Updated April 24th, 2024 at 21:06 IST

Five Simple Desk Job Exercises to Boost Your Fitness

Have a look at exercises to practice regularly for those with a desk job.

walking | Image:Unsplash

In today’s fast-paced world, desk jobs can often lead to a sedentary lifestyle, which can negatively affect our health over time. However, incorporating simple movements into your daily routine can help mitigate these effects. Here are five easy exercises recommended by fitness experts that anyone with a desk job can do to stay fit and healthy.

Walk and talk during calls

Transform phone calls into an opportunity for exercise by walking while you talk. Fitness expert Garima Goyal highlights the benefits, including increased daily step count and enhanced cardiovascular health. Additionally, regular walking breaks during the workday can reduce muscle stiffness, boost mood, and increase energy levels.


Image credit: Unsplash
Image credit: Unsplash


Leg up the wall

This relaxing pose can help manage blood pressure, improve circulation, and alleviate symptoms of varicose veins. It also reduces low back pain and leg cramps. Furthermore, positioning your legs up against a wall can help relieve tension in the lower back and promote better spinal alignment, essential for those who sit for extended periods.

Malasana while drinking water

Practicing Malasana, or the squat pose, each morning while drinking water can help hydrate and strengthen the pelvic floor muscles, improving bladder and bowel control. Starting your day with this routine enhances hydration, hip flexibility, and ankle mobility.

Calf raises while cooking 

Calf raises are a versatile exercise that can be done almost anywhere, including while you cook. They strengthen the calf muscles, vital for balance and mobility, and help improve overall stability, making daily activities easier and reducing the risk of falls.

Vajrasana after meals

Performing Vajrasana, or the diamond pose, after meals can aid digestion, increase blood flow to the abdomen, and help reduce bloating. This simple practice supports effective digestion and nutrient assimilation, and it can be particularly soothing after eating.

These effortless exercises can seamlessly integrate into your daily life, making it easier to stay active even with a desk-bound job, ensuring you maintain your physical health without disrupting your busy schedule.


Published April 24th, 2024 at 21:06 IST