Move a little, feel a lot better
You don’t need a gym membership, workout gear, or an hour of spare time to start moving more. You just need a few minutes—and a little curiosity about how much better your body can feel with tiny changes.
I was inspired by the surprising interest I got on my recent YouTube videos that showed how Beat Saber and other video games are invigorating enough to count as part of my exercise program.
Choose your exercise adventure from the choices below!
These beginner-friendly exercises are easy, safe, and don’t require anything fancy. Just a chair, a bit of floor space, and a few minutes.
🪑 Chair-Based / Desk-Friendly Moves
- Chair Squats
Stand up from your chair, then slowly sit back down, to a point that’s just above the seat where it’s comfortable to rise again without straining. Don’t plop down and sit! Repeat 10–15 reps. Great for legs and core.
- Seated Knee Lifts
Sit tall, lift one knee toward your chest, lower, then switch. Go for 15–20 reps total.
- Calf Raises
Stand behind your chair, hold for balance, rise to lift heels off the floor and balance on your toes for a moment, then let your heels come down. Repeat 15–20 reps.
- Shoulder Rolls
Roll shoulders forward in circles 10 times, then backward 10 times. Helps undo desk tension. Repeat if you wish.
- Wrist & Finger Stretches
Perfect if you type all day—stretch wrists in each direction, and flex and extend fingers for a few sets of the whole set.
🧍♀️ Standing Moves You Can Do Anywhere
- March in Place
Get those knees up! Start low-impact, then pump the arms. Aim for 30–60 seconds.
- Wall Push-Ups
Hands on the wall, step back with both feet, and do gentle push-ups. Aim for 10–15 reps.
- Side Leg Lifts
Hold onto a desk or wall for balance, lift leg to the side without bending at the knee, then gently lower it. 10–12 reps each leg.
- Standing Core Twists
Hands on hips or out front, gently rotate torso side to side. Engages obliques and loosens the spine. If you tend to become dizzy, use one hand to hold a sturdy table beside you.
- Arm Circles
Extend arms to the sides and do small circles in each direction (forwards and backward) for 30 seconds each way. I also enjoy arm circles overhead and out in front, too, although not everyone takes the time to do this!
📺 During Commercial Breaks / 2-Minute Blasts
- Step Touch or Side Steps
Step side to side with a light bounce. Add arms for a quick cardio burst.
- Sit-to-Stand with a Pause
From your couch, do slow sit-to-stands with a 2-second pause at the bottom.
- Toe Taps on the Couch
Tap your toes quickly on the edge of the couch or coffee table (like low step aerobics). 30 seconds.
- Standing Arm Pumps
Just stand and pump your arms as fast as you can for 30 seconds—it gets the heart going surprisingly fast.
- Mini Plank
Lean on a table or a bench for a countertop plank—hold 20–30 seconds. (Great demo of a countertop plank using table.)
Why bother moving during the day?
You don’t need to overhaul your life—just sneak a few short moves into your breaks.
- It boosts your energy (no coffee required).
- It helps fight stiffness, tight hips, sore backs, and tech neck.
- It gets your blood flowing so your brain stays sharp.
- And most importantly: it reminds your body that it wasn’t built to be a statue.
Tips for Getting Started
- Set a timer or pair movement with something you already do—waiting for your coffee to brew? Squat it out.
- Keep it playful. This isn’t bootcamp—it’s body maintenance.
- Start small and be consistent. Even 5 minutes a day adds up.
No Shame, Just Progress
If you’re starting from zero—or coming back after a long break—just remember: doing something is always better than doing nothing. You don’t need to “get fit” to deserve to move. You already deserve to feel better in your body.
So stand up, stretch it out, and maybe even have a little fun with it. You’ve got this.
Want a printable checklist of these exercises to keep by your desk or TV? Leave a comment to let me know, and I’ll add one!
By Heidi Bada, Certified Personal Trainer since 2016
