10 Fun and Effective Ways to Burn Calories at Your Desk

Sitting in the office all day can be dull and tiresome, believe me, I know. After a long day, many people feel too exhausted to go to the gym. We often get asked about office exercises and tips to burn a few calories while working or studying. Let’s dive into 10 practical tips you can start using right now to stay healthy at the office!

First, it’s easy to forget to stay hydrated when you’re in the zone. To avoid this, set multiple alarms on your phone as reminders to drink water. This will not only get you up and moving but also help keep you hydrated and functioning at your best.

With all the water breaks, you’ll likely need to visit the bathroom. To get your blood flowing and burn a few extra calories, take the long route to the restroom. You don’t have to exaggerate it by going to a bathroom several floors away, but take a longer path to your nearest one.

Swapping your office chair for a stability ball has become quite popular. Stability balls help improve your posture and balance, and you can even use them for core exercises during breaks. Another simple exercise while you’re working is glute squeezes. Just contract your glutes, hold for 5-10 seconds, release, and repeat.

Calf raises are another easy exercise. Press down on your feet for resistance and lift your heels off the ground while keeping your toes down, contracting your calves. The more pressure you apply, the more resistance you create.

To work on your inner thighs and hips, try adductor squeezes. Make two fists, place them between your knees, and squeeze your hips together against your fists. Hold for 5-10 seconds, then release and repeat. For the outer thighs, try hip abduction. Press against your outer knees while trying to open them, holding for 5-10 seconds, then release and repeat.

Arm circles are great for your shoulders. Extend your arms to your sides and make small circles in a forward direction for 30 seconds, rest, and then do another 30 seconds in the backward direction.

Under-the-desk leg extensions are excellent for your quads. Hold onto your chair or desk for balance, extend your leg, raise your foot and calf, and flex your quad. Hold the contraction for 5-10 seconds, release, and then repeat.

If you have some privacy, you can do bodyweight exercises like squats, pushups, and planks for a full-body workout. You can use your chair, stability ball, or even your desk for support and balance.

When it comes to office exercises, the only limit is your imagination. There are plenty of ways to stay active while working or studying. Always remember to stay active every day and try to do something that makes you break a sweat. This will put you well on your way to achieving your health goals!