The Desk Detox: 13 Simple 'Deskercises' to Combat Sitting Disease at Work

5. Seated Leg Extensions

Tired legs are common companions in a desk job, but seated leg extensions offer a discreet, effective way to keep them energized. Sitting upright, extend your right leg out straight, flexing your foot so your toes point upward. Hold for a moment, squeezing your thigh muscles, then gently lower your foot back down. Alternate sides, repeating as comfort allows. This movement wakes up circulation in your thighs and knees and can be done even in business attire or a crowded office. If you want to boost the challenge, try holding each extension for a slow count of five or add a gentle ankle flex and point. Over time, you may notice less stiffness, more alertness, and a subtle sense of strength that grows with each little effort. It’s a great reminder that movement, no matter how small, is a form of self-care.

6. Desk Marches

Sometimes, energy drops in the midafternoon are your body's way of hinting it needs to move. Desk marches are a fun, easy way to answer that call without even standing up. Sit with feet flat and posture tall, then lift one knee at a time toward your chest, mimicking a gentle marching motion. If you prefer, you can add arm swings or do these marches standing beside your desk. The movement gets your heart rate up slightly and wakes up sleepy legs. Start with a minute or two, longer if time (and office environment) allows. Desk marches invite fresh circulation and renewed focus. You'll be surprised how quickly your energy rises, like opening a window and letting new air flow through. Marches are also easy to modify for ability or attire—just adjust your speed and intensity for comfort.