6 desk exercises that will keep you fit if you stay in office all day, don't have time for gym

Sitting a lot, like many do at work, can be bad for our bodies. It might lead to problems like gaining weight, heart disease, diabetes, and high blood pressure. While sitting itself might not directly cause these issues, there's a strong link between sitting too much and these health risks. Experts say it's smart to try and sit less to stay healthy (Image: Canva)

To stay healthy, we should move more. Doing 60 to 75 minutes of moderate exercise each day can help undo the bad effects of sitting. This exercise should focus on strengthening the back, butt, and leg muscles, and also stretching the front muscles like hips and chest (Image: Canva)

Sitting too long also hurts our posture, making our hips tight and butt muscles weak. This is called "dead butt syndrome”, says Kolkata-based Physiatrist Priyanka Dasgupta of Let’sgetfit. She adds, "Weak butt muscles make other muscles overwork, leading to discomfort and bad alignment in our bodies." But there's good news. We can fight these problems with specific exercises. These exercises target the core, strengthen the back, butt, and legs, and help our body stay in good shape after sitting a lot. Here's a simple breakdown of each exercise (Image: Canva)

Dead Bug
• Lie on your back with arms up
• Bend knees at a 90-degree angle (tabletop position)
• Extend right leg and lower left arm overhead
• Switch sides for 12–15 reps (Image: Canva)

Deadlift
• Hold weight in front of thighs
• Bend at hips, keep back straight
• Return to standing. Do 12–15 reps (Image: Canva)

Single-Leg Glute Bridge
• Lie down, lift right leg to the ceiling
• Push through left foot, lift hips
* Lower down slowly. Repeat 12–15 times per leg (Image: Canva)

Single-Arm Bent-Over Row
• Hold weight in right hand, bend at hips
• Pull weight to ribcage, elbow close to body
• Lower weight. Do 12–15 reps per arm (Image: Canva)

Goblet Squat
• Hold weight at chest, feet hip-width apart
• Squat down, weight on heels
• Stand back up. Repeat 12–15 times (Image: Canva)

Plank
• Hold plank on elbows and toes
• Keep body straight. Hold for 30 seconds
Directions:
• Do 12–15 reps of each of the first five exercises
• Hold plank for 30 seconds
• Rest 20 seconds between each exercise, or longer if needed
Complete three rounds of this circuit (Image: Canva)