Orthopedic surgeon shares 7 simple desk exercises that everyone must try

You can enhance blood flow, alleviate stiffness and increase productivity without leaving your desk through easy-to-follow exercises (Picture Credit: Pexels)

Spending long hours at your desk may leave you feeling the effects on your posture, muscles and energy. Fortunately, staying active does not require a gym. You can enhance blood flow, alleviate stiffness and increase productivity without leaving your desk through easy-to-follow exercises. Here are seven simple exercises to incorporate throughout your busy workday.

Today’s workforce is confined for almost of eight to ten hours sitting at desks where they type, attend meeting or surf screens. This inactivity, however, takes a silent toll on physical and psychological health. Some of the common problems such as backache, stiffness in neck or adhering to a bad posture during work effects are due to mere sitting for long. Sitting is not entirely evil.

The good news? No need to go to the gym or reorganize your schedule. There are a few simple, quick and equipment-free exercises that can make all the difference. Whether you're trapped in a cubicle or are working from home, these seven simple exercises can be incorporated into your day to ensure that your body stays active, mind alert and posture pin-straight.

Dr. Ram Malhotra, Doctorate of Orthopedic & Fitness Specialist at Urban Wellness Clinic, says, “Humans are built to move. Sitting for long periods leaves muscles in a tight state, causes the metabolism to slow and might even cause spikes in blood sugar levels. In some cases, these bad effects can be reversed by adding short bouts of activity throughout the day.”

Here are Dr. Malhotra’s top choices for desk-friendly exercises

Seated Leg Raises
Sit tall and stretch one leg far out straight ahead. Hold for 10 seconds and switch. This tones your quads and helps with blood flow in the legs—perfect for preventing stiffness and varicose veins.

Shoulder Rolls
Roll your shoulders gently forward and backwards 10 times. It takes the strain off hours of typing and fixes hunched posture typical for desk jobbers.

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Neck Stretches
Slowly tilt your head from side to side, and hold each stretch for 5-10 seconds. As Dr. Malhotra explains, “Neck mobility exercises aid in stiffness prevention and decrease the risk of tension difference workout: People with asthma need to prepare their lungs to strengthen their tendons at different rates (e.g., neck and ankle) . Start slow when doing reps.

Seated Torso Twist
Sitting up straight, put your right hand behind you on the chair and rotate your torso to the right. Hold for 10 seconds and then repeat on the other side. This stretch helps with tight low back and increases spinal mobility.

Desk Push-Ups
Step away a couple of feet from the edge of your desk, place your hands on it and do some very light push-ups. This works your upper arms, shoulders and chest while also helping with posture and core strength.

Calf Raises
Stand behind a chair and raise the back heel off and rise onto the ball of this foot for 10-15 seconds. It encourages blood circulation and provides relief from leg cramps due to crouching.

Seated Marching
While you’re sitting, lift your knees one at a time as if you’re marching in place. This low-impact exercise brings flexibility to your hips, as well as energizes you through long meetings or calls.
Even minimal movement breaks through short yet regular sessions can make a huge difference to both your physical health and your focus. As Dr. Malhotra puts it, “It’s not about long workouts — it’s about moving more frequently.”

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FAQs on why it is important to do exercises while at your desk:

1. Why should I exercise at my desk?
Desk exercises help reduce stiffness, improve circulation, and prevent posture-related pain.

2. Can sitting too long harm my health?
Yes. Prolonged sitting increases the risk of obesity, heart disease, and back problems.

3. How often should I move during work hours?
Aim to stand or stretch for a few minutes every 30–60 minutes.

4. Do desk exercises really boost productivity?
Yes. Short activity breaks can improve focus, energy, and mood.

5. What are some easy desk exercises?
Try shoulder rolls, seated leg lifts, neck stretches, and standing up to walk around.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.