8 Best Office Exercises to Stay Active When Sitting All Day

Let’s be honest, no one goes into their 9-to-5 hoping for back pain, stiff legs, or the kind of slouched posture that makes you feel like a question mark by the end of the day. But somehow, between back-to-back meetings and endless emails, we all end up sitting for what feels like an eternity.

A few minutes of movement every hour can transform your workday and your body. And trust us, it doesn’t take much—no gym membership or special equipment required. Just a desk, a chair, and a little commitment to your health. So, if you’ve ever found yourself asking, “Can I really exercise while sitting at my desk?”—the answer is yes, you can, and it’s easier than you think.

Here are 8 effective exercises that’ll help you stay active without ever leaving your workspace.

1. Scapular retraction.

Sit up straight with your shoulders relaxed. Slowly pull your shoulder blades back and down, as if trying to squeeze them together. Hold the position for a moment, then slowly release.

This exercise strengthens the muscles around the scapulae, improving posture and reducing upper back stiffness. It helps counteract the effects of sitting for long periods by engaging and strengthening the muscles that support your spine.