Sometimes you need to stretch out, get the blood flowing and do a couple of exercises while standing at your work desk, discreetly of course.
In reality, you can exercise at almost any time of the day, you just need a few ideas of some you can do right at your desk and without anyone noticing.
The “key” is to do exercises with little to no movement, but still effectively work the muscles throughout the day.
Try these:
11 Discreet Exercises while Standing at your Desk At Work:
#1 Calf Raises
One exercise that people are unlikely to notice is the calf raise. All you have to do is stand on your toes and squeeze your calf muscles for a couple seconds. Try 3 sets of 8 and those calf muscles will start to pop in those heals.
#2 Hand Flexors
If your standing at your desk and reading emails, work on your hand flexion. Invest in a hand grip device and get to squeezing. Your forearms can always use a little exercise so they can give you adequate strength to type throughout the day.
Try the IronMind Captains of Crush Hand Gripper. Claiming the world’s leading hand strengthener, this hand gripper stands above the rest. Backed by rave reviews, it promotes billet aluminum and alloy steel construction, resulting in strong hands.
#3 Hand Extensors
If you are going to be doing hand grip exercises, you should pair that with hand extending exercises to keep your forearm muscles balanced. Imbalances in your muscles can lead to overuse, tendonitis, or carpal tunnel.
If you want to take your grip seriously, grab the Hand Exerciser Grip Strengthener to get those hands into tip top shape.
#4 Knee Raises
If your coworkers can only see your upper body when you stand, it will be easy to add in some discreet knee raises throughout the day. Lift your knee up as high as you are able and hold at the top for a couple seconds. You can even give your abs a squeeze when your knee reaches the top for an added benefit.
#5 Neck Rolls/Shoulder Shrugs
It’s easy to stand and get some neck rolls or shoulder shrugs in throughout the day. Doing these 2 exercises together will give you a little stretch and strengthen action while loosening and relaxing the muscles surrounding your neck.
#6 Dips
If no one is paying attention, a dip is a simple exercise you can do on the side or your desk or chair. This triceps exercise is quiet, effective, and will be just what you need to get your blood pumping again.
#7 Desk Pushups
Something similar to a dip, a pushup can also be done on the edge of your desk or chair. If you can get to the floor with nobody noticing, try some full body pushups there.
#8 Glute Squeezes
One of the most discreet exercises you can do at your desk is a glute squeeze. All you need to do is extend your leg straight backwards and squeeze your glute at the top of the lift. Do 3 sets of 8, 3 times a week for both legs.
#9 Hip abduction/adductions
If you decide to take a break and sit back in your chair, you can add a few hip abductions and adductions into your office workout. Either squeeze your legs together or push them apart for a short hold.
#10 Squat Hold
Another discreet exercise to do while standing at work is a squat hold. Kick your butt back, slightly bend your legs and just hold the partial squat as long as you are able. Add some pulses in for a short office workout.
If no one is around, try some regular squats. If someone happens to walk by, sit all the way down or just stand up.
#11 Hamstring Curls
Last, but not least are standing hamstring curls. Bend your leg at the knee, pulling your heal up as high as you can behind you. Do single legs or alternating legs and get to work.
Summary: 11 Discreet Exercises while Standing at your Desk (At Work)
Any time you can get a little bit of extra exercise in throughout the day, the healthier you will be. You will strengthen muscles, increase blood flow to the muscles and brain, and be a more productive, happier worker.
If you need more ideas for for fitness equipment for your cubicle or work office, check out my article: The 10 Best Pieces of Standing Desk Exercise Equipment You Need for Your Office Cubicle
