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Benefits of Desk-Bikes and Exercises to Try

21 February 2022

Many of us have a tough schedule, making it difficult to take out time to work out regularly. However, this does not mean that exercising is not important. In fact, if you want to remain healthy, live a long life, and stay safe from cardiovascular diseases, figuring out a way to include time to work out is crucial.

This is where desk bikes come in. Desk bikes have been around for a long time, but many people do not know exactly how useful they are. In fact, a desk bike is known to be a game-changer, especially for those who have a desk job and spend most of their time on their laptops. They help burn calories, reduce pain in diabetic individuals, and increase flexibility. Since biking is a low-impact workout, it is gentle on the ankle joints, hip, and knee.

In this article, we will talk about the benefits of desk-bikes and the kind of exercises you can try, all from the comfort of your own home or office.

Benefits of Desk-Bikes

Benefits of Desk-Bikes

Newton's Law states that an object that is uniform will remain in motion- this sentence perfectly describes the benefits of desk-bikes. A desk bike helps improve mood, increases motivation, and makes task management easier without causing any interruptions in productivity.

Moreover, it also helps neutralize the afternoon slump that all of us have become used to – that feeling of exhaustion and sleepiness that hits mid-day, especially after a good lunch. Continue reading to find out why desk bikes are an absolute God-sent.

Enhances Physical Health

Desk jobs can be great, but the worst part is the idle time and stillness that causes loads of health issues. Biking is a great opportunity to get rid of these problems since the motion allows blood flow, reducing chances of fluid retention.

As compared to a conventional workstation, a biking desk will help you burn far more calories, eventually resulting in you losing body fat. Now, you no longer have to feel guilty about not going to the gym at the crack of dawn before you are meant to sign in to work. The calories you burn at your shift make up for all that.

A desk bike helps improve flexibility, as well as heart health. It is a great low-impact exercise, especially for those individuals who experience chronic pain and joint problems.

Boosts Cognitive Ability

A desk bike is a low-impact workout that helps an individual feel more energized. This boost of energy increases focus, motivation, and concentration throughout the day.

Moreover, working out on a desk bike also helps improve one's temperament while boosting cognitive abilities like problem-solving skills, creativity, and decision-making. An increase in one's cognitive abilities can lead to increased productivity at work.

Improves Mental Health

Improves Mental Health

When you work out, endorphins, also known as happy hormones, are produced in the body. Hence, even though after you exercise, you may feel physically exhausted, you cannot deny feeling mentally energized.

As a result, bike desks help reduce depression, stress, and anxiety. This means that alongside physical health benefits, the bike also provides mental health benefits for individuals.

Does Not Compromise Your Schedule

Many people have difficult jobs. This means that they spend most of their time at work, with little to no time left to work out. We understand that coming home after spending nine hours at work is not easy. It is exhausting and overwhelming, and by the time you get home, all you want to do is get in bed and not get up till the next morning.

However, this desk bike allows you to work out while you are at your job so that you do not have to worry about burning off those extra calories later. Cycling and working- what a great combination!

Does Not Interrupt Work

If you were the only one pedaling while working, you would look silly. However, if your workplace gave all its employees desk-bikes, all your coworkers would cycle while working. Since the machines are quiet and do not make any noise, you can continue to work out without disturbing those around you. In fact, you could attend conference calls on Zoom with potential clients, and no one would know that you are on a desk bike- that's how cool a desk bike is!

However, when cycling on a desk bike, an individual may sway from side to side. This is because they are not used to cycling. As you practice each day, you should be able to keep your body stable—the key is to train your body by making a couple of adjustments and giving it time.

To do this, you need to ensure that your chair is adjusted so that the pedals are at a comfortable height. The machine needs to be set at a beginner level. Make sure that you sit up straight and that your abdomen is tight. You must concentrate on pushing your legs. Even though you might feel awkward initially, allow your body to build up momentum.

Exercises to Try on a Desk Bike

Exercises to Try on a Desk Bike

The Butt Clench

The butt clench is the easiest exercise to practice on a desk bike without anyone noticing. With this exercise, all you have to do is tighten and release your glutes. It can be done when you are on your desk, or even when you are commuting to work or sitting in a long meeting.

When it comes to cycling, a strong posterior is absolutely crucial. The glute muscles work as a powerful extensor of one's hip. This helps increase power when the legs are extended during a leg rotation.

Beginner Workout

If you are just understanding how a desk bike works, you need to start gradually and slowly build up the intensity of your workout over time.

The key is, to begin with, a 25-to-35-minute workout and aim to progress from there. As you build a fitness routine, you can start adding 1-minute increments.

Here is what a beginner workout looks like:

Pedal slowly for 5 to 10 minutes.
For the next 5 minutes, switch to medium intensity. You should cycle at high intensity for 1 to 2 minutes, follow it up by medium intensity for 5-minutes, and repeat this routine again.
Complete your workout routine by cycling for 5-minutes at low intensity.

Weight Loss Cycling

If you're looking to burn body fat and calories at work, you can start cycling at your desk accordingly. The only thing you need to be aware of is constantly switching your resistance levels. Here is what your workout plan should look like:

Begin by slowly pedaling for 5 to 10 minutes.
Cycle at medium intensity for another 3 to 5 minutes.
For 1 to 3 minutes, cycle at high intensity and then switch to medium intensity for 3 to 5 minutes. Continue to do this for the next 20 to 30 minutes.
Pedal at low intensity for 5 to 10 minutes to cool down.


Desk bikes are a great investment. Whether you are an employer setting up a workplace for your potential staff or someone who works remotely, a desk bike is a great option. It will allow you and those around you to remain healthy and positive and produce optimum work at all times.

Moreover, since you will be working out, you can count on less frequent sick days as your body becomes stronger. Remember, getting used to a desk bike might take some time- all you have to do is remain patient and push through the days your legs feel too tired to work out.