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2024 Guide to the Best Standing Desk Exercises

Stay healthy, happy, and productive at work

Professionals who prioritize high-quality ergonomic office furniture, such as our standing desks from EffyDesk, are often curious about the many strategies they can implement to enhance their overall health and well-being throughout the workday. One aspect of standing desks that captures the interest of a lot of shoppers is their potential to facilitate in-office exercises. Standing desks offer users the freedom to move about their workstations, adjusting the tabletop to accommodate various exercise routines with ease.

Fitness trends are constantly changing, and desk workers are always finding clever new ways to incorporate healthy habits into their professional routines. Are you interested in the ever-evolving world of standing desk exercises? Our team at EffyDesk strives to stay up-to-date on emerging trends so that our customers benefit from the latest insights and techniques for an optimal user experience.

Below, our experts have provided a comprehensive guide to the most popular exercises to do at a standing desk in 2024. Join us as we explore a few ways that you can work on your physique and stay on trend without leaving your office.

Somatic Exercises

In the past decade, yoga has surged in popularity, due to a rising interest in the connection between the mind and body. In 2024, a similar trend is emerging with somatic exercises. Somatic exercises provide a slightly different, yet equally beneficial method for improving physical well-being, particularly when practiced at a standing desk. These exercises prioritize enhancing body awareness, refining posture, and releasing muscle tension through mindful movements. When integrated into the workday routine, somatic exercises offer a welcome break from extended periods of sitting, countering the adverse effects of sedentary lifestyles. The best part is that you don’t need to get out your yoga mat in order to reap the benefits of somatic exercise.

By engaging in gentle movements and stretches, individuals can alleviate stiffness, ease discomfort, and boost circulation, thereby enhancing overall comfort and vitality. Additionally, somatic exercises promote mindfulness and deliberate movement, fostering the deeper connection between mind and body that a lot of modern health enthusiasts are looking for. This heightened awareness can lead to improved focus, productivity, and stress management throughout the workday. Whether it's a simple spinal twist, a mindful stretch, or a brief moment of focused breathing, incorporating somatic exercises into the standing desk routine presents a holistic approach to well-being, empowering individuals to nurture a healthier and more balanced lifestyle within the modern work environment.

Steady-State Cardio

Another interesting shift in fitness trends is the movement away from high-intensity interval training (HIIT), which became incredibly popular in the early 2000s, and the rise of an approach dubbed steady-state cardio. Unlike the rapid bursts of intensity characteristic of HIIT, steady-state cardio involves sustained, low-intensity exercise over an extended period. This method offers numerous advantages, including reduced stress on the body while still promoting fat loss, mobility, and heart health. Various forms of steady-state cardio like walking on an incline, are regarded as some of the top standing desk exercises to lose weight.

Steady-state cardio is particularly well-suited for office environments, as it enables individuals to engage in physical activity without breaking into a major sweat or reaching the point of fatigue. Instead, it provides a gentle yet effective means to keep the body in motion throughout the workday, thereby contributing to overall well-being and productivity. Ergonomic accessories such as a walking pad are perfect for those who are looking to incorporate steady-state cardio into their routine. Under-desk treadmills like this can be tucked neatly underneath any workstation and facilitate highly effective workouts.

Functional Exercise

Another form of exercise that’s taking over the fitness scene is functional workouts. Functional exercises at your standing desk offer a simple way to infuse movement into your work routine while enhancing overall health and productivity. Desk workers can start by integrating movements that mimic everyday activities, such as squats, lunges, or calf raises. These exercises engage multiple muscle groups and promote improved posture, countering the negative effects of prolonged sitting. For instance, desk squats involve standing with feet hip-width apart, lowering the body as if preparing to sit in a chair, then returning to the starting position. Desk lunges entail stepping one foot back and bending both knees to lower the body towards the ground, then returning to the initial stance. Calf raises, where you lift onto the balls of your feet and lower back down, are another effective option. By incorporating these functional exercises into your standing desk routine, you not only strengthen key muscle groups but also enhance circulation, energy levels, and mental focus. Additionally, these exercises can be performed discreetly throughout the day, offering a convenient means to stay active and combat the sedentary nature of office work.

Virtual Workouts

The rise of fitness apps, websites, social media platforms, and YouTube channels has led to an incredible range of virtual workout options, providing a diverse array of choices for fitness enthusiasts. This abundance of virtual fitness resources has significantly increased accessibility, allowing individuals to access guided workouts conveniently from their own workspace. For users of standing desks, leveraging these virtual resources during breaks in the workday, such as lunch hours or short intermissions is a great way to stay in shape.

With a computer monitor positioned conveniently in front of them, standing desk users can seamlessly transition from work tasks to fitness routines with minimal disruption. Whether opting for a quick yoga session, a high-energy cardio workout, or a targeted strength training routine, the accessibility of virtual workouts empowers individuals to tailor their exercise experience to suit their preferences and time constraints. Moreover, the flexibility of virtual workouts enables users to select sessions that align with their specific fitness goals and energy levels, facilitating consistency and motivation in their pursuit of better health and well-being. Ultimately, integrating virtual workouts into the standing desk routine not only enhances physical fitness but also fosters a more balanced and active lifestyle amidst the demands of modern work environments.


Pilates, once considered a niche exercise form, is enjoying a resurgence in popularity as individuals gravitate towards holistic fitness regimens that prioritize strength, flexibility, and core stability. This renewed interest in Pilates stems from its ability to promote functional movement patterns, refining posture, and fostering overall body awareness. With its emphasis on controlled movements and precise alignment, Pilates provides a low-impact yet highly effective method for building strength and toning muscles, making it accessible to individuals of varying fitness levels.

What interests many professionals is that Pilates can seamlessly integrate into the standing desk routine, offering a convenient avenue to reap its benefits even during the workday. Simple Pilates exercises like standing leg lifts, heel raises, and pelvic tilts can be performed right at the standing desk, with minimal movement or workout equipment. For instance, while standing, engaging the core muscles and lifting one leg straight out to the side for a few seconds before returning to the starting position strengthens the muscles and enhances balance. Similarly, performing heel raises by lifting the heels off the ground and then lowering them back down engages the calf muscles and promotes ankle stability. By incorporating these Pilates-inspired movements into the standing desk routine, individuals can elevate their physical well-being and posture while optimizing productivity throughout the day.

Are you ready to take your work routine to the next level? The first step is to select a high-quality standing desk. Contact us today to learn more about our products and the best exercises to do at a standing desk.