Woman exercising at work

Keep Your NY’s Resolution with 4 Easy Desk Exercises

by Erin Giblon, on January 14, 2020
It’s that time of year again, and you are probably already trying to figure out how to stay on top of your New Year’s Resolutions. It can be tricky to stick with a resolution to exercise more. Don’t sweat it (pun completely intended) and take a look at these four quick and easy desk exercises – or deskercises – you can do to help keep you on the right track – after stretching of course!


Water Bottle Curls
Your reusable water bottle just got another use. Just like for curls you’d do in the gym, hold your elbow at a 90-degree angle, and lift the bottle up towards your shoulder by bending your elbow. Try to do 10 with each arm! The flexibility of how much you fill the water bottle and how many sets you do makes this an easy exercise to fit in anytime - just make sure the lid is screwed on tight.


Arm Circles
We admit doing this at your desk might look a little silly, but unleashing your inner helicopter will help relieve stress, while providing a nice arm workout. Hold your arms out to your side, with your palms out. Then, make small circles with your hands first going forward, then going backward. We recommend 30 circles, 15 with each direction, but feel free to scale this exercise up or down as your endurance increases!


Modified Ab Crunches
As dreaded as crunches are, they can really help to keep your heart rate up without having to leave your office space. Sit up straight, keeping your legs bent at the knee and your feet flat on the ground. Lift your knees towards your chest as far as you comfortably can, and then lower them back down. Try to do 10 crunches to feel the burn and hold the sides of the chair for added support! If needed, you could even lift one leg at a time.


Squats are a great compound movement you can use to work multiple muscle groups at once. Stand with your feet shoulders’ width apart and place your arms straight out in front of you to help keep your balance during the deskercise. Lower yourself down, like you are sitting down in a chair that isn’t there, until your thighs are parallel with the floor. Take the movement as deep as your mobility comfortably allows. Then, push yourself back up using your heels. Start with 10, taking a few seconds in between each squat, and increase the number as you get better!

Bonus Round
These aren’t exactly at your desk, but we can’t stress taking walking breaks or using the stairs enough. Taking the stairs can help get you closer to your recommended 30 minutes of daily activity. If you turn it into a habit, soon you won’t even notice. Get your whole team involved by turning those quick huddles into standing meetings. On a busy day when you can’t find time to leave your desk, try standing when you are on the phone, or get a hands-free headset so you can pace the length of your office while you talk.

Health might be a big topic this time of year, but it is something to keep in mind all year long, for both you and your employees. Consider partnering with a local gym to build a company wellness plan your entire business can benefit from in addition to these deskercises.

Remember, this article is general HR information and you should consult with your medical professional prior to starting an exercise regimen.

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Erin Giblon

Erin Giblon is a Risk Consultant for our Risk Management and Safety department at LandrumHR. Erin is also an officer in the U.S. Coast Guard Reserves stationed currently in Gulfport, Mississippi. Her favorite things to do are to run, lift weights, gardening, and camping. She is happily married with three beautiful children.

View more blogs by Erin Giblon