7 Exercises You Can Do at Work!

Nov 08, 2017

7 Exercises You Can Do at Work!

Many Americans spend their whole day seated; you sit at work, you sit at dinner…you’re probably sitting while you read this article! It’s no surprise that our society has developed a sedentary lifestyle thanks to improved technology. That’s why we recommend that people exercise at work!

Lack of physical activity has been linked to an increased risk of diabetes and heart disease, as well as a loss of bone and muscle strength. With these risks and the increased likelihood for weight gain, it’s more important now than ever before that we find opportunities to move throughout the day.

We’ll help with this list of exercises you can do at the office!


Any proper exercise routine begins and ends with a series of stretches. They ensure that our bodies are flexible and ready to handle the full range of motion exercises entail.

For all of the following stretches, be sure to hold the position for a moment, release, and then repeat!

  • Arms – Intertwine your fingers and reach as high as possible.
  • Neck – Look as far left as you can without straining. After stretching left, look to the right!
  • Shoulders – Shrug your shoulders by raising them towards your ears.
  • Chest – Bring your hands together behind your back and then sit tall.
  • Legs – Keep your leg bent, grab it, and bring it towards your chest. Don’t forget to exercise the other leg afterwards!
  • Glutes – Place your left ankle on your right knee. Gently and slowly press the knee down a few times. Repeat with your right leg!


Now that you’re stretched and ready to go, try doing a couple of pushups. They’re a straightforward exercise and perfect to start building up strength. If you’re having trouble (or if the floor is dirty), try doing them against the wall. Practice makes perfect!

However you choose to do your pushups, aim for 3 sets of 10 reps.


Squats are great because you perform a simliar motion several times throughout the day already. Once you’re seated in your chair, stand up without using your hands, sit back down, and repeat. Keep at it until you can do 10 at a time. Once there try doing a set every time you have to sit back down!


Don’t worry, we’re not telling you to sprint around the office! This work exercise can be performed while staying in place. Simply move in place for 30-45 seconds, 3 to 5 times during your day. If you want to up the ante, bring your knees up to your waist when jogging!


To perform a wall sit, press your back against the wall and lower your body until you’re in a seated position. Hold in this pose for 10-30 seconds and you’re good to go. This is ideal for when you’re waiting for the printer to finish!


This one’s perfect for the arms and can be performed while sitting. First, find something heavy like a ream of paper or your bag. Hold it at shoulder height and raise it above your head. Repeat for 3 sets of 10 reps.


Our 6 previous tips FEEL like working out. THESE are ways to get more exercise at work without even noticing it!

  • Park Far from the Door

It’s easy to add a few extra steps at least twice a day if you keep your car at the back of the parking lot. It’ll help increase your heartrate and keep your car safe from accidental scratches and scuffs.

  • Walk during Your Break

Instead of stopping by the water cooler or the break room during your fifteen minutes, go for a stroll! It provides a change of scenery and relief from staring at a computer screen. Grab a friend and chat while you walk!

  • Take the Stairs

Avoid the cramped elevator and use the stairs. It’s a great way to get a little cardio boost and work our your calves!

  • Stand More Frequently

Simply getting on your feet more can help stave off adverse health effects and weight gain. That’s why standing desks have been so popular lately.

You can fit standing into your schedule, even without the desk! Stand whenever you get a phone call. You can even use the time for some exercises and the person on the other line won’t ever even know!


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