{"id":50837,"date":"2023-05-02T13:58:40","date_gmt":"2023-05-02T13:58:40","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=50837"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"standing-desk-workouts","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/standing-desk-workouts\/","title":{"rendered":"Standing Desk Workouts: 10 Exercises For When You\u2019re Stuck At Work"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/standing-desk-workouts\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/standing-desk-workouts\/#What_Exercises_To_Do_While_Standing_At_A_Desk\" >What Exercises To Do While Standing At A Desk<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/standing-desk-workouts\/#1_Walking_On_The_Spot_Full_Body_Exercise\" >1. Walking On The Spot (Full Body Exercise)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/standing-desk-workouts\/#2_Wall_Squats_Target_Muscles_%E2%80%93_Glutes_Legs_Core\" >2. Wall Squats (Target Muscles &#8211; Glutes, Legs &amp; Core)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/standing-desk-workouts\/#3_Heel_Raises_Target_Muscles_%E2%80%93_Calves_Lower_Legs\" >3. Heel Raises (Target Muscles &#8211; Calves &amp; Lower Legs)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/standing-desk-workouts\/#4_Calf_Raises_Target_Muscles_%E2%80%93_Calves_Lower_Legs\" >4. Calf Raises (Target Muscles &#8211; Calves &amp; Lower Legs)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/standing-desk-workouts\/#5_Glute_Squeezes_Target_Muscles_%E2%80%93_Glutes_Core\" >5. Glute Squeezes (Target Muscles &#8211; Glutes &amp; Core)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/standing-desk-workouts\/#6_Ankle_Rotations_Target_Muscles_%E2%80%93_Ankles_Lower_Legs\" >6. Ankle Rotations (Target Muscles &#8211; Ankles &amp; Lower Legs)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/standing-desk-workouts\/#7_Arm_Circles_And_Stretches_Target_Muscles_%E2%80%93_Shoulders_Arms\" >7. Arm Circles And Stretches (Target Muscles &#8211; Shoulders &amp; Arms)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/standing-desk-workouts\/#8_Shoulder_Rotations_And_Shrugs_Target_Muscles_%E2%80%93_Shoulders_Upper_Back\" >8. Shoulder Rotations And Shrugs (Target Muscles \u2013 Shoulders &amp; Upper Back)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/standing-desk-workouts\/#9_Wall-Assisted_Push-Ups_Target_Muscles_%E2%80%93_Arms_Chest_Core\" >9. Wall-Assisted Push-Ups (Target Muscles &#8211; Arms, Chest &amp; Core)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/standing-desk-workouts\/#10_Twisting_Torso_Target_Muscles_%E2%80%93_Core_Back_Shoulders\" >10. Twisting Torso (Target Muscles &#8211; Core, Back &amp; Shoulders)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/standing-desk-workouts\/#How_To_Use_Your_Standing_Desk_Properly_For_Maximum_Benefit\" >How To Use Your Standing Desk Properly For Maximum Benefit<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/standing-desk-workouts\/#Create_Intervals_For_Sitting_And_Standing\" >Create Intervals For Sitting And Standing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/standing-desk-workouts\/#Adjust_Your_Desk_To_The_Right_Height\" >Adjust Your Desk To The Right Height<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/standing-desk-workouts\/#Use_Ergonomic_Accessories\" >Use Ergonomic Accessories<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/standing-desk-workouts\/#Dont_Neglect_Your_Feet\" >Don&#8217;t Neglect Your Feet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/standing-desk-workouts\/#Check_Your_Standing_Posture\" >Check Your Standing Posture<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/standing-desk-workouts\/#Limit_How_Long_Youre_At_Your_Standing_Desk\" >Limit How Long You&#8217;re At Your Standing Desk\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/standing-desk-workouts\/#Ensure_Proper_Cable_Management\" >Ensure Proper Cable Management<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/standing-desk-workouts\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Long hours spent at a desk can take a toll on your body and mind. Aches, pains and fatigue can set in if you\u2019re not getting up to move around every so often. Good news is, it doesn\u2019t have to be that way.\u00a0<\/span><span style=\"font-weight: 400;\">Research shows that regular movement and exercise can help improve your concentration and focus, helping you to work more efficiently (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1470658\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). That\u2019s why it\u2019s important to make time for a little physical activity throughout your day \u2014 even if you are stuck at a desk.\u00a0<\/span><span style=\"font-weight: 400;\">For those who use standing desks, or have the ability to stand, there are plenty of exercises you can do right at your desk. Here are 10 exercises to help boost energy, improve focus and keep your body feeling great while you work.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Standing_Desk_Workouts\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Standing_Desk_Workouts\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Exercises_To_Do_While_Standing_At_A_Desk\"><\/span><strong>What Exercises To Do While Standing At A Desk<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You know what they say, sitting is the new smoking (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3404815\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). With many of us spending long hours in front of screens, it&#8217;s no wonder why standing desks are picking up popularity a lot quicker than those Tamagotchis from the 90s.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not only do they combat the negative <a href=\"https:\/\/betterme.world\/articles\/rope-workout-benefits\/\">effects<\/a> of sitting for extended periods, but they also promote better posture and increased energy levels (<\/span><a href=\"https:\/\/www.mdpi.com\/1660-4601\/14\/8\/939\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9578685\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). And let&#8217;s be real, who doesn&#8217;t want their colleagues to think they&#8217;re a high-powered CEO while standing tall and commanding the room?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Even if you&#8217;re working from home, using a standing desk is the perfect way to stay productive and energized \u2014 but how do you make sure you&#8217;re getting enough movement throughout the day?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Standing for extended periods of time can be hard on your body, unless you\u2019re taking regular breaks to do some quick exercises. Here are 10 simple, yet effective, exercises you can do while standing at your desk:\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Walking_On_The_Spot_Full_Body_Exercise\"><\/span><strong>1. Walking On The Spot (Full Body Exercise)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Walking is one of the most effective yet basic exercises that really get your heart rate up (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.2165\/00007256-199723050-00004\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). It&#8217;s recommended for at least 30 minutes a day, but if you&#8217;re stuck at the office all day, just take a few minutes to walk on the spot. Make this exercise even more challenging by:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lifting your knees higher<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Using hand weights for a more <a href=\"https:\/\/betterme.world\/articles\/pilates-diet\/\">intense<\/a> workout\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adding small jumps in between steps<\/span><\/li>\n<\/ul>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/4-week-workout-plan-for-weight-loss-female\/\"><i>4 Week Workout Plan For Weight Loss Female And Habits To Adopt For Permanent Weight Loss<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Standing_Desk_Workouts\"><img decoding=\"async\" class=\"aligncenter wp-image-47355 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207803-1024x576.png\" alt=\"standing desk workouts\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207803.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207803-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207803.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207803-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207803.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Wall_Squats_Target_Muscles_%E2%80%93_Glutes_Legs_Core\"><\/span><strong>2. Wall Squats (Target Muscles &#8211; Glutes, Legs &amp; Core)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The back takes quite a lot of strain if you\u2019re standing in the same spot for hours on end, so why not take a few minutes to do some wall squats? This exercise targets both your legs and core muscles, helping to strengthen and stretch them. All you need is a wall, and these steps:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Find a wall and stand with your feet shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean against the wall, while keeping your feet flat on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then, bend your knees to lower your hips towards the floor, until your upper legs are parallel with it.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 30 seconds, then stand back up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the steps until you\u2019ve done 10 wall squats.\u00a0<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"3_Heel_Raises_Target_Muscles_%E2%80%93_Calves_Lower_Legs\"><\/span><strong>3. Heel Raises (Target Muscles &#8211; Calves &amp; Lower Legs)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Supporting your body weight while standing can strain your calves and lower legs. Stretching and strengthening these <a href=\"https:\/\/betterme.world\/articles\/what-to-eat-before-early-morning-workout-bodybuilding\/\">muscles<\/a> can help reduce the discomfort. Heel raises are simple, yet effective exercises which target this specific muscle group. Here\u2019s how to do it:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet flat on the ground, facing forward.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your heels off the floor and hold for a few seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then, lower your heels back to the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this exercise 10 times and then switch legs.\u00a0<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"4_Calf_Raises_Target_Muscles_%E2%80%93_Calves_Lower_Legs\"><\/span><strong>4. Calf Raises (Target Muscles &#8211; Calves &amp; Lower Legs)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Calf raises are an excellent way to strengthen your calf and lower-leg muscles. It helps increase joint mobility and stability, while also preventing muscle soreness. Here\u2019s how to do a calf raise:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shift your weight onto one foot and lift the other off the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your lifted foot until you are standing on the toes of that foot.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for a few seconds then lower back down.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this 10 times, then switch feet and do another set of 10 repetitions.\u00a0<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"5_Glute_Squeezes_Target_Muscles_%E2%80%93_Glutes_Core\"><\/span><strong>5. Glute Squeezes (Target Muscles &#8211; Glutes &amp; Core)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Glute squeezes are among the best workouts to do standing at the desk, as they target your glutes, core and legs. This exercise helps to strengthen your muscles, while also improving posture. Here is how to do it:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your glutes together, then hold for a few seconds.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Release the squeeze and relax your glutes.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this 10 times for a quick, yet effective exercise.\u00a0<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"6_Ankle_Rotations_Target_Muscles_%E2%80%93_Ankles_Lower_Legs\"><\/span><strong>6. Ankle Rotations (Target Muscles &#8211; Ankles &amp; Lower Legs)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your ankles take a lot of strain if you\u2019ve been standing in the same spot for a while. Doing ankle rotations is an easy way to stretch and strengthen them. Here\u2019s how to do an ankle rotation:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly rotate your ankles in a circular motion, 10 times clockwise and then 10 times counter-clockwise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure to do this exercise slowly and with control, to get the most out of it.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold onto a chair or wall if needed, for balance.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Standing_Desk_Workouts\"><img decoding=\"async\" class=\"aligncenter wp-image-47356 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207804-1024x576.png\" alt=\"standing desk workouts\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207804.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207804-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207804.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207804-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207804.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"7_Arm_Circles_And_Stretches_Target_Muscles_%E2%80%93_Shoulders_Arms\"><\/span><strong>7. Arm Circles And Stretches (Target Muscles &#8211; Shoulders &amp; Arms)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">We often forget that our arms and shoulders also need to be taken care of. The typing, swiping, and scrolling motions can lead to tightness in the arms, shoulders and upper back. Arm circles are a great way to loosen these muscles and keep them <a href=\"https:\/\/betterme.world\/articles\/workouts-at-your-desk\/\">flexible<\/a>. Here\u2019s how to do it:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder width apart and extend both arms out to the sides.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently move your arms in circles, first clockwise and then counterclockwise.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 20 times in each direction.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Next, stretch your arms out to the side and hold for 10 seconds.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your right arm across your body, stretching the left arm out.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this stretch on the other side and hold for 10 seconds each time.<\/span><\/li>\n<\/ul>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Standing_Desk_Workouts\">break the vicious cycle of weight loss<\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"8_Shoulder_Rotations_And_Shrugs_Target_Muscles_%E2%80%93_Shoulders_Upper_Back\"><\/span><strong>8. Shoulder Rotations And Shrugs (Target Muscles \u2013 Shoulders &amp; Upper Back)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Tightness in the shoulders is a common <a href=\"https:\/\/betterme.world\/articles\/cold-shower-after-workout\/\">problem<\/a> when standing for too long. It&#8217;s more likely when you&#8217;re not using an ergonomic desk setup that allows your eyes to be at the same level as your screen. As such, you might slump your shoulders forward and put extra strain on them.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To help relieve the tension, do some shoulder rotations:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your shoulders, then rotate them in a circular motion for 30 seconds.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the steps 10 times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then, move onto some shoulder shrugs.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In the same standing position, pull your shoulders up towards your ears.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then, release them back down to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this exercise 10 times.\u00a0<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"9_Wall-Assisted_Push-Ups_Target_Muscles_%E2%80%93_Arms_Chest_Core\"><\/span><strong>9. Wall-Assisted Push-Ups (Target Muscles &#8211; Arms, Chest &amp; Core)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Wall-assisted push-ups are an excellent way to strengthen your arms, chest and core. This exercise works your upper body muscles while helping to improve balance and posture. Here\u2019s how to do it:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart and place your hands on a wall at shoulder height.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your elbows and lower your body towards the wall, keeping your back straight.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then, push yourself back up to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this exercise 10 times for a quick and effective workout.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Instead of using the wall for your push-ups, you can also do them against the standing desk.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ensure you are wearing comfortable shoes and that your feet are not too far away from the desk. Then, put both hands on the surface of the desk and follow the same steps as you would for a wall-assisted push-up.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"10_Twisting_Torso_Target_Muscles_%E2%80%93_Core_Back_Shoulders\"><\/span><strong>10. Twisting Torso (Target Muscles &#8211; Core, Back &amp; Shoulders)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The twisting torso <a href=\"https:\/\/betterme.world\/articles\/how-to-workout-lats-with-dumbbells\/\">exercise<\/a> is great for stretching and strengthening your core, back and shoulders. It helps to improve your balance and posture, as well as increase blood circulation throughout the body. Here\u2019s how to do a twisting torso stretch at your standing desk:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart and hold onto the desk for balance.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Twist your torso to one side, hold for a few seconds and then twist to the other side.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this exercise 10 times on each side.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on keeping your back straight and try to move with control throughout the exercise.<\/span><\/li>\n<\/ul>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/what-does-jump-rope-workout\/\"><i>What Does Jump Rope Work Out? Use This Guide To Get The Most Out Of Your Next Workout<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Standing_Desk_Workouts\"><img decoding=\"async\" class=\"aligncenter wp-image-47353 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207801-1024x576.png\" alt=\"standing desk workouts\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207801.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207801-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207801.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207801-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207801.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Use_Your_Standing_Desk_Properly_For_Maximum_Benefit\"><\/span><strong>How To Use Your Standing Desk Properly For Maximum Benefit<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Discomfort while standing at a desk is common, but it doesn&#8217;t have to be. Using your standing desk properly can help you get more out of your work day without experiencing any pain. Here are some tips to follow:\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Create_Intervals_For_Sitting_And_Standing\"><\/span><strong>Create Intervals For Sitting And Standing<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Think of these two positions as a <a href=\"https:\/\/betterme.world\/articles\/sleepy-after-workout\/\">work-break schedule<\/a>. Your body will thank you for alternating between the two throughout the day.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start off small by standing for 10 minutes, then sitting for 20. Over time, you can increase the amount of time you spend standing. During the sitting intervals, ensure that you are sitting with proper posture. This will reduce the strain on your neck and back.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Adjust_Your_Desk_To_The_Right_Height\"><\/span><strong>Adjust Your Desk To The Right Height<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In order for your standing desk to be effective, it needs to be adjusted to the correct height. This will ensure that you are standing at an ergonomic level and not putting excess strain on your body.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The ideal height should be at the level of your elbows when your arms are bent at a 90-degree angle.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Use_Ergonomic_Accessories\"><\/span><strong>Use Ergonomic Accessories<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Using ergonomic accessories can help make your standing desk even more comfortable.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Make sure you have a supportive chair, an anti-fatigue mat, and a footrest to provide extra support for your feet. You may even consider investing in wrist or forearm supports to help alleviate any strain on your arms.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Dont_Neglect_Your_Feet\"><\/span><strong>Don&#8217;t Neglect Your Feet<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your feet are the foundation of this standing desk setup and should not be neglected. Make sure that you are wearing supportive shoes and standing on an anti-fatigue mat.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also try shifting your weight from one foot to the other every few minutes, or doing a few foot exercises throughout the day.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Check_Your_Standing_Posture\"><\/span><strong>Check Your Standing Posture<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You&#8217;ve heard plenty about proper posture while seated, but it&#8217;s just as important to maintain good standing posture (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Posture\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Check the following <a href=\"https:\/\/betterme.world\/articles\/carbs-after-workout\/\">points<\/a>:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your shoulders back, head up, and core engaged.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure that your feet are hip-width apart and firmly planted on the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spread your weight evenly across both feet.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid leaning to one side or arching your back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid locking your knees.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Periodically move your arms and torso to keep relaxed.<\/span><\/li>\n<\/ul>\n<p><strong>If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip \u2013 <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Standing_Desk_Workouts\">BetterMe app is here to help you<\/a> leave all of these sabotaging habits in the past!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Limit_How_Long_Youre_At_Your_Standing_Desk\"><\/span><strong>Limit How Long You&#8217;re At Your Standing Desk\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While standing desks are beneficial, they should not be the only way you work. Limit how long you are at your standing desk and make sure to take breaks throughout the day. It&#8217;s important to step away from your desk and move around for at least 5 minutes every hour.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Taking an occasional walk or stretching can also be beneficial.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Ensure_Proper_Cable_Management\"><\/span><strong>Ensure Proper Cable Management<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the major drawbacks to having a standing desk is that it can create a mess with all of the cables and wires.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you decide to do a standing desk workout in the midst of a chaotic workspace, you may injure yourself. Make sure all cables are properly secured and out of the way to minimize the chances of tripping over them.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You can use the standing desk to do more than just type and read. Taking a few minutes out of your day to do simple exercises can help you stay fit and healthy, even when you\u2019re stuck at the office! Also, be sure to follow the tips above to ensure that you&#8217;re using your standing desk properly and getting the most out of it.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Standing_Desk_Workouts\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Long hours spent at a desk can take a toll on your body and mind. Aches, pains and fatigue can set in if you\u2019re not getting up to move around every so often. Good news is, it doesn\u2019t have to be that way.\u00a0Research shows that regular movement and exercise can help improve your concentration and [&hellip;]<\/p>\n","protected":false},"author":51,"featured_media":50838,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[125],"class_list":["post-50837","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Standing Desk Workouts: 10 Exercises For When You\u2019re Stuck At Work - BetterMe<\/title>\n<meta name=\"description\" content=\"Here are the best \u2605 STANDING DESK WORKOUTS \u27a4 you can do to stay fit and healthy even when you\u2019re stuck at the office. Keep reading to find out everything you want to know.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Standing Desk Workouts: 10 Exercises For When You\u2019re Stuck At Work\" \/>\n<meta property=\"og:description\" content=\"Here are the best \u2605 STANDING DESK WORKOUTS \u27a4 you can do to stay fit and healthy even when you\u2019re stuck at the office. Keep reading to find out everything you want to know.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/standing-desk-workouts\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/shutterstock_1612678621.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Eve Chalicha\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/standing-desk-workouts\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/standing-desk-workouts\/\"},\"author\":{\"name\":\"Eve Chalicha\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/d0a366c176f1718c3f976799259f8d76\"},\"headline\":\"Standing Desk Workouts: 10 Exercises For When You\u2019re Stuck At Work\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/standing-desk-workouts\/\"},\"wordCount\":2138,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/standing-desk-workouts\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/shutterstock_1612678621.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Long hours spent at a desk can take a toll on your body and mind. Aches, pains and fatigue can set in if you\u2019re not getting up to move around every so often. Good news is, it doesn\u2019t have to be that way.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">Research shows that regular movement and exercise can help improve your concentration and focus, helping you to work more efficiently (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1470658\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). That\u2019s why it\u2019s important to make time for a little physical activity throughout your day \u2014 even if you are stuck at a desk.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">For those who use standing desks, or have the ability to stand, there are plenty of exercises you can do right at your desk. Here are 10 exercises to help boost energy, improve focus and keep your body feeling great while you work.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Exercises To Do While Standing At A Desk<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">You know what they say, sitting is the new smoking (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3404815\/\\\"><span style=\\\"font-weight: 400;\\\">5<\/span><\/a><span style=\\\"font-weight: 400;\\\">). With many of us spending long hours in front of screens, it's no wonder why standing desks are picking up popularity a lot quicker than those Tamagotchis from the 90s.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Not only do they combat the negative <a href=\\\"https:\/\/betterme.world\/articles\/rope-workout-benefits\/\\\">effects<\/a> of sitting for extended periods, but they also promote better posture and increased energy levels (<\/span><a href=\\\"https:\/\/www.mdpi.com\/1660-4601\/14\/8\/939\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">) (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9578685\/\\\"><span style=\\\"font-weight: 400;\\\">4<\/span><\/a><span sty ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/standing-desk-workouts\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/standing-desk-workouts\/\",\"name\":\"Standing Desk Workouts: 10 Exercises For When You\u2019re Stuck At Work - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/standing-desk-workouts\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/standing-desk-workouts\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/shutterstock_1612678621.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Here are the best \u2605 STANDING DESK WORKOUTS \u27a4 you can do to stay fit and healthy even when you\u2019re stuck at the office. 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Keep reading to find out everything you want to know.","og_url":"https:\/\/dev.betterme.world\/articles\/standing-desk-workouts\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/shutterstock_1612678621.jpg","type":"image\/jpeg"}],"author":"Eve Chalicha","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Eve Chalicha","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/standing-desk-workouts\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/standing-desk-workouts\/"},"author":{"name":"Eve Chalicha","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/d0a366c176f1718c3f976799259f8d76"},"headline":"Standing Desk Workouts: 10 Exercises For When You\u2019re Stuck At Work","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/standing-desk-workouts\/"},"wordCount":2138,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/standing-desk-workouts\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/shutterstock_1612678621.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Long hours spent at a desk can take a toll on your body and mind. Aches, pains and fatigue can set in if you\u2019re not getting up to move around every so often. Good news is, it doesn\u2019t have to be that way.\u00a0<\/span><span style=\"font-weight: 400;\">Research shows that regular movement and exercise can help improve your concentration and focus, helping you to work more efficiently (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1470658\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). That\u2019s why it\u2019s important to make time for a little physical activity throughout your day \u2014 even if you are stuck at a desk.\u00a0<\/span><span style=\"font-weight: 400;\">For those who use standing desks, or have the ability to stand, there are plenty of exercises you can do right at your desk. Here are 10 exercises to help boost energy, improve focus and keep your body feeling great while you work.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>What Exercises To Do While Standing At A Desk<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">You know what they say, sitting is the new smoking (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3404815\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). With many of us spending long hours in front of screens, it's no wonder why standing desks are picking up popularity a lot quicker than those Tamagotchis from the 90s.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Not only do they combat the negative <a href=\"https:\/\/betterme.world\/articles\/rope-workout-benefits\/\">effects<\/a> of sitting for extended periods, but they also promote better posture and increased energy levels (<\/span><a href=\"https:\/\/www.mdpi.com\/1660-4601\/14\/8\/939\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9578685\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span sty ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/standing-desk-workouts\/","url":"https:\/\/dev.betterme.world\/articles\/standing-desk-workouts\/","name":"Standing Desk Workouts: 10 Exercises For When You\u2019re Stuck At Work - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/standing-desk-workouts\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/standing-desk-workouts\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/shutterstock_1612678621.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Here are the best \u2605 STANDING DESK WORKOUTS \u27a4 you can do to stay fit and healthy even when you\u2019re stuck at the office. 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