From an evolutionary perspective, humans were designed to move and research corroborates that there is nothing more unhealthy than being sedentary. But it is often hard to avoid inactivity if you work an 8-hour desk job. There are however easy exercises you can do right at a your desk to keep yourself moving, build strength and enhance your flexibility throughout your day. The benefits? Physical activity decreases the risk of cardiovascular disease, high blood pressure, type-2 diabetes, obesity,  anxiety, depression, cancer. So, put your excuses aside and get started! Try the following exercises right at your desk every day for a month and see how much better you feel. For video modules showing how to do each of these exercises check out the fitness navigation tab above. *Note that you should separate the sets so that you do the first in the morning, the second mid-day and the third in the late afternoon. Air Squats
  • Stand next to your chair with your feet a little wider than hips distance and straight
  • Bend your knees tracking them directly over your ankles as you lower your buttocks so that your thighs are parallel to the floor (lower less for a modified variation)
  • As you lower your buttocks raise your arms to shoulder height straight in front of you to counter balance the weight dropping behind you
  • Come back to your start position taking an extra squeeze of your gluteus muscles
  • Do 20 reps each set 3x per day
  Chaturanga Push-Ups 
  • Place your hands on your desk shoulder width apart
  • Walk your feet back until your body forms a diagonal plank position
  • Engage your abs
  • Bend your elbows to 90 degrees back along your ribs (not out to the side as this is not a tradition push-up)
  • Straighten your arms (without locking your elbows)
  • Continue with the next
  • Do 10-20 Reps 3x per day
  Moving Lunges 
  • Stand with your feet hips distance apart and straight
  • Place your hands on your hips
  • Step your right foot forward about 2.5 to 3 ft. bending both knees as you do so (distance will depend on your height and proportions and ultimately you want your front thigh to be parallel to the ground)
  • Hold this position and make sure you have your balance
  • Once you are steady, extend both legs until straight and then bend again
  • Do 10 reps on each side 3x per day
  Tricep Dips 
  • Stand with your back facing the desk
  • Walk forward a couple of steps
  • Place your hands on the desk, fingers dangling off the edge and facing your body (the base of your palm is on top of the desk)
  • Experiment with bending your arms and knees simultaneously as you will know you are at the correct distance when your elbows bend at a 90 degree angle over your wrist
  • When your distance is correct make sure to line your feet up evenly with one another and straight
  • Bend your elbows to 90 degrees and then extend them without locking your elbow joint
  • Do 10-20 reps 3x per day
  Hamstring Stretch
  • Standing facing your desk or chair with your feet hips distance and straight
  • Elevate your right leg onto the desk or chair (make sure your left hip is directly over your knee and knee over ankle)
  •  Check to see that you are standing tall, with a broad chest and that your shoulders are over your hips (not leaning back or rounding forward)
  • Begin to bend forward from your hip joint placing your hands on your thigh, shin or ankle
  • Hold for 1-minute
  • Switch Sides
  • Do 3x per day