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Stay Fit and Healthy with Desk Exercises for the Office

Exercising can be beneficial for your overall health, but it can be difficult to fit into a sedentary lifestyle. Desk exercises are the perfect solution for those who work in an office and find it difficult to stay active throughout the day. These office-friendly exercises, which require no equipment beyond bodyweight and sometimes a chair or desk, are simple and effective, offering a range of physical and mental benefits.

Functional training is a great way to stay fit, and can be done with just a few pieces of equipment — like dumbbells, kettlebells, or resistance bands — or with just your body weight.[0] You can even complete a full-body workout with just five functional exercises, while also building stronger bones and muscles, and burning calories.[0]

Desk exercises can be divided into two main categories: those that are done while sitting and those that are done while standing. While seated, you can try exercises like chair dips or sit to stand, which both help to strengthen your lower body and core. Standing exercises, on the other hand, can include movements such as lateral lunges, single-leg deadlifts, and desk planks. All of these exercises can help to improve your posture, build strength, and increase your mobility.[0]

If you want to take it up a notch, you can also add a few higher intensity exercises like burpees or punches. Burpees are a great full-body workout that targets your quadriceps, hamstrings, gluteal muscles, and core. Punches also work your upper body and core, while also improving coordination and balance.

Desk exercises are a great way to break up long periods of sitting, and can help to keep your body fit and healthy. Whether you’re looking to build strength or just want to stay active throughout the day, there’s an exercise to suit everyone.

0. “What is functional training?” Tom’s Guide, 27 Feb. 2023,

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