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

9. Seated Calf Raises

Keeping your lower legs active can go a long way in improving comfort, circulation, and energy at your desk. For seated calf raises, begin with your feet flat on the floor. While seated, lift both heels as high as you can, pressing the balls of your feet into the ground. Pause, then slowly lower your heels. To make this more challenging, try placing your bag, a book, or even a water bottle across your knees for a little extra resistance. Alternate between slow and faster repetitions depending on your mood and available time. This exercise is not only helpful in the office—it works well during long car rides or flights, too. Over time, you’ll likely find your legs and feet feel less heavy, and those restless leg sensations may start to fade.

10. Standing Desk Push-Ups (Modified)

If you have a sturdy desk and enough space, modified push-ups can help wake up your upper body and core. Stand a few feet back from your desk, place your hands on the edge, and walk your feet out behind you to form a straight line from head to heels. Lower your chest toward the desk, keeping elbows close, then press back up. If this feels too tough, the wall is a great substitute. Adjust how far you stand from the desk or wall to make it easier or harder. Aim for several slow repetitions with a focus on steady breathing. Over time, this move can boost functional strength and remind you that a quick burst of effort at work can brighten your mood and build self-confidence—no gym membership needed.