Energy, 30 moves
Quick desk exercises for the afternoon slump
“Three o'clock. Third coffee. Same fog. You've read the same sentence four times.”
When the afternoon drags, a couple of minutes of easy rhythm gets you going again. Marches, heel digs, arm punches and steps lift your heart rate a little, with no change of clothes and no shower afterwards.
Keep it light and bouncy. You should be able to chat while you do them.
- 13 seated
- 23 standing
- 0 on the floor
- 1 free in Desk Gym
Seated march Lift your right knee toward your chest. See the steps All 30 energy moves
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Seated march -
Alternating arm punches -
Alternating reverse arm curls -
Bent-arm rolls -
Rhythmic arm rowing -
Running arm swings -
Seated ankle pumps -
Seated heel raises -
Seated leg scissors -
Seated opposite heel-toe switch -
Seated pedal circles -
Seated side toe taps -
Alternating heel digs -
Alternating upward punches -
Band diagonal steps -
Cross-behind steps -
Diagonal arm sweeps -
Forward and back rock steps -
Heel-to-toe walking -
Low front kicks -
Low side kicks -
Low skater steps and reach -
March on the spot -
Slow grapevine steps -
Small box steps -
Standing march with chair support -
Step jacks -
V steps -
Wall-lean knee lifts -
Wide and narrow steps
Little habits that help
- Take your break before the slump, not halfway through it.
- Stand by a window if you can.
- Drink some water while you're up.
Gentle movement guidance, not medical advice. Move within a comfortable range and stop if anything hurts. If you have pain or an injury, check with a health professional first.
Questions about energy stretches
What can I do about the afternoon slump at work?
A short burst of easy movement helps many people feel more awake. Try a seated march, alternating heel digs or step jacks for a minute or two. Desk Gym can remind you before the slump arrives.
Will these exercises make me sweaty?
No. They are gentle and rhythmic, designed for office clothes.