You don’t need a gym to stay active during the workday. With a standing desk, you can do simple exercises right at your desk to keep your body moving. These easy workouts help improve circulation, reduce stiffness, and boost energy.

Calf Raises
Stand with your feet hip-width apart. Slowly raise your heels so you’re on your toes. Hold for a few seconds, then lower your heels back to the floor. Repeat 10 to 15 times. This exercise strengthens your calf muscles and helps blood flow.

Shoulder Rolls
Roll your shoulders forward in a circle 10 times, then backward 10 times. This helps relieve tension in your neck and shoulders from typing or using a mouse.

Desk Squats
With your feet slightly apart, lower your hips as if you’re sitting back into a chair. Keep your chest up and knees behind your toes. Stand back up slowly. Do 8 to 12 repetitions. Squats strengthen your legs and core muscles.

Neck Stretches
Gently tilt your head toward one shoulder, hold for 15 seconds, then switch sides. This simple stretch helps reduce neck stiffness from looking at screens.

Marching in Place
Lift one knee, then the other, like you’re marching. Continue for 1 to 2 minutes to keep your legs active and boost circulation.

Seated Leg Lifts
If you need to sit, try lifting one leg straight out and hold it for 10 seconds. Lower it and repeat with the other leg. This helps strengthen your thighs and improve circulation.

Wrist and Hand Stretches
Stretch your fingers wide, then make a fist. Repeat several times. Roll your wrists clockwise and counterclockwise to relieve tension.

Balance Exercises
Try standing on one foot for 10 seconds, then switch. This helps improve your balance and strengthens your ankle muscles.

Take Short Active Breaks
Use your breaks to walk around, stretch, or climb stairs if you can. Moving regularly throughout the day keeps your body healthy.

Benefits of Desk Workouts
Doing these exercises at your standing desk helps reduce pain and stiffness. It boosts your mood and energy, making you more productive. Small movements add up to big health benefits over time.

Try to include these simple workouts every day to stay active even when you have a busy schedule.

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