Doing exercise at your desk is an easy way to get some movement in to your day (which should ideally start with a solid morning routine). Sitting at a desk is a big part of a lot of people’s jobs, but extended periods of sitting can be damaging to your health. It’s important to cultivate healthy habits during your workday but we know times are busy and, and you can’t always go for a lunch time walk or hit the gym. So we’ve put together a list of 8 quick and easy exercises, and the steps to complete them, that you can do during the workday from the comfort of your desk.

EXERCISE 1: Desk push-ups

1. Face the desk and position your hands on the edge of the desk just wider than shoulder width apart.
2. Press down as you would in a normal push-up by bending your arms until your chest is nearly touching the desk.
3. Press back up extending your arms straight to complete the movement.

EXERCISE 2: Desk plank

1. Position your forearms on the edge of your desk and move your feet backwards so your body is at a straight 45 degrees angle.
2. Hold your hands together and hold this position for 30 seconds to 1 minute depending on your strength level.

EXERCISE 3: Seated calf raises

1. Sit on your chair facing your desk, with a straight back and relaxed shoulders.
2. Make sure your feet are placed flat on the ground and facing forwards.
3. Slowly raise your heels so the weight of your legs rests completely on the balls of your feet.
4. Hold this position before lowering your heels and repeat.

EXERCISE 4: Tricep dips

1. Stand in front of the desk with your back facing it.
2. Bend your knees at a 90 degree angle and place your hands flat on the edge of the desk with your fingertips pointing towards your back and your arms our straight.
3. Bend your elbows and lower yourself until your upper arms are parallel to the floor.
4. Push yourself back up to the starting position with straight arms and repeat.

EXERCISE 5: Seated bicycles

1. Sit on your chair facing your desk, with a straight back and relaxed shoulders.
2. Place your hands behind your head.
3. Lift your left knee up while twisting your opposite elbow towards it.
4. Repeat on the right side.

EXERCISE 6: Oblique twists

1. Sit on a swivel chair facing your desk, with a straight back and relaxed shoulders.
2. Lift your feet up off the floor and place your hands flat on the edge of the desk.
3. Keeping your hands in place, spin yourself as far over to the left as possible, then repeat this movement to the right.
4. Repeat while keeping your legs up off the ground.

EXERCISE 7: Pistol squats

1. Sit on your chair facing your desk, with a straight back and relaxed shoulders.
2. Make sure your feet are placed flat on the ground and facing forwards.
3. Put your hands together and hold in your core before slowly standing up on your left foot while pointing your right foot out in front of you just off the floor.
4. Return to a seated position and repeated on the right side.

EXERCISE 8: Leg lifts

1. Sit on your chair facing your desk, with a straight back and relaxed shoulders.
2. Make sure your feet are placed flat on the ground and facing forwards.
3. Slowly raise one leg straight out in front of you until your hamstring comes off the seat. Aim four your leg to be parallel to the floor.
4. Hold this position for 20 seconds before lowering your leg and repeating on the other side.