How to improve circulation while sitting at desk

Are you one of those office workers who were unaware of the fact that sitting for prolonged hours is hazardous to your health and now looking for ways on how to improve circulation while sitting at desk?

A traditional office person starts the day by driving to their workplace and spends most of the day at an office desk. In addition to enhancing the likelihood of diabetes and high cholesterol, prolonged sitting raises the risk of dementia. In particular, it adds pressure on the internal organs, resulting in poor blood flow, causing numbness, stinging pain in the legs, and muscle cramps, and if left untreated, can hurt the heart too. 

Moving is living! 

Engaging in active sitting and making a few little lifestyle changes can prevent the damaging health effects of prolonged office hours on your desk. You can improve circulation while sitting at desk by following the advice listed below.

Ways to improve circulation while sitting at desk 

To maintain your energy level and minimize the risk of developing heart diseases, ensuring sufficient blood circulation while managing tasks at an office desk is crucial. Here are some strategies you may use to keep your blood flowing properly.

Take short walks

take short walks

Sitting at an office desk for long periods, you must take a break every 30 to 45 minutes. Instead of being seated at your desk during your break, take a short stroll around your workstation, engage in some exercise, or do stair walks. Leg motion will help the muscles in the legs contract and expand, encouraging proper circulation to the heart and other body organs. 

Switch to an ergonomic office chair 

Always consider using an ergonomic work desk in your office if you are concerned about your health. A poorly tailored work desk forces one to adopt a suboptimal position, which increases strain on the organs and reduces blood flow.

The needs of an office worker are considered when designing an ergonomic office desk, ensuring that no body part is crushed and encouraging improved circulation while sitting at a desk.

Always choose the best type of chair according to your job.  

For instance, I spend hours at my home office desk, writing these handy guides sitting on my favorite GABRYLLY Ergonomic Mesh Office Chair. I love this chair for two reasons; Lumbar support and adjustable headrest which gives the most comfort and cozy feel. Furthermore, the chairs come with 5 years of warranty and easy parts replacements by the manufacturer. 

💺 Check out the Chair’s details & Price

Try active sitting 

Working on a comfortable office desk for prolonged hours adversely affects muscles by providing complete support, and thus they do not remain active. 

different Ways to improve circulation while sitting at desk 

Switching to a work desk without a back or armrest will put you in the actively seated position, which keeps your muscles engaged throughout your office hours. 

Kneeling chairs may be the most effective in this regard because they provide a rocking motion in addition to all the elements stated above to encourage active work posture. 

Stretch at your desk 

Due to the workload, it might become difficult for office workers to get up from their desks, stretch, and take a short walk. The prolonged seated hours strain the hamstrings, cause a stinging sensation down the legs, and restrict the blood circulation in the lower body part, which can cause numbness in the legs. 

To avoid muscle deterioration and keep them active, it is advised to stretch your arms and legs to improve circulation while sitting at the desk. 

Use a standing desk 

Since the seated posture does not need muscles to stay active, the lack of movement in the lower body disturbs the blood flow. 

standing and blood circulation in legs

The standing desk or kneeling stools give all the right reasons to consider using it at your office.

In the standing posture, even if we are not moving, our body weight keeps the muscles active to maintain balance and thus supply proper oxygen to each cell of our body by maintaining proper blood flow and preventing heart diseases.  

Wear compression socks 

Compression socks can also enhance blood circulation while being worn at work. The tight fit of these particular socks presses your feet more firmly against your legs than a regular sock would. This compression allows blood to flow more easily to the legs and back to the heart.

Stay hydrated 

Do you experience a rapid heart or breathing rate while sitting at your work desk? This may be the result of inadequate water intake. According to medical research, hydration significantly enhances mental function and energy levels in the body. 

Make sure to stay hydrated during work hours to prevent fatigue buildup in muscles and encourage proper blood flow in the body. 

Exercises to reduce the low blood circulation risks

Exercises are essential for encouraging healthy blood circulation from the heart to other body organs to keep the person energetic and focused during office hours. Here are some suggestions for quick exercises you could do in your office.

Knee exercise 

It could seem a little strange to exercise at the office, but it will be highly advantageous to reduce the risk of low blood circulation while seated at your desk for long periods.

To perform this exercise, you must flex your knees, contract your quadriceps (the large muscle in front of your thigh), and lift your leg about 12 inches off the floor.

Now, stretch your knee all the way to your chest for 15 seconds before releasing it. Repeat this movement 20 times with each leg for healthier blood circulation at your workplace. 


A continual seated position severely hampers the blood circulation in the lower body. To prevent it, keep the lower body in a little motion during your working period to encourage the easy flow of blood to the heart and back. 

The ankles exercise is easy to do while completing your tasks on the office desk. Just rotate your ankles once clockwise and then anticlockwise direction (each direction for 30 seconds).


Moving your feet is yet another excellent way to maintain healthy blood circulation. Keep a relaxed stance on your work desk and place your foot firmly on the ground. Put your weight on your toes now, and lift your heels. Do this for three seconds. 

Next, place your heels firmly on the ground while lifting your toes upward. 

Repeat this ten times with each foot to improve leg circulation while sitting and dealing with multiple tasks at your office. 

P.S: These two guys, Bob & Brad, did a great job; make sure to watch the full exercise video.


Does moving your legs while sitting help circulation?

Office workers are usually unaware of their long sitting hours and spend long hours without moving their legs, leading to muscle atrophy. 

A new study says that moving your legs while sitting prevents the lower body muscles from becoming inactive, promotes blood circulation, and potentially helps prevent heart diseases. 

Can sitting too long cut off circulation?

Sitting for prolonged hours can seriously cut off blood circulation in the body. As in the seated posture, our body muscles rest, slowing down the circulation and restricting the blood from flowing back to the upper parts of the body. The office person must take short breaks and stretch their body for proper circulation. 

How can I improve circulation quickly?

If you are looking for how to get blood flow quickly to improve circulation while sitting at desk, take short breaks off your seat and walk in your room. The other ways are to stretch your arms and legs while being seated or do exercises for better blood circulation.  

Does desk cycle help circulation?

The main goals of employing a desk cycle are to improve leg circulation while sitting and switch to a healthier lifestyle. The desk cycle encourages healthier blood circulation, promotes a good heart rate, and exercises the lower body muscles that go numb from extended periods of job hours at a desk.