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Desk workout: How to improve your stamina, when at office?

The chances are that most of your waking hours are spent in a chair performing your daily routine in the office or home. You suddenly realise that a busy work schedule does not give you an opportunity to exercise.  The good news is here that there are opportunities in your work schedule to perform some exercises and stay healthy. We have identified a couple of them for you:

desk yoga

  • Walking
  • Exercising at your desk chair.

Create opportunities to walk

  • While parking your vehicle in the parking lot, if you do not have a permanent slot, try and always park farther away so that you get an opportunity to walk.  Always walk at a brisk pace.
  • Avoid the lift and use the stairs, two at a time is a good idea.
  • Do not keep the water bottle close to you.  Make it a point to walk up to the water dispenser and drink a glass of water every hour. Stay hydrated.
  • Do not communicate through e-mail or instant messaging with friends on the same floor. Get up and walk up to them and have a quick chat and scamper back to your seat.
  • Walk while taking phone calls.

Exercise at the desk chair

Few exercises can be performed at your desk to keep fit, maintain good muscle tone and joint movement. These are some tips to perform exercises at your workplace without creating a stir.

These simple exercises can be performed any time of the day.


Sit upright in a chair with head retracted back and exhale forcefully. First, 5-10 times of breathing should be from the lower rib cage. Next 5-10 times breathing from mid rib cage and last 5-10 times of breathing should be from the upper rib cage.


desk yoga

Get up from the chair and walk up to the window and stare deeply at the distance for about 15 to 20 seconds and track your eyes on the horizon from left to right and then right to left. Relax your eyes and then focus on something closer to you for about 15 to 20 seconds. Blink your eyes as often as you can. Close your eyes and rest them for about 15 to 20 seconds. Do these exercises at least once a day.


When seated on the chair, leave your hands loose on both sides and rotate your wrists in the clockwise direction and anti-clockwise direction. Also, rotate the ankles in the clockwise and anti-clockwise direction.

Neck stretch

Seated in the upright position, try touching your ear to the shoulder and hold it there for 10 seconds.  Repeat on the opposite side.

Stand upright and touch your chin to the chest and hold for 5 seconds and then push your back and then look up, hold for 5 seconds at maximum extension.  Repeat 3 to 4 times.

Rotate your neck in the clockwise and anti-clockwise direction, repeat five times in each direction.

Shoulder Shrug

Grab the sides of your chair and try to lift the seat of the chair with you being seated on it. Pause at the top of the movement for 6 to 10 seconds. Repeat six times.

Above all, do not be lazy, just find a reason to get up and move around.

Consult a top Yoga & Naturopathist

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  • 15 minutes desk workout – Sparks people — Accessed on 17 May 2016 — www.sparkpeople.com/resource/fitness_articles.asp?id=980
  • 7 muscle building exercises you can do – Mens fitness — Accessed on 17 May 2016 — http://www.mensfitness.com/training/workout-routines/7-muscle-building-exercises-you-can-do-at-your-desk
  • The ten best exercises to do at your desk – Forbes — Accessed on  17 May 2016 —
  • http://www.forbes.com/sites/jacquelynsmith/2013/02/06/the-10-best-exercises-to-do-at-your-desk/#4faf18ed9e99
  • A workout at work – Washing Post — Accessed on 17 May 2016 — www.washingtonpost.com/graphics/health/workout-at-work/

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