Let’s face it—office life isn’t doing our bodies any favors. Long hours of sitting, back-to-back meetings, and barely enough time for lunch can leave us stiff, tired, and feeling far from healthy. And if you’re living with obesity, this sedentary routine can feel even more draining.
But here’s the good news: you don’t need a gym or a full hour to sneak movement into your workday.
With just 5–10 minutes at your desk, you can loosen tight muscles, get your blood flowing, boost your mood, and even burn a few extra calories.
Whether you’re working from home or in a cubicle, these desk-friendly routines are designed with real bodies and real limitations in mind—no judgment, no fancy moves. Let’s get moving!
Why Desk Movement Matters—Especially for Larger Bodies
Sitting for long periods slows down your circulation, tightens your hips and back, and reduces calorie burn. Over time, it can also raise your risk for heart disease, diabetes, and joint pain. For people with obesity, these effects can be even more pronounced.
But even brief activity “snacks”—short bursts of movement—can reverse some of these effects. According to the World Health Organization, just a few minutes of physical activity every hour can reduce the risks of prolonged sitting and improve long-term health.
The 5–10 Minute Desk Routine: No Equipment Needed
Do this once in the morning, once in the afternoon—or whenever your body feels stiff.
1. Seated Marching (1–2 minutes)
Sit tall at the edge of your chair and gently lift one knee at a time, like you’re marching. Swing your arms if possible.
Why it helps: Gets your heart rate up and wakes up your legs.
2. Arm Circles and Shoulder Rolls (1 minute)
Extend arms out to the side, make slow circles forward for 30 seconds, then backward. Follow with 10 slow shoulder rolls forward and back.
Why it helps: Releases upper body tension and improves posture.
3. Seated Side Bends (1 minute)
Place your right hand behind your head and reach your left arm up and over to the right. Return and switch sides. Repeat slowly.
Why it helps: Stretches your sides, spine, and core.
4. Chair Squats (1–2 minutes)
Stand up from your chair and sit back down slowly without using your hands. Do this 10–15 times or as many as you can comfortably.
Modification: Hold onto your desk for support if needed.
Why it helps: Builds lower-body strength and improves mobility.
5. Toe Taps or Heel Raises (1 minute)
While seated or standing, tap your toes rapidly or lift your heels off the ground. Alternate for 30 seconds each.
Why it helps: Boosts blood circulation in your legs and calves.
Bonus: Wall Push-Ups or Desk Push-Ups (1–2 minutes)
Stand an arm’s length from the wall or your desk, place your hands flat, and do slow push-ups. Aim for 10–15 reps.
Why it helps: Strengthens arms, chest, and shoulders without putting pressure on your joints.
Tips to Build the Habit
- Set a timer every hour or two as a reminder to stretch or move.
- Pair movement with tasks, like doing toe taps during phone calls or stretches after emails.
- Keep a sticky note on your monitor with a mini routine list as a visual nudge.
- Get coworkers involved if possible—start a “3 p.m. stretch break” team habit!
You Don’t Have to Do It All
Some days, you’ll only get in 3 minutes. Other days, you might do 10. It all counts.
The goal isn’t to work out at your desk—it’s to keep your body from locking up. Movement boosts your energy, reduces tension, and reminds you that your body deserves care even in the middle of a busy workday.
You don’t need to be perfect—you just need to move. One stretch at a time.
Looking for more ways to stay active at work? Let me know—I can help you design a personalized desk-friendly routine based on your space, schedule, and comfort level.
