ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Exercise at Desk - How to Keep Fit While You Work

Updated on March 16, 2011

Options for Desk Exercise

Keeping fit while spending hours at a desk can be a challenge. But it doesn't have to be.

You can do exercise at desk in a variety of ways, from basic stretches and exercises that need no equipment, to simple under-desk equipment such as mini steppers or bike pedalers, to larger and more expensive options such as an exercise desk/bike combo. The choice is yours.

FitDesk Exercise Desk Bike


Simple Under-Desk Exercises

The easiest, cheapest way to do desk exercise is to simply learn a few techniques to stretch and strengthen your muscles while you're sitting. Here are few to get you started. You can also buy books that offer a greater selection of desk exercises so you'll have a variety of exercises to prevent boredom.

- Grasp the arms of your chair with both hands and slowly lift yourself off the chair. Lower yourself back down, stopping just short of the seat, and hold for two seconds. Repeat this move 10-15 times.

- Hold an object such as a water bottle in your hands at chest level. Keep your knees and hips facing forward and gently twist as far left as you comfortably can. Then twist back to the center and repeat 10 times on that side. Then switch and twist to the other side 10 times.

- While seated in your chair, lift one leg and extend it out straight. Hold it out straight for two seconds, and then lower your leg until your foot is not quite touching the floor. Hold for three more seconds. Repeat this exercise 15 times and then switch legs.

- Sit up straight in your chair and move your shoulders, trying to touch your shoulder blades together. Hold for two seconds, relax and repeat several times.

- With one hand on each side, hold on to the seat of your desk chair and extend both of your legs until they are parallel to the floor. Point and flex your toes five times, then lower your legs. Repeat 10-15 times

Mini Under-Desk Exercise Equipment

SurfShelf Turns Any Treadmill into an Exercise Desk

Desk Exercise Equipment

If you're tired of doing the basic exercise at desk and want to try something a little more strenuous or aerobic, there are a variety of ways to keep fit while working. The most affordable options are under-desk exercise machines, such as mini steppers, mini elliptical machines and mini bikes. You can pick up any of these exercise machines for less than $100 and they fit easily under your desk, so you can pedal or step without ever leaving your chair or disturbing your coworkers.

More advanced options include items such as the Sit to Walkstation, which has a treadmill built in to a computer desk. But unless your employer is going to fork out the $4500 fee for this desk and allow you to put it in the office, this option is out of reach for most people.

Most affordable options that your employer might allow or which you can use at home include the $40 SurfShelf, a device that lets you attach your laptop to a treadmill or other exercise machines, or the FitDesk, a $200 exercise bike/desk that has a shelf for your laptop.

Which one is best for you will depend on your budget, your available space and the type of exercise you prefer. But any of them will help you exercise at your desk!

Exercise at Your Desk Video

Do You Exercise at Desk?

    0 of 8192 characters used
    Post Comment

    • vocalcoach profile image

      Audrey Hunt 

      6 years ago from Idyllwild Ca.

      These desk exercises are so helpful. I like the first excise the best. I could only do 6 :) But I will work up to 10 then 12, 15,17 etc. Thanks so much.


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)