Move From Where You Sit: Desk Chair Exercises for Busy Days
For many men and women, long workdays or university schedules make traditional workouts feel impossible. When time is tight, movement often becomes the first thing to disappear.
If you know your day is going to be busy from morning to evening, here’s what you can do instead.
Why Start From Your Desk Chair?
In a recent Instagram video, Monty Simmons shared simple exercises you can do straight from your desk chair at work, at university, or even at home. The idea isn’t to replace workouts entirely, but to keep movement part of your routine even on the busiest days.
When you’re sitting for long periods, small movements can make a big difference. Chair-based exercises remove the pressure of needing space, equipment, or a full workout block. You can move quietly, focus on your posture, and reset your body without leaving your workspace.
Here is how you do it:
Pick two or three simple movements you can repeat throughout the day:
Seated core holds
Shoulder rolls or posture resets
Gentle twists or leg lifts
Start small and aim for short movement breaks whenever you can.
Think of these movements as short reset moments rather than workouts.
You’re not trying to replace a full session, you’re simply breaking up long periods of sitting and reminding your body to move.
Ask yourself: Where can I add a quick reset today?
Between meetings, after emails, or during study breaks, small moments add up without feeling overwhelming.
Movement Can Fit Around Your Day
Exercise doesn’t always need a start time, a plan, or a full change of clothes. Sometimes it’s just about adjusting your posture, engaging your core, or standing up for a minute when you’ve been sitting too long.
Monty’s desk-chair approach is built around flexibility. Instead of waiting for the “perfect” time to train, you move in ways that support your day as it happens.