5 tools to make desk exercises more effective, according to a personal trainer

It’s hard to escape the inevitable stiffness and low energy that accompany long, sedentary workdays. Research indicates that about 70% to 85% of work hours are spent inactive, and sedentary activity is associated with a wide range of negative health outcomes like cardiovascular disease, diabetes, deep vein thrombosis and back pain. Staying active during the day may be challenging, but proactively planning a desk exercise routine can help you avoid these risks and improve your health. Building a desk-side gym is one convenient, effective way to make it easier to fit in a little exercise without having to leave your workspace.

And that’s just it: You don’t have to engage in a 30-minute sweat-fest to make a difference. John Lindala, a performance enhancement and injury prevention expert, says that just “getting the blood flowing stimulates your metabolism and gives you a good hormone boost.” Movement increases blood circulation, helps remove waste buildup in muscles, reduces fatigue and engages your muscles. Research indicates that adding exercise to your workday can increase total energy expenditure without affecting attention. In fact, adding movement breaks can even boost work productivity and concentration.

While strategies like sit-stand desks may help reduce sitting time, evidence indicates you’ll need to get a bit more active to combat health risks. As a personal trainer myself, I swear by my walking pad as a way to log a few extra miles throughout the day while combatting dormant butt syndrome. And it’s not just walking pads that make a difference. Developing a simple desk-side gym gives you easy access to exercise equipment and helps keep regular movement top of mind. Ultimately, it also gives you the ability to make desk exercises more challenging and effective.

In addition to using my own experience and expertise, I reached out to an exercise scientist, an ergonomist and a lifestyle medicine coach to get their tips on working out desk-side, including the best equipment and exercises to choose and why they work.

1. Invest in a walking pad

Including a walking pad in your workstation setup can skyrocket your step count and increase blood circulation, which fights fatigue, says certified ergonomist Lisa Orr. Using an under-desk walking pad can increase your total energy expenditure and may improve body weight, body fat, waist circumference and cholesterol, according to a small one-year prospective trial of treadmill desk use.

That said, some people aren’t keen on walking while they work. “If you find it hard to multitask or if it detracts from your job performance, it’s an absolute no-go,” says Lindala; however, you can still use these low-profile walking machines during work breaks to help increase your daily activity. “More movement is better than no movement,” he adds.

Orr also warns it’s crucial to be aware of your posture and ensure your setup doesn’t strain your back or neck as you reach forward while you work.

Desk-friendly moves

• Steady-state walk: The best workout a walking pad offers is right there in its name: a walk. Walking is fantastic for your cardiovascular health and increases your calorie burn while boosting energy, focus and productivity. It can even improve your cardio-metabolic health over time.

• Movement break bursts: Short, higher-intensity intervals during breaks are another great way to use your walking pad. Melyssa Allen, a lifestyle medicine coach and fitness specialist, says these workouts provide a quick energy boost and mental refresh to help you get through the more sluggish parts of your day.

Need more ideas? Try these 5-minute “exercise snacks” to get your blood flowing during your work day.

UREVO

The Urevo Strol 2S walking pad actually topped our list of best walking pads due to its flexibility for a range of walking routines. It’s a high-quality option that can be used under your desk for walking up to 4 miles per hour (ideal for those steady-state walks as you work), or you can lift its handlebars and use it for jogging workouts up to 7.6 miles per hour. This walking pad also has an auto-incline that adjusts up to 9%, and the shock absorption system is better than most of the other walking pads we tested. 

With the handlebar folded down, you can easily control the speed and incline of the pad with the included remote. “I really like using this product,” said our tester. “It was a great experience using it in my living room and watching a show on TV. I liked how easy it was to unbox and put together and how easy it is to adjust the speed and the incline either on the treadmill or using the remote control.”

2. Keep resistance bands at-the-ready

Resistance bands are Lindala’s top choice for working your muscles desk-side. “With a sturdy wall and a couple of minutes, you can be pouring sweat and feeling an excellent burn,” he says.

Bands are an ideal tool for a workspace gym. They’re compact, versatile and quiet and have adjustable resistance. They also add a strength component that is often missing from workday activities. A research review published in BMC Public Health found that incorporating strength exercises fights fatigue and improves stamina while increasing overall well-being, which can boost your productivity.

Desk-Friendly Moves

• Seated row: Seated rows are ideal for increasing your upper back strength — your rhomboids and lats — which improves posture and counteracts “desk slump,” according to Lindala.

• Chest opener stretch: You can use a resistance band to open tight chest muscles, “which is where a lot of us might feel some tension as we’re sitting hunched over our desks with that poor posture,” says Allen.

• Banded squat + side leg lift: Banded squats help activate your glutes, which is crucial for desk workers, according to Lindala. “Glutes are designed to keep us upright, and putting them in a chair all day negatively impacts their performance — as much as you can, [you need to] get out of the chair and get your glutes involved,” he says. You’ll need a mini loop band for this exercise.

• Wall sit + band pull-apart: Use a free section of the wall and a band to build quad endurance, core stability and upper back strength.
  Lindala says to sit against the wall (knees bent to 90 degrees), hold the band in your hands with your arms straight out in front of your chest, then pull the band apart as you reach your arms back to touch the wall. Keep your abs engaged as you press your back into the wall. Hold here for a count, then return your arms to the starting position. Repeat four or five times.

Need more guidance? Try this 5-move resistance band workout that hits all your major muscle groups.

Amazon

These bands come in six color-coded resistance options made with 15 layers of latex for impressive durability and elasticity. The set covers resistance levels from 2 lbs. to 150 lbs., making them appropriate for progressive overload across upper- and lower-body exercises. The shorter 32″ length provides tension earlier in the movement, so you don’t waste time dealing with slack. These bands are ideal for individuals under 5’10” — if you’re taller, consider Serious Steel’s 41″ Resistance Band, which offers the same benefits and is also suitable for pull-ups and barbell exercises.

3. Don’t overlook massage tools

Desk jobs might be inactive, but they’re still hard on your muscles and tissues. Allen recommends taking breaks to address tightness in areas like the hamstrings and the chest, and massage tools like foam rollers, balls and sticks are a great way to target that tension directly. You can also try a massage gun or back massager if you want to target specific muscle groups while you work.

Foam rollers can relieve tension better than static stretching, so keeping a smaller, ridged one for self-massage sitting at your desk can help you loosen up when you’re feeling tight. Allen suggests taking breaks to stretch, move and release tension, combining these breaks with deep breathing for a mental boost. “Deep breathing helps get some fresh oxygen into our lungs and helps to clear out some brain fog, and paired with movement, it’s going to get our blood flowing a bit better as well,” she says.

Desk-Friendly Moves

• Figure-4 glute roll: This move targets the glutes and deep hip rotators that stiffen with long sitting and can limit hip mechanics and is an easy entry point for easing hip tension and improving comfort. Sit on a foam roller, cross one ankle over the opposite knee, and lean slightly toward that side while making small, controlled rolls. Move slowly, breathe, and spend 30-60 seconds per side.

• Under-foot roll: Using a ball under your desk can give you some much needed plantar fascia release to ease foot pain or tension, particularly if you’ve been standing or walking while you work. It also feels great, so it’s a nice boost even if you don’t have tense feet from walking while you work.

• Upper back & shoulder release: Use a foam roller to release knots in your neck, traps and upper back and relieve shoulder tension from using a computer. These muscles are key areas to target for better posture, according to Lindala. If lying on the floor next to your desk is a no-go, you can brace against a wall instead.

Hips feeling particularly achy? Try these 3 foam roller exercises designed to loosen your hips.

Trigger Point Performance

This popular 13-inch roller has a firm, textured surface with varying ridges designed for deep, compression-like massage. Since it’s more compact than full-length rollers, it’s easier to maneuver and target specific muscle groups that often end up tight from long stints of sitting. Use it against a wall or on the floor during a break to relieve tension during your day.

4. Add some low-key weights

Stashing a few low-key weights in your desk-side gym area is a practical and effective way to make sure you get in the minimum two days of strength training per week recommended by the Centers for Disease Control and Prevention (CDC). Weights can add resistance to common desk exercises, like squats, and help you get a better workout. “Light weights provide an extra boost to movements to create a better burn,” Lindala says. Research shows that using weights as part of workplace activity interventions can increase well-being, combat fatigue and improve stamina.

Desk-Friendly Moves

• 5-move dumbbell workout for your arms: You can do a seated upper body workout using light weights in just a few minutes. Try bicep curls, shoulder presses, lateral raises and overhead triceps extensions.

• 5-move dumbbell workout for your legs: Take a 10-minute work break to engage your lower body with this simple routine.

• 5-move dumbbell workout for your chest and back: Open up tight chest muscles and counteract the effects of poor posture and slouching with this workout that hits your chest and back.

BetterMe

This 32.5-inch bar is a great desk-side gym tool for adding resistance to your workouts. It has an ergonomic, sweat-resistant silicone grip and a compact size, so it’s easy to store and suitable for a wide range of exercises like lunges, presses and squats in smaller spaces. Plus, it doesn’t scream “weights!” like more traditional dumbbells or barbells, so it’s a little easier to integrate into office decor. 

BetterMe

If you want to add controlled resistance to Pilates movements or strength training, this compact, loop-shaped weight with a soft-touch ergonomic grip is comfortable and super versatile. It comes in 5-, 8- or 10-pound versions and can also stand in as a dumbbell or even a kettlebell, depending on how it’s used. 

5. Build core strength with a stability ball

Stability balls were all the rage in office settings when manufacturers promoted them as better for you than a standard chair, claiming they increased calorie burn and core engagement. But, according to Orr, stability balls are generally not recommended as chair replacements. Research has also since indicated that it’s better to use your ball for dedicated exercise rather than sit on it, since the energy increase is slight and you could end up with poor posture and sore muscles. “The exercise ball offers very little support,” Orr says, which can lead to increased muscle strain from balancing without back support.

Instead, use your ball for desk exercises. They’re a great tool for quick movement breaks to engage core muscles, improve balance and stretch out any tight areas.

Desk-Friendly Moves

• Seated pelvic tilts: Your hips and lower back can get pretty stiff from sitting at a desk for hours on end. Loosening them up with seated pelvic tilts on a stability ball can improve core awareness and provide gentle low-back mobility.

• Hamstring stretch: Allen and Lindala both recommend taking time to stretch tight hamstrings during the day. You can use your stability ball to loosen them up and to strengthen them, thwarting weakness that can occur from being inactive all day.

Bosu

This U.S.-made balance ball is built for intense workouts. The sturdy, supportive surface remains fully inflated and stays cool to the touch during use. Despite the smooth skin, subtle texture at the top helps with grip even during sweaty sessions. Designed by personal trainers, it inflates easily with the included hand pump and is burst-resistant up to 1,000 lbs.

FAQs

How often should you do desk exercises?

Aim for short movement breaks spread throughout your workday. Since research shows about 70% to 85% of work hours are spent inactive, taking regular breaks to move helps combat the negative health effects of prolonged sitting. Brief bursts of activity, whether using a walking pad, doing some resistance band work, or stretching, provide an energy boost and mental refresh that can help you power through sluggish parts of your day.

Can desk exercises help with focus?

Yes. Research shows that adding exercise to your workday can increase total energy expenditure without negatively affecting attention. Movement breaks have also been linked to improved work productivity and concentration. Getting the blood flowing stimulates your metabolism and provides a hormone boost, according to performance enhancement expert John Lindala.

Do under desk bicycles or ellipticals work?

Under desk bikes and ellipticals are effective for increasing movement, improving circulation and burning extra calories while you sit. You can expect to burn around 128 to 150 calories per hour depending on the device and your intensity. Both provide low-impact cardio that helps reduce sedentary time and strengthen lower body muscles. That said, they’re designed to increase daily movement rather than replace higher-intensity workouts, so pairing them with regular strength training is still a good idea for overall fitness.

Meet the experts

• John Lindala, MS, a performance enhancement and injury prevention expert

• Lisa Orr, CPE, certified ergonomist

• Melyssa Allen, double-board-certified lifestyle medicine coach and size-inclusive fitness specialist

Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.