Health / Workplace Wellness

Heart Healthy Exercises You Can Do at Your Desk

In honor of American Heart Month this February, we’re sharing simple ways to incorporate movement into your day and boost your heart health—right from your desk.

We all know that staying active is key to keeping your heart healthy, but let’s face it—long hours at a desk can make finding time to exercise feel impossible. The good news? You don’t need to spend hours at the gym to care for your heart.

In honor of American Heart Month this February, we’re sharing simple ways to incorporate movement into your day and boost your heart health—right from your desk.

Why Movement Matters

Heart disease is one of the leading health issues worldwide, but regular movement—even small, simple exercises—can make a big difference. By incorporating short bursts of activity into your workday, you’re not only taking care of your heart but also boosting your energy and focus.

So next time you’re stuck at your desk, remember: your health doesn’t have to take a backseat. A few moves can go a long way in keeping you active, energized, and feeling your best.

1. Seated Marches

Take a few minutes to march in place while seated. Lift each knee as high as you can, alternating legs, and swing your arms for added movement. This simple exercise improves circulation and gets your heart rate up.

2. Desk Push-Ups

Push away from your desk—literally! Stand a few feet from your desk, place your hands on the edge, and perform push-ups by bending your elbows and lowering your chest toward the desk. This strengthens your upper body while keeping your heart engaged.

3. Chair Squats

Stand up from your chair, lower back down until you’re just above the seat, and then stand back up. Repeat this 10-15 times to work your legs and get your heart working harder.

4. Seated Leg Lifts

While seated, straighten one leg and hold it parallel to the floor for a few seconds, then lower it back down without letting it touch the floor. Repeat 10-15 times per leg to engage your thighs and core.

5. Stretch It Out

Stretching isn’t just for flexibility—it also improves blood flow and relieves tension. Try stretching your arms above your head, rolling your shoulders, or twisting gently to each side. These movements promote relaxation and can support heart health.

6. Desk Plank

If you have enough space you can, try a desk plank. Place your hands on the edge of your desk, walk your feet back, and hold a plank position for 20-30 seconds. This engages your core and gets your blood flowing.

Explore On-Demand Heart Healthy Workouts with Aaptiv

Aaptiv offers on-demand workouts designed to fit seamlessly into your busy lifestyle. Whether you’re looking for guided exercises to do at your desk, full-body workouts, or mindful meditation sessions, Aaptiv has something for everyone.

With a variety of classes led by expert trainers, you’ll find personalized recommendations that match your goals and fitness level.

Get started with a free 7-day trial or recommend Aaptiv to your HR team to get Aaptiv as a work benefit!

Workplace Wellness Health

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