Fitness Blog

Get Active At Your Desk Job

People in desk jobs are at the highest risk of any career person of being too sedentary. After the over indulgence of Christmas, heading back to 5 days per week at your desk can be hell for any hope of weight loss goals or new fitness plans. However, we have come up with some top tips to keep you active, even at your desk job. Follow our plans and tips and you'll be burning those calories and building that muscle density in no time. Why not get your colleagues to join in with you?

Wall Push Ups

Stand away from the wall, with your palms placed on the wall. Wall press ups can help to tone your shoulders and core. If you find this too easy, increase to desk press ups and give yourself an extra challenge.

Tricep Dips

Place your hands on the arms of your chair and lift yourself from a sitting position. To increase the intensity, use the chair itself and use your triceps to lift lower your body weight below and above chair height.

Chair Squats

Place one foot onto your chair and the other leg, squat. Complete a minimum of 10 repetitions every hour to keep your metabolism high. Working large muscle groups is a great way to keep burning fat.


You could use an office chair (without wheels), or the staircase if more suitable. Step up onto the chair, or 2 steps on the staircase, and back down. Alternate sides and for more impact, you can raise the lifted knee to chest height.


Hold yourself, using your arms, above your seat, by placing your arms on your armrest and lifting. Keep your knees lifted too.  Another option is a wall sit, where you place your back against the wall and bend your knees to a 90 degree angle. Hold in this position for 1 minute if you can. You could always hold a competition, and the loser has to buy the next round of tea!

These tips are fun ways to keep active during your desk time. By involving colleagues and team mates, you are less likely to feel self conscious and more likely to stick to the workout. In addition to this, try to adopt healthy lifestyle habits during your working day. Take the stairs, instead of the lift, take an outside break every 90 minutes or so, go for a walk on your lunch break, drink plenty of water or herbal tea and avoid extensive periods of static. If you are stuck on a long call, try standing, or arrange walking calls or meetings. The smallest of changes, can make the biggest differences when adopted on a daily basis.

Ultimately, you may feel a little silly doing some of the above, but the reality is, by looking after your health during your working day, you are improving your way of life, your physical fitness, and more than likely, increasing your life expectancy. So, get moving.

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