10+ Simple Standing Desk Exercises to Keep You Energized

10+ Simple Standing Desk Exercises to Keep You Energized

written by

Sam Driver


If you’ve been feeling that mid-afternoon slump hit harder than usual lately, you’re not alone.

We’re here to talk about standing desk exercises, a simple but mighty solution to keep your energy levels soaring throughout the day.

These easy-to-follow moves not only help you combat fatigue but also contribute to your overall wellness.

Ready to swap the yawns for invigorating movement?

Let’s dive right in.

1. Desk-Side Dips

YouTube video

Who would’ve thought you could fit in a mini workout at your desk? Well, now you can with desk-side dips!

They target your arms and core, giving you a toned look and better posture.

Just place your hands on your desk, extend your legs out front, and lower your body down by bending your arms.

Do 10 reps, three times a day, and you’ll start feeling a difference.

Pro tip: Mix it up by adding a small pulse at the bottom of each dip to really engage those triceps.

Plus, desk-side dips are your secret weapon in prepping for beach season or rocking that sleeveless dress at the office party.

2. Sky Reachers

YouTube video

Who said you can’t reach for the stars while at work?

Sky Reachers are here to prove otherwise.

This standing exercise is as easy as standing straight and extending your arms overhead, reaching as high as you can.

Alternate between each arm for an added stretch.

This move is excellent for your spine, shoulder mobility, and it gets your blood flowing.

Say goodbye to sluggish afternoons with this simple pick-me-up.

3. Book Balancing

Ever considered using your heavy manuals as fitness tools? Try balancing them on your head while you stand or walk around your workspace.

It’s a fun and unexpected way to improve your posture.

Bonus points if you can make it to the coffee machine and back without any book-toppling mishaps!

And if you work in an office, why not have a friendly competition among coworkers; the one who balances the most books gets a free coffee.

Think of it as leveling up your poise and balance, not to mention the joy of turning an ordinary task into an adventure!

4. Desk Jog

Looking for an easy way to sneak in some cardio without leaving your workspace?

Try jogging on the spot next to your standing desk!

All you need to do is start marching, then gradually increase your speed to a light jog.

Aim for one to two minutes of desk jogging, then take a break and repeat a few times throughout your day.

This exercise not only enhances your cardiovascular health but also helps to keep your legs active and energized during those long hours at the desk.

Plus, it’s a superb way to keep your focus sharp for your next task.

5. The Invisible Chair

YouTube video

Pretend there’s an invisible chair behind you and sit down.

This is essentially a wall-less wall sit, and it’s a brilliant leg and core strengthening exercise.

Hold the position for 30 seconds and repeat throughout the day.

Before you know it, you’ll have more stamina for your standing desk routine.

Spice it up by playing your favorite power anthem in your earphones as you “sit” and let the motivation carry you through.

You can also challenge your work buddies to an invisible chair showdown every Friday — a battle for the company fitness crown!

6. The High-Five Challenge

Get ready to mix camaraderie with calorie-burning with the high-five challenge.

This exercise can be a welcome social break in your busy day, and it’s also a fantastic way to build team spirit.

Stand opposite a willing person, reach up, and alternate high fives.

Try to reach a bit higher each time, challenging both yourself and your buddy.

It’s not just about fun, though.

This exercise is excellent for your arm muscles and core, promoting stability and strength.

Plus, who can deny the psychological boost of a well-timed high five?

So, next time you see someone passing by, invite them for a quick high-five challenge and spread that positivity around!

7. The Silent Disco

Get ready to bring a dance party to your workspace with a silent disco.

No need for disco balls or loud music, just turn on your favorite upbeat tunes through your headphones and let your feet do the rest.

Dancing at your desk not only provides a great cardio workout, boosting your heart rate, but it also helps to reduce stress and increase productivity.

It’s also a fantastic way to break the monotony and introduce an element of fun into your workday.

As a bonus, your joy might be contagious enough to encourage your colleagues to join in.

So, unleash your inner dancer, and remember, the best kind of exercise is the one that makes you smile!

8. The Stair Master

Time to substitute the stuffy gym with your stairwell.

The stair master isn’t about complicated equipment or techniques; it’s about making the most of your surroundings.

Instead of taking the elevator, choose the stairs for a quick cardio workout that targets your leg muscles.

To enhance this exercise, try taking two steps at a time or increase your pace.

Don’t forget to maintain proper posture to maximize the benefits and avoid injury.

Not only does this burn calories, but it also enhances your cardiovascular health and can even help you feel more alert and focused.

Consider this exercise an investment in both your health and your workday efficiency.

9. The Shrug

YouTube video

The shrug may seem humble, but its benefits are noteworthy.

An ideal exercise to relieve that pesky tension built up from hours of staring at a computer screen, shoulder shrugs help relax your neck and shoulder muscles.

All you need to do is lift your shoulders towards your ears, hold for a few seconds, and then release.

Repeat this ten times whenever you’re feeling the strain.

For an extra stretch, try a slow rotation of your shoulders after each shrug.

Incorporating this easy move into your daily routine can promote better posture, reduce headaches associated with neck tension, and even help improve your mood by releasing stored stress.

10. The Imaginary Jump Rope

Miss the fun of skipping ropes from your childhood? Well, it’s time to bring it back, albeit without the actual rope.

Stand up, bounce on the balls of your feet, and rotate your wrists as if you were holding a jump rope.

This invisible rope jumping not only elevates your heart rate but also works on your coordination.

And the best part?

No tripping over the rope! Add this delightful and dynamic exercise to your standing desk routine and you’ll feel your energy levels soar.

11. The Workplace Trek

Sometimes, you don’t need to reinvent the wheel to get effective exercise.

The workplace trek is as simple as it sounds but carries significant benefits.

Stand up, stretch your legs, and take a leisurely stroll around your office.

Try to take a different route each time to keep it interesting. This brief trek will boost your circulation, reducing the risk of leg cramps and stiffness from prolonged sitting.

It’s also a great way to reset your mind, giving it a much-needed break from screen time.

You might be surprised at how such a small change can dramatically increase your focus and productivity upon return to your desk.

Unleash Your Energy with Standing Desk Exercises

We get it. That pesky fatigue can really throw a wrench in your productivity, can’t it?

But remember, you’ve got all the tools you need to fight it right at your standing desk.

These exercises are not just a quick pick-me-up, but they also help you stay active, focused, and energized.

You’re just a few simple moves away from transforming your workday experience.

So, lace up those metaphorical sneakers and give these exercises a go — because you’re ready to conquer your day with renewed gusto!

Photo of author
Sam is a family man who loves to write. When he’s not goofing around with his kids, he’s honing his skills to provide lasting value to anyone who cares to listen.

Related Posts

Digged this post? Here are a few more you may like...