What exercises can you do at your desk?

If you work from home or in an office, you likely don’t have a choice but to be at your desk for most of your workday.  Luckily, there are ways to stay active even at the computer.  

Aerobic exercises

• Walking: Walking is a great aerobic exercise, and fortunately, with the recent uptick in the number of people working from home, there are many options for walking pads that you can use under the desk or anywhere else.  An additional piece of equipment you’ll need is an adjustable desk that you can raise whenever you want to walk. To take your walking workout to the next level, add wearable weights.

• Under-desk Elliptical: Cubii seated ellipticals allow you to stay active as you work.  Besides a good pair of shoes you likely already have, no additional equipment is needed. Simply place the portable elliptical under your desk or your favorite place to work, and begin pedaling! The adjustable resistance levels offer you a more customized Cubii workout experience and the whisper-quiet design is perfect for video and phone calls. If you're looking for more of a guided experience, download the Cubii mobile app to try a free Studio+ workout class or a bite-sized Cubii Wellness Journii challenge.

Strength training

You can do resistance and strength training in your chair or standing - both with weights and without. 

With weights: 

• Seated shoulder presses: Sit forward on your chair, hold your weights in each hand, and position your arms at a 90-degree angle like a goal post.  Push the weights over your head, then return your arms to the original position.  Do sets of 10. 
• Biceps curls: Either sitting or standing, hold your weights by your side with your palms facing forward.  Bending your arms, bring the weights up until they almost touch your upper bicep/shoulder, then return them to the starting position.  Do a set of 10. 
• Bent over rows: Holding weights in both hands with palms facing toward your body, bend your knees slightly, and hinge forward. Start by letting your hand dangle toward the ground, then pull the weights toward your body, keeping your arms hinged to your sides. Weight will come up toward your hip and return to the starting position. Do sets of 10. 

Without weights: 

• Leg raises:  In a seated position, lift both legs to a fully extended position where your legs are parallel to the ground.  Return them down to the ground and repeat for ten counts. 
• Invisible chair sits: Use a chair stop to ensure your chair won’t roll away, then move as if you will sit in your chair; however, hover just above it before standing up again.  Do sets of 10.
• Desk push-ups: Ensure your desk is secure and won’t move before you begin.  Then place your hands along the edge of your desk and walk your feet behind you until your body is at a 45-degree angle. Next, lower your body until your chest almost touches the desk (or as far down as you can), then return to the starting position.  Do sets of 10. 
• Wall sits: Stand against a wall and lower yourself as if you’re going to sit in a chair by bending your knees and pushing your butt back.  Once your upper legs and butt are parallel to the ground, stand up and repeat. You can hold a sitting position for 10 to 30 seconds or a ten count of the whole movement.

Stretching

• Forward bends: From a standing position, bend forward at the waist running your hands along the front of your legs as far as you can.  Hold this position for 20 to 30 seconds, then return to standing. 
• Upper body stretch: In a seated position, raise your arms above your head and clasp your hands together.  Turn your hands over so the palms face the ceiling, and push up as if you’re trying to lift something above your head.  Hold this position for 10 to 30 seconds.  
• Shoulder and chest stretch: Putting your hands behind your back (lower back), clasp your hands together, and lift your hands until you feel the stretch in the front of your shoulders and upper chest.  Hold this position for 10 to 30 seconds. 
• Neck stretches: In a seated position with your shoulders relaxed, bend your neck so that your right ear comes down toward your shoulder.  Hold that for 10 to 30 seconds, then do the same on the left side. Once you’ve returned your head to a neutral position, bring your chin to your chest, also holding it for 10 to 30 seconds.  Then, push your head back as you look up at the ceiling.

Tips on getting started with your desk exercises

• Start slow and build up from your current activity level to avoid injury 
• Make sure you have proper clothing and shoes so that you don’t end up with skin irritation
• Be sure to stay hydrated while exercising 
• Make sure you have a clear space to do your exercises, whether using a walking pad, the Cubii seated elliptical or weights