When it comes to exercising, having a busy desk job can really get in the way. We all know that sitting all day can be detrimental to your health, but when are we supposed to fit exercise in? So much of the population spend the vast majority of their time sitting down, whether you’re at home, at work or even in your car. But there is a way to fit working out, in, and that's with desk job exercises. Don't worry, we won't have you running around to office, but there are ways to work and exercise at the same time.

Here are a few solutions:


Want to move fast? Jump to the right section below.


A Standing Desk

woman working on a standing desk

The first option many people can look into is a standing desk. Sitting is one of the easiest ways for your body to do the least amount of work possible, and that is never good. A standing desk is a good way for you to exercise your legs, back and core. They’re used throughout your day (as they are meant to be most of the time), and this really helps you keep in the best shape you can.

Sitting for too long has a vast range of adverse effects. Unfortunately, it is all stacked against you, from muscle wastage to posture issues. However, this is one of the easier ways to give yourself a fighting chance. In terms of desk job exercises, it really isn't that bad an option.

Desk Exercises

Woman using a desk bike to exercise at her job

The next one is a little more out there, but it has even more advantages than it sounds. There are inventions out there made for the very purpose of exercising during work. Whether it is the walking desk or desk cycles themselves. there’s a range of different pieces of equipment that you can use to get in those active hours.

The desk bike, in particular, is easy to use as it’s silent, low impact, and, most of the time, unnoticeable. All you have to do is keep one under your desk and get to work. So, why not have a 10-15 minute pedal and burn some extra calories when you feel like getting in some movement.

HIIPA

Man running up stairs

Next on the list is HIIPA, a relatively new invention that can greatly benefit your overall health with no extra time needed. The premise behind it is simply to exercise more whenever you have the chance. That might sound way too obvious, but there’s more to it than just exercising for a while whenever you’re outdoors.

It follows the HIIT workout structure but in a super short space of time. Instead of casually walking up the stairs, sprint up them as fast as you can. Doing some housework? Hit it even harder. Meetings? Run to them or walk and talk. Tiny changes to your life where you can get just a few minutes of exercise over the course of one day can make a huge impact over time. It’s worth thinking about.

A Solid Exercise Routine

Close up of trainers being tied

Moving into the realms of the slightly more obvious, we couldn’t not advocate a solid workout routine. Even with a desk job, finding time to do exercise before or after work is still ideal. It’s essential to be able to really make the most of your physical fitness and reach your peak state. Again, there are many ways to do it, from home workouts in a new home gym to a stable gym membership, but it’s worth doing.

It can even be an awesome idea to commute with a workout to make it more practical with your ever-busier working life. Run or cycle to work to get the extra exercise in. It sounds like a lot of work, but it can make the most of your time and your money at the same time, and that can be invaluable to a busy lifestyle.

Active Lunches

Close up of business woman changing out of heels into workout shoes

Finally, we have the idea of an active lunch. It may be more of an extension of the point above, but it still counts. Even if you can’t commute and exercise at the same time, why not make the most of your breaks. Use any combination of the points above to really make the most of the workday.

It even frees up more of your own time when you get home so that you can really relax. That’s one of the key components to a fully healthy lifestyle. It’s not for everyone, but if you can fit it in, it can be one of the most efficient ways to exercise that you can physically do.

Ultimately, keeping fit rarely fits in with a busy lifestyle, but with these desk job exercises, it is possible. Exercising does takes time and effort, and you have to have your heart and head in it. For the best chance at sticking with a new routine, it needs to be done practically and in a way that you can truly enjoy. Find what works best for you as an individual and take it from there. Your fitness is your own and no one else’s.

For a little more info, check out this link to the NHS


Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. Exercise.co.uk assumes no responsibility for personal injury or property damage sustained using our advice.

If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.