When you are spending nine to ten hours sitting at a desk, you rarely have any time to yourself as you must do essential chores and get ready for the next day as soon as your workday is over. In this schedule you can see a glaring lack of one of the biggest essentials a person needs, exercising. While you may have a normal weight, there are a barrage of medical problems you can run into when you are an office worker.

Imagine the strain your body is under when you are working for long stretches in a day. Your neck will be stiff and hurting, your back will also feel inflexible, and you will feel a burdening sense of fatigue no matter how much you sleep. This is where desk exercises come into play. While many people believe that doing desk exercises is just lazy, they are the most accessible forms of exercise that you can do anywhere, any time and with minimal or no equipment.

Desk Exercises You Can Do To Avoid Strain

Many studies have shown that being immobile for so long can cause you to develop several health issues and is really bad for your health. Sitting for long stretches is bad for your health because it slows down your metabolism, making it harder for your body to control things like blood sugar, blood pressure, and weight, which can increase your risk of diabetes, heart disease, and obesity. The poor circulation can also lead to different issues like ankle, neck and joint pain, even blood clots. Here are some exercises you can do, even while sitting.

Chair Squats

Stand with feet shoulder-width apart, facing away from your chair. Lower yourself like you're about to sit, lightly touching the chair, then stand back up. This strengthens your legs and glutes. Repeat 10-15 times.

Arm Circles

Extend your arms out to your sides at shoulder height. Make small circles forward for 15-20 seconds, then reverse the direction. This improves shoulder mobility and gets your blood flowing.

Seated Leg Extensions

Sit tall in your chair and slowly straighten one leg out in front of you. Hold for a few seconds, then lower it back down. Repeat with the other leg. Do 10-15 repetitions on each leg to work your quads.

Seated Neck Circles

Gently drop your chin to your chest and slowly roll your head in a circle, first clockwise, then counterclockwise. This helps relieve neck tension and improves neck mobility. Repeat 5-10 circles in each direction.

Seated Torso Twists

Sit up straight, place your hands on your shoulders, and gently twist your upper body to the left, then to the right. This helps improve spinal mobility and stretches your back muscles. Repeat 10-15 times on each side.

Chair Dips

Sit on the edge of your chair, place your hands on the seat beside you, and slide your hips forward. Lower your body by bending your elbows, then push back up. This strengthens your triceps and shoulders. Aim for 8-12 repetitions.

Desk Push-Ups

Place your hands shoulder-width apart on your desk. Step back so your body forms a straight line. Lower your chest towards the desk, then push back up. This strengthens your chest, shoulders, and triceps. Aim for 8-12 repetitions.

Standing Calf Raises

Stand with your feet hip-width apart. Rise up onto your toes, lifting your heels off the ground, then lower back down. This strengthens your calf muscles and improves ankle stability. Repeat 15-20 times.

Desk Plank

Place your forearms on your desk, shoulder-width apart, and step back until your body forms a straight line. Engage your core and hold this position for 30-60 seconds. This strengthens your core and improves posture.

Ankle Circles

While sitting, lift one foot off the ground and make circles with your ankle, first clockwise, then counterclockwise. This improves ankle flexibility and circulation in your lower legs. Repeat 10-15 circles in each direction per foot.

Exercise is universally recognized as a cornerstone of physical and mental well-being. It strengthens the heart, enhances brain function, supports metabolism, and plays a key role in managing stress. But when it comes to fertility, especially for couples trying to conceive, there’s a delicate balance. While moderate exercise can significantly improve the chances of conception, overtraining or pushing the body into an energy deficit may do just the opposite.

According to recent data, moderate physical activity improves fertility by up to 27% in women and can lead to a 44% increase in total sperm count in men. But, as with most things in health, more isn’t always better.

How Moderate Exercise Enhances Fertility?

For those trying to conceive, physical activity is a potent ally. “Exercise is not just about being fit—it's a powerful solution for reproductive health,” says Dr. Nishi Singh, IVF specialist. “Moderate, regular exercise can truly be a life-changer for those struggling to conceive.” Here’s how moderate movement helps reproductive function:

Hormonal Harmony: Exercise plays a critical role in balancing hormones like estrogen, progesterone, and testosterone—all essential for fertility.

Healthy Weight Maintenance: Maintaining a healthy BMI helps reduce obesity-related fertility complications, such as insulin resistance and anovulation.

Improved Ovulation & Egg Quality: Enhanced blood flow to the ovaries improves the quality of the eggs and increases the chances of implantation.

Boosted Sperm Health: In men, strength training and regular cardio are associated with better sperm concentration and motility.

Reduced Stress: Physical activity releases endorphins, lowering stress—a known inhibitor of ovulation and libido.

What Counts as “Moderate” Exercise?

Moderate activity includes any movement that raises your heart rate, increases your breathing, and warms up your body—without pushing you to exhaustion. Think:

• Brisk walking
• Cycling on flat terrain
• Light jogging
• Swimming
• Low-impact aerobics

“You should still be able to talk but not sing,” explains Dr. Singh, outlining how to self-assess moderate intensity. These activities encourage cardiovascular health, balance hormones, and reduce cortisol (the stress hormone), all of which can improve fertility outcomes.

When Exercise Becomes Too Much of a Good Thing?

While movement is often seen as medicine, excessive exercise—particularly when not paired with proper nutrition—can lead to an energy deficit. This occurs when the body doesn’t receive enough fuel to sustain its essential functions, including reproduction. In women, this imbalance can result in irregular or missed menstrual cycles, disrupted ovulation, lower estrogen levels, and diminished egg quality. For men, overtraining may suppress testosterone production and lead to a reduced sperm count, ultimately affecting fertility potential.

“The reproductive system is highly sensitive to energy deficit,” says Dr. Singh. “When the body doesn’t have enough fuel, it prioritizes survival systems like the heart and brain over reproduction.”

How Underweight or Overweight Status Affects Fertility?

Body weight is another critical aspect linked to fertility. A BMI below 18.5 (underweight) or within the obese range can trigger ovulatory disorders, hormonal imbalance, and menstrual irregularities.

Even when ovulation seems regular, issues like insulin resistance, thyroid dysfunction, and polycystic ovarian syndrome (PCOS)—often tied to weight extremes—can hinder conception. Regular moderate exercise supports optimal weight, insulin sensitivity, and thyroid health.

List of Fertility-Friendly Workouts

Dr. Singh emphasizes the importance of a balanced fitness plan that supports the body’s reproductive goals:

Cardio: Walking, swimming, or light jogging to build endurance and improve circulation.

Strength Training: Helps prepare the body for pregnancy by building muscular support for the core and lower body.

Mind-Body Workouts: Yoga and Pilates reduce stress, improve flexibility, and support hormonal balance, creating an ideal environment for conception.

“If you’re unsure how much exercise is right for you, consult a fertility specialist or trainer familiar with pre-conception fitness,” she advises.

Every body is different—and so is every fertility journey. What works for one couple may not be ideal for another. The key lies in listening to your body and monitoring symptoms.

Here are some red flags that your exercise regimen may be negatively impacting fertility:

• Missed or irregular periods
• Low libido
• Constant fatigue or overtraining injuries
• Plateauing or regressing physical performance

In these cases, cutting back on intensity, increasing caloric intake, or taking rest days may help restore hormonal balance.

Exercise can be an incredible fertility booster—when done in moderation. It helps regulate hormones, improves reproductive organ function, boosts egg and sperm health, and reduces stress. However, overdoing it can tip the scales in the wrong direction, potentially delaying conception.

As Dr. Singh puts it, “Effective exercise is not about pushing harder—it’s about working smarter. A moderate, sustainable fitness plan not only supports overall wellness but creates the best possible environment for a healthy pregnancy.”

If you’re actively trying to conceive, consider syncing your fitness goals with your fertility goals. Whether that means dialing it back or adding gentle movement to your day, the right approach can make all the difference.

While the beginning of every week may be difficult, reaching midway and realizing you still have a few more days to work can be even more exhausting. That is where restorative yoga comes in.

Restorative yoga is all about being gentle, supportive, and therapeutic. At its heart, it's a practice of passive healing, meaning you allow your body to relax deeply rather than actively working your muscles. This style is known for activating your parasympathetic nervous system, often called the "rest and digest" system.

Why Should You Do Restorative Yoga?

By encouraging longer holds in poses (asanas) and deep breathing, it helps trigger your body's natural relaxation response, which can slow breathing, lower blood pressure, and create a sense of calm and well-being.

Restorative yoga uses props like bolsters, blocks, or folded blankets to make poses gentler and more supportive, though you can do them without props too. You'll generally hold these poses for at least 5 minutes, and often much longer if comfortable (some people hold them for 20 minutes or more). The focus is always on comfort and deep relaxation, allowing your body to release tension naturally.

Restorative Yoga Poses To Try

Restorative yoga is a passive, meditative form of yoga that emphasizes deep breathing and releasing physical tension. Unlike active yoga styles, you hold poses for extended periods, typically 5 minutes or more. It often uses props like blankets, blocks, or bolsters to support your body, allowing for deeper relaxation and comfort in each pose. This gentle practice is generally considered safe for most people. If you have any health concerns, it's always wise to talk to your doctor or physical therapist before starting restorative yoga.

Child's Pose

This pose helps calm stress and tiredness. It gently stretches your spine, hips, and shoulders. To do it, kneel with your buttocks on your heels, then lean forward, resting your torso between your thighs. Extend your arms forward or alongside your body. You can use cushions for support. Stay for up to 5 minutes, breathing deeply.

Supported Reclined Bound Angle Pose

This pose opens hips and calms your nervous system, deeply relaxing your body and mind. It's great for stress, anxiety, and menstrual comfort, offering a gentle inner thigh stretch. Lie back on a bolster with supported knees, breathing deeply for 10-20 minutes of serene release.

Supported Supine Spinal Twist

This gentle twist releases spine and lower back tension, while calming your nervous system. Props let your body fully relax into the twist, soothing abdominal organs and aiding digestion. It's perfect for unwinding after a long day or before sleep. Hold for 5-10 minutes per side.

Supported Wide-Legged Forward Fold

This pose offers a gentle stretch for inner thighs and hamstrings, while deeply calming your mind. Props allow you to relax into the fold without strain, making it great for reducing stress and anxiety. It encourages quiet reflection and unwinding. Hold for 5-15 minutes, breathing smoothly.

Corpse Pose (Savasana)

This is a go-to pose for deep relaxation and easing stress. To do it, lie on your back with a folded blanket under your head and a bolster or blankets under your knees for support. Let your arms rest naturally at your sides, palms up. Stay for 10 minutes or more, breathing deeply and letting all your muscles relax.

Legs-Up-The-Wall Pose

This pose helps relieve tired legs and feet, gently stretches your hamstrings and neck, and can ease mild backache. Sit sideways against a wall, then swing your legs up the wall. Use a blanket for your head and optionally for lower back support. Rest your arms comfortably, breathe deeply, and relax your body for 10 minutes.

We often think of exercise as just two things: getting our heart pumping with activities like running or building muscles by lifting weights. But there are two other really important parts of fitness: flexibility and balance. These are super important, especially as we get older. Yoga is amazing because it can work on all four of these at a time. Plus, new studies suggest yoga has good effects on many things that keep your heart healthy.

Many believe yoga is only about physical poses, but it offers much more. Yoga is a powerful tool for a healthy heart, connecting your body, mind, and breath. It also aids in weight management and improves flexibility. Combining yoga with other exercises is crucial for overall fitness and a strong heart.

How Yoga Helps Your Heart

A keyway yoga benefits your heart is by reducing stress. Managing stress is super important for your overall well-being, and yoga is excellent at this. Regular practice also boosts your flexibility, strength, and stamina. This combination of stress relief and physical improvement makes yoga a powerful ally for heart health.

Tadasana (Mountain Pose)

This basic pose is excellent for heart health and strengthens your lower back. Stand tall, join your feet, interlock hands, and stretch arms upwards while inhaling. Look up gently, hold for 5-10 seconds, then repeat. It's a simple start for better posture and stability.

Utkatasana (Chair Pose)

The Chair Pose boosts your breathing, which directly helps your heart. It's a great "heart-opening" pose. Start standing, bend knees as if sitting, and raise arms. Keep shoulders relaxed. Hold for 5-10 breaths, then slowly return. This builds leg strength and improves circulation.

Vrikshasana (Tree Pose)

As easy as Mountain Pose, Tree Pose strengthens shoulders and improves posture. Stand tall, lift one leg to your inner thigh, and bring hands together above your head. Keep your back straight and hold for a few breaths. This pose enhances balance and focus.

Uttanasana (Standing Forward Bend)

Uttanasana is a calming, relaxing pose that helps soothe your mind, though it needs some flexibility. Begin standing tall, then exhale and bend forward from your waist. Place hands on the floor near your feet. Hold briefly and release. This stretch can relieve stress and gently decompress your spine.

Padangusthasana (Big Toe Pose)

This pose is great for reducing stress and anxiety, working your thighs and calves. It also helps manage high blood pressure. Stand, put hands on hips, exhale, and bend to grab your big toes. Pull your belly in. Hold briefly and release. This deep stretch can calm your nervous system.

Adho Mukho Svanasana (Downward-Facing Dog Pose)

Downward Dog calms your mind and improves balance. It strengthens your shoulders and knees. Start on hands and knees, lift hips back, forming an inverted V-shape. Press through palms, keep legs active. Hold for 5-8 breaths. This pose stretches the whole body and sends blood flow to the brain.

Paschimottanasana (Seated Forward Bend)

This pose can boost your immune system and is excellent for heart health, though it requires flexibility. Sit with legs together, lean forward from your waist, trying to touch your stomach to thighs. Hold for 8-10 breaths. This deep stretch calms the brain and relieves stress.

Setu Bandhasana (Bridge Pose)

The Bridge Pose improves balance, strengthens your body, and helps relieve stress. Lie on your back, feet apart. Press down to lift hips off the mat. Place arms by your sides. Push hips up, hold for 3-4 breaths, then release. This pose stretches the chest and neck, while strengthening the back and glutes.