You’ve probably heard the phrase “sitting is the new smoking.” While that may sound dramatic, many health experts agree that long hours of sitting are linked to a higher risk of weight gain, heart disease, poor posture, and even early death. The modern workplace often requires us to be in front of a screen for most of the day, but that doesn’t mean you’re stuck being sedentary. With a little creativity, you can add movement into your workday without ever leaving your desk.

Here are five simple, desk-friendly exercises to keep your body active, your energy up, and your health on track.

1. Seated Leg Extensions
While sitting tall in your chair, straighten one leg out in front of you and hold for two to three seconds before lowering it back down. Alternate legs for 10–15 reps each. This move engages your quads, promotes circulation, and can even improve knee stability.

2. Desk Push-Ups
Stand a few feet from your desk, place your hands on the edge, and perform push-ups against it. Aim for 10–12 reps. Desk push-ups activate your chest, arms, and core, while also improving upper body strength. Plus, it’s less intimidating than dropping down to the floor in the middle of the office.

3. Seated Torso Twists
Sit tall, cross your arms over your chest, and gently rotate your torso from side to side. Repeat 10–12 times each way. This helps loosen your spine, fight stiffness, and keep your core engaged.

4. Calf Raises
Stand behind your chair and hold onto it for balance. Rise up onto the balls of your feet, pause, and slowly lower back down. Do 15–20 reps. Calf raises help pump blood through your legs, which is especially helpful if you’ve been sitting for a while.

5. Shoulder Blade Squeezes
Sitting at a computer all day can cause rounded shoulders and tight upper backs. To counter this, sit upright and squeeze your shoulder blades together as if you’re holding a pencil between them. Hold for three seconds and repeat 10–15 times.

The key to these exercises isn’t just doing them once—it’s weaving them into your day. Try setting a reminder every hour to stand up, stretch, or move through one of these quick routines. Even a few minutes of activity can break up long stretches of sitting and improve both your focus and your physical health.

While these exercises won’t replace a full workout, they can go a long way in reducing the risks of prolonged sitting. Think of them as small investments in your long-term health, right in the middle of your workday.

So the next time you find yourself glued to your desk, remember—movement doesn’t have to wait until after 5 p.m. Your body will thank you for every step, stretch, and squeeze you add into the day.