10 Exercises To Do at Your Stand-Up Desk

With today's sedentary work culture, where you may spend hours hunched over a desk, incorporating movement into your daily routine becomes even more essential. As we increasingly recognize the adverse health effects of prolonged sitting, stand-up desks have become a popular solution to the perils of a stationary lifestyle.

A standing desk can create a dynamic workspace that promotes productivity and physical health. In this guide, we'll explore 10 simple yet effective exercises you can seamlessly integrate into your workday at a standing desk.

If you're new to exercising at your desk, begin with gentle movements and gradually increase intensity over time. Listen to your body and avoid pushing yourself too hard, especially if you're experiencing discomfort or fatigue.

Remember to take regular breaks throughout the day to rest and stretch. Try to stand up and move around for at least a few minutes every hour to prevent stiffness and improve circulation. If you work from home and have a pet, use their walks as an opportunity to stretch your legs and clear your mind.

The key to nailing your mid-day workouts is supportive footwear. Look for footwear with cushioning and arch support to provide stability and comfort while standing and exercising at your desk. As much as you can, try not to wear shoes with inadequate support because they can contribute to foot and leg discomfort.

Ensure you have correctly adjusted your standing desk to your height and ergonomic needs. Remember, your elbows should be at a 90-degree angle when typing, and your screen should be at eye level to reduce strain on your neck and shoulders. Don’t be afraid to experiment with different heights and monitor how your body feels to find the optimal setup.

Always drink plenty of water throughout the day to stay hydrated and support muscle function. An easy way to do so is to keep a water bottle at your desk and take sips regularly to replenish the fluids you lose when you sweat.

Desk push-ups are a great way to engage your upper body muscles at your stand-up desk. Begin by standing facing your desk with your feet shoulder-width apart. Place your hands on the edge of the desk, slightly wider than shoulder-width apart, and walk your feet back until your body forms a straight line from head to heels.

Keep your core engaged and your back flat throughout the exercise. Lower your chest toward the desk by bending your elbows, keeping them close to your body. Go until your chest nearly touches the desk, then push back up to the starting position by extending your arms. Focus on maintaining control and keeping your body in a straight line throughout the movement.

You can easily target the muscles in your triceps and shoulders with desk or chair dips. To start, sit on the edge of a sturdy chair (one without casters so you don’t slip) or a lowered desk with your hands next to your hips and fingers pointing forward. Slide your hips forward off the chair and lower your body toward the ground by bending your elbows.

Make sure your back is close to the chair, and your elbows are directly behind you. Lower your elbows at a 90-degree angle, then push back up to the starting position by straightening your arms. Engage your triceps as much as possible and avoid locking your elbows at the top of the movement.

Standing calf raises are a simple yet intense exercise for strengthening the muscles in your calves. First, stand tall with your feet hip-width apart, facing your desk for support. If needed, place your hands lightly on the desk for balance.

Slowly raise your heels off the ground as high as you can, lifting your body weight onto the balls of your feet. Hold the top position momentarily to squeeze your calf muscles, then lower your heels to the starting position. Make sure to focus on controlled movement and maintaining balance throughout the exercise.

Desk squats can help you work your lower body muscles while standing at your desk. Start by standing in front of your desk with your feet shoulder-width apart. Hold onto the edge of the desk for support if needed. Engage your core and lower your body down into a squat position, as if you were sitting back into a chair.

As you lower down, keep your weight in your heels and your knees behind your toes. Lower until your thighs are parallel to the ground, then push back up to the starting position by straightening your legs. Your goal should be to keep your chest lifted and your back flat throughout the movement.

If you want to strengthen your thighs and glutes, try leg lifts. Begin this exercise by standing tall with your feet hip-width apart, facing your desk for support. Place your hands lightly on the desk for balance if needed.

Lift one leg straight out to the side, keeping it as straight as possible and engaging your outer thigh muscles. Hold the top position momentarily to squeeze your muscles, then lower your leg to the starting position. Repeat on the other side, alternating legs for each rep. Focus on controlled movement and maintaining balance throughout the exercise.

We’ve covered desk push-ups and squats, so it’s time for desk planks. Desk planks are an excellent exercise for strengthening your core muscles, including your abdominals, obliques, and lower back.

Face your desk and place your hands on the edge, slightly wider than shoulder-width apart. Step back until your body forms a straight line from head to heels, with your feet hip-width apart. Engage your core and hold this position, keeping your back flat and avoiding sagging or arching in your lower back. Concentrate on maintaining a neutral spine and breathing deeply throughout the exercise.

Hold the plank position for 30 seconds to a minute, gradually increasing the duration as you build strength. To make the exercise more challenging, lift one leg or arm off the ground while maintaining the plank position.

Seated leg extensions are an exercise for building muscle in your quadriceps, the large muscles on the front of your thighs. First, sit tall in your chair with your feet flat on the ground. If you feel a little unstable, hold onto the sides of your chair for stability.

Extend one leg straight out in front of you, keeping it parallel to the ground and engaging your quadriceps. Hold the extended position to squeeze your muscles, then lower your leg to the starting position. Repeat on the other side, alternating legs for each rep. With this exercise, keep the movement controlled and maintain good posture throughout.

Shoulder shrugs are an easy, quick way to train your shoulders and upper back muscles. To do shoulder shrugs, stand at your desk with your feet hip-width apart and your arms relaxed at your sides.

Lift your shoulders toward your ears as high as possible, squeezing your shoulder blades together at the top of the movement. Hold the shrug position momentarily to engage your muscles, then lower your shoulders to the starting position. Try not to let your shoulders roll forward or backward.

Desk lunges are dynamic lower body exercises that target the quadriceps, hamstrings, and glutes. Begin by standing facing your desk with your feet hip-width apart. Place your hands on the edge of the desk for support if needed.

Step one foot back into a reverse lunge, lowering your back knee toward the ground until both knees are at 90-degree angles. Keep your front knee aligned with your ankle and your back knee hovering just above the ground. Push through your front heel to return to the starting position, then repeat on the other side, alternating legs for each rep.

While you may associate yoga with a tranquil studio and a mat, several poses can be performed from the comfort of a standing desk.

To start a mini-yoga session during your work day, take a deep breath in, then exhale as you twist your torso to the right, placing your left hand on the outside of your right thigh and your right hand on your back. Hold the twist for a few breaths, then return to the center and repeat on the other side.

Next, extend one leg straight out in front of you, standing or sitting. Flex your foot and reach your arms overhead for a seated forward fold. Hold the stretch for a few breaths, switch legs, and repeat on the other side.

These chair yoga poses have health benefits, such as relieving tension, improving flexibility, and promoting relaxation during the workday. Aim to hold each pose for 30 seconds to a minute, breathing deeply and focusing on relaxation.

Incorporating these 10 exercises into your daily routine at a stand-up desk can significantly improve your overall health and well-being. From strengthening your muscles to promoting flexibility and reducing stiffness, these simple movements offer numerous benefits for both body and mind.

Taking proactive steps to stay active throughout the workday can boost your energy levels, increase productivity, and reduce the adverse effects of prolonged sitting. At Branch we believe that small changes can lead to big results, so take notice of the power of integrating movement into your workspace.

Sources:

The dangers of sitting: why sitting is the new smoking | Better Health Channel

Effect of alternating standing and sitting on blood pressure and pulse wave velocity during a simulated workday in adults with overweight/obesity | NIH

The majority are not performing home-exercises correctly two weeks after their initial instruction—an assessor-blinded study | NIH

Exploring the therapeutic effects of yoga and its ability to increase quality of life | NIH