Don’t let your day job compromise your health.

It can be hard enough trying to fit exercise into your day at the best of times, but when you’re working a desk job, it’s even harder to squeeze in fitness. Given the health risks that come with sitting at a desk all day, including heightening our risk of obesity and back pain, we’ve rounded up the best, easy exercises you can do at your desk, and have included a few tips to help get more movement into your workday.

The Neck Stretch

Reduce neck spasms and strains with this simple exercise. Touch your ear to your shoulder and hold it there for a few seconds. Repeat on the other side.

The Leg Lift

Sitting in your chair, raise on leg up until it is straight in front of you. Hold this for two seconds, then lift it as high as you can, and hold for another two seconds. Do this 15 times for each leg.

The Back Extension

Stand up behind your chair, and place your hands on your hips. Gently and slowly, stretch your spine by bending backward. Don’t over-extend.

The Chest Opener

This can be done sitting or standing. Simply stretch your arms back behind you as if you were trying to hold a pencil or pen between your shoulder blades.


  • Whenever possible and within reason, try to take the stairs.
  • If you need to pass on a message to a co-worker, go and speak to them in person rather than sending an email.
  • Make sure you’re sitting correctly to reduce the chance of back pain.
  • Ensure your computer screen is at the right height – the top third of the screen should be above eye level.


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