Then pick them up ONE BY ONE. Don’t bend over to pick each paper clip but squat down to pick them up. Don’t cheat, do it one at a time! You’ll notice a great difference very soon

Start with simple stretching exercises:

Stretch your neck, arms and legs every so often while sitting. Stand up every 30-40 minutes. That will prevent the stiff feeling of just having to sit all day.

While healthy actually rotating mental and physical activity will make you more productive and will keep you from simply staring at the screen without actually doing work.

Start from the top and work to the floor. Strech your neck by flexing your head forward and backward and side to side.

Roll your shoulders 10 times forward, then 10 times backward. Next roll your arms forward and backward, 10 times each.

Roll your wrists clockwise and counterclockwise. This is a very good exercise and will be good if you can do it every hour to release the stress from typing.

Stand up and lean to the right, then twist your body to the right. Alternate sides. Repeat this 30 times,

Roll your knees clockwise and counterwise, repeat it 20 times.

Finish this mini-exercise with rolling your ankles. The 5 minutes have past and you can now get back to your to –do list feeling refreshed and ready for your work.


If would be best if you wear comfortable shoes in the office or at least keep a pair of sport shoes in the office. I recommend picking up these or those as both are both looking good and won’t stress your feet. If both are not your cup of tea, you may take a look at the selection of crossfit shoes here. Rotating your shoes would help you keep your feet healthy and prevent all sort of feet problems, that uncomfortable work shoes can cause.

If you are doing some other exercises and are willing to share your tips to staying fit in the office, please leave a comment. We would love to hear back from you!

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