Health library

Jan. 8, 2026—By now you've likely heard that finding opportunities to be active throughout your day can help your health, while prolonged sitting may harm it. But if you spend long hours at a desk or other seated workspace, how can you avoid staying sedentary for a good chunk of your day?

Don't worry. You don't have to wait until the workday is done to get in some movement. Try these workplace-friendly exercises and stretches you can do at your desk or nearby anytime you have a break or a free moment. They're courtesy of the Arthritis Foundation, the American Cancer Society and other experts. And you can try them in addition to your planned exercise sessions.

March in place in your seat. Sit at the edge of your seat with your feet flat on the floor. Start marching by lifting one knee while raising the opposite arm. Raise each knee as high as you comfortably can.

Do some desk squats. Stand a few feet from your desk, feet shoulder-width apart. Lower your body as if you were sitting in a chair. Go as low as you want, then push through your legs to stand back up.

Boost your biceps. Strengthen your upper arms using a 1- to 2-pound hand weight. (Pro tip: stash it in a desk drawer when not in use.) With your elbows close to your side, slowly bend the arm holding the weight toward your chest. The lift should take about three seconds. Hold for one second, and then slowly take about three seconds to lower the weight. Do a few reps, and then repeat with the opposite arm.

Do some desk pushups. If you have a sturdy desk that won't budge easily, you can use it for pushups. Place both hands on your desk, shoulder-width apart. Then take several steps back so that you are leaning forward toward the desk. Bend your elbows and do some pushups.

Shrug it off. While seated, breathe in as you move your shoulders up toward your ears. Drop them while exhaling.

Just breathe. Take a few moments to breathe deeply. This last desk exercise isn't exactly physical activity, but it's a great way to reduce stress. After all, your mental and physical health go hand-in-hand.

Mini workouts

Want to fit in even more movement? If you can spare 10 minutes here and there, you can engage in good-for-you mini workouts that count toward your weekly activity goal. Check out these tips for fitting 10-minute exercise breaks into your week.

Sources

• American Cancer Society. "Exercising at Your Desk or at Home." https://www.cancer.org/cancer/risk-prevention/diet-physical-activity/get-active/desk-and-home-exercise.html.
• American Council on Exercise. "Gentle Yoga for Persistent Neck and Shoulder Pain: What to Teach and Why." https://www.acefitness.org/continuing-education/certified/december-2025/9022/gentle-yoga-for-persistent-neck-and-shoulder-pain-what-to-teach-and-why.
• American Council on Exercise. "Movement Snacks and Habit Stacks: Strategies for Overcoming Sedentary Lifestyles." https://www.acefitness.org/continuing-education/certified/january-2024/8535/movement-snacks-and-habit-stacks-strategies-for-overcoming-sedentary-lifestyles.
• American Council on Exercise. "Study: Combat Prolonged Sitting With the Pomodoro Technique." https://www.acefitness.org/continuing-education/certified/may-2023/8324/study-combat-prolonged-sitting-with-the-pomodoro-technique/.
• American Dental Association. "Ergonomic Stretches." https://www.ada.org/-/media/project/ada-organization/ada/ada-org/files/resources/practice/health-and-wellness/ada_ergo_stretches.pdf.
• American Heart Association. "Strength and Balance Exercises." https://www.heart.org/en/health-topics/cardiac-rehab/getting-physically-active/strength-and-balance-exercises.
• American Migraine Foundation. "Relaxation and Paced Breathing Exercises for Migraine." https://americanmigrainefoundation.org/resource-library/breathing-exercises-for-migraine/.
• Arthritis Foundation. "Exercise at Your Desk." https://www.arthritis.org/partnership/atwork/at-work-physical-activity/exercise-at-your-desk.