Movement for desk-based workdays
Move more without leaving your workday
Short desk exercises, two- to fifteen-minute routines and workspace setup basics for office and remote workers. We explain the guidance behind each tip; we do not promise to fix back or neck pain.
Fit movement into your day
Two minutes free
Quick seated and standing movements between calls and tasks.
A short workout
Five- to fifteen-minute routines that need no gym and little space.
A better setup
Desk, chair, monitor and keyboard positions, and moving between sitting and standing.
Browse office fitness topics
Desk exercises, routines, equipment, ergonomics and workplace habits.
Desk Exercises
Exercises you can do at or beside your desk: seated and standing movements and short movement breaks.
Office Workout Routines
Short office workout routines by duration and experience level, with low-impact and gentle options.
Office Fitness Equipment
Compact equipment for the office and home office: under-desk pedal exercisers, walking pads and portable accessories.
Workspace Ergonomics
Workspace setup basics from published ergonomics guidance: desk, monitor, keyboard and chair, plus sit-stand movement.
Workplace Wellness
Movement habits for individuals and teams: reminders, walking habits, break scheduling and simple workplace programs.
Office Fitness Guides
Start here: office fitness for beginners, building a daily movement routine and exercising safely at work.
How we write about office fitness
Office Fitness is an independent site. We base tips on public guidance such as the Physical Activity Guidelines for Americans and OSHA's computer workstation resources, and on manufacturers' instructions for equipment. We are not a medical service: if you have pain or numbness, talk to a health professional. Some links may be affiliate links, which can earn us a commission.