Standing Desk Exercises You Can Do at Your Height-Adjustable Desk

You spend most of your time at a desk because you’re working, but it does not have to mean staying completely still for hours at a time, even when you have a height-adjustable desk and alternate between sitting and standing. 

Honestly, it’s easy to get stuck in one position because you start working, get focused, and before you know it, hours have passed. Personally, I usually add simple movements to my day without even leaving my workspace. I don’t even need a gym or special equipment, just a few minutes here and there to help me get moving.

Why Short Movement Breaks Matter  

If you think about it, we often get stuck in one position without even realizing it. We’re so focused on what we’re doing that time just flies by. So, when you’re taking a break, instead of scrolling through your phone, why not stretch your back, loosen up your calves, or do a few shoulder rolls? And when you switch between sitting and standing, take a moment to adjust your monitor arm too, so your screen stays at a comfortable height. Waiting for your coffee? Dance a little! 

The goal isn’t to turn your workday into a workout. It’s just about finding little moments to move more often. Try adding a few movements when you’re waiting for something, between tasks, or whenever you notice you’ve been sitting or standing in the same position for too long.  

 

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5 Simple Exercises You Can Do at Your Standing Desk

Before we start, please keep in mind that these exercises are intended for general guidance and aren’t a substitute for professional medical advice.

If you have any knee problems, injuries, or other concerns, please check with your doctor or a healthcare professional first to make sure these exercises are suitable for you. Listen to your body, and stop if something feels painful or uncomfortable. 

Let’s get moving!

• Calf Raises
  This is the easiest one; I even do it while sitting down, but it’s better to stand up straight, keep your feet about hip-width apart, and slowly lift your heels off the floor. Hold for a moment, then lower them back down. Give it a try, maybe 10 to 15 repetitions while you’re waiting for an email or even while answering one.
  
  

• Standing Marches
  Have you ever tried marching in place? Your legs will actually thank you. Just stand up and lift one knee, then the other, keeping a steady pace. Even a minute can make a big difference, and then you can get right back to work. It’s so simple that you don’t need much space, and you don’t even have to leave your desk.
  
  

• Light squats
  This one needs a little more movement, but don’t worry, you’ve got this! Try doing some light squats in front of your desk. Just make sure you have enough space so you won’t bump your head on the desk; we definitely don’t want any injuries.
  
  Stand in front of your desk with your feet about shoulder-width apart. Bend your knees and lower yourself as if you’re going to sit down, then slowly stand back up. Start with 8 to 12 repetitions and keep the movement slow and controlled. If that feels like too much, start with just 5 repetitions. The goal is to get moving, not to exhaust yourself.
  
  
  

• Shoulder Rolls
  Those legs are not the only parts of your body that can become stiff during a long workday. Shoulder rolls helped me loosen up after spending time typing or working at a computer or laptop. 
  
  For this, please stand or sit comfortably and slowly roll your shoulders backward in a circular motion. Give it a try 10 times, then switch directions. You can also add a few gentle arm stretches while you’re taking your movement break.

• Standing Torso Twists
  Your upper body will thank you! Just stand with your feet comfortably apart and gently twist your torso from side to side. Rotate your upper body smoothly from side to side while keeping your core engaged and your lower body stable. Make sure you stay relaxed and don’t force the twist. Try about 8 to 10 repetitions on each side.  

Making Your Height-Adjustable Desk Work With Your Movement Routine

One of the best things about our height-adjustable desk is that you’re not stuck in one position all day. So, use that flexibility! 

If you’ve been sitting for a while, raise your desk and try working while standing for a bit. Move around, stretch, or do a few of the exercises we mentioned above. And if you’ve been standing for a while, lower the desk and sit down for a change. The idea is simply to switch things up instead of staying in the same position all day. Your back will thank you for it.

When you’re standing, just make sure your desk feels comfortable. Your keyboard and mouse should be easy to reach, and your monitor should be in a good position so you’re not stretching your neck or arms to see the screen.  

And just remember: standing doesn’t mean you have to stand still. Add a few simple movements throughout your day and make your workspace a little more active. If you like to move around while working, castors with brakes can also make it easier to reposition your desk when needed, while keeping it securely in place when you’re ready to work.  

Keep Moving, Even While You Work

You don’t have to stand or sit all day. The important thing is to avoid staying in the same position for hours. Stand up, stretch, take a short walk, march in place, or, as mentioned above, dance. It’s really about those small changes throughout your workday or game day. 

If you’re still deciding whether a classic or height-adjustable desk is right for you, take a look at our previous blog: Classic Desks or Height Adjustable Desks: Which One is Right for You?. It can help you choose based on how you work and what you need from your workspace.