15 Workplace Exercises To Keep You Healthy at the Office

Workplace exercise (WE) is an intervention with specific physical exercises for workers carried out at the work site, which aims to improve general outcomes, such as Quality of Life and occupational environment, as well as specific outcomes, such as muscle strength and flexibility.

Real Time Desk Exercises & Stretches – Ask Doctor Jo

Benefits of workplace exercises

Exercises at work are a great way to stay fit and active without sacrificing your productivity. You can work out at your desk, during breaks, or even while driving to work. Common benefits of exercising at work include:

List of workplace exercises

You can engage in a variety of workplace exercises inside or outside of the office. Here are common ways for you to exercise at work:

Bike or walk to work

Try walking to and from work if you live nearby on days when the weather is nice. Pack some running gear and run to and from work each day if you have time to change. Cycling each day to work rather than driving contributes to environmental protection and reduces gas costs.

Fit in a workout during your lunch break

Try working out during your entire lunch hour if you have the time. You can visit a local fitness center or go for a jog. For workers whose schedules don’t leave them with enough time to exercise outside of the office, this is a great solution. Instead of skipping lunch entirely, make sure to still plan a time for it. You can either take your lunch with you and eat it quickly before working out, or you can eat it at your desk while working.

Strengthen your muscles by sitting on a stability ball

Using a stability ball in place of your desk chair is an easy way to exercise at the office. Since there is no back support, it aids in maintaining good posture and aligning your spine as your body attempts to balance itself on the ball at all times. Your abdominal muscles are working to keep your body balanced as well, which allows you to get an excellent, low-intensity abdominal muscle workout.

Be active on your breaks

Spend your brief breaks that you do have time for moving around. If your schedule doesn’t allow for it, go outside to get some fresh air and walk around, or take a quick walk across the office. This keeps your body and mind healthy and gives your brain a break from work so it can concentrate on looking after your health.

Walk around as much as possible

You should endeavor to move around your workplace as much as possible, even when you aren’t taking a break. Use your cell phone to call clients or coworkers for phone conferences, and move around while talking. This prevents your body from becoming accustomed to sitting in a chair and keeps it active. Moving around while talking may also aid in maintaining greater focus on your conversations.

Take the stairs

Whether your office is on the second or sixth floor, using the stairs instead of the elevator will still give your body more exercise. On the way up or down to the office, this helps you strengthen your legs and increase your cardiovascular fitness. Additionally, you can routinely climb and descend the stairs to work out a little bit while taking breaks. If your office is on the top floor, use the stairs to access the remaining floors after taking the elevator to the midpoint.

Avoid stiffness by stretching

Quick stretches can help you loosen up your neck, legs, and arms when they start to feel stiff. You can either get up and touch your toes or sit still and extend both of your arms. This lessens the discomfort you might experience when your body tenses. Additionally, it can boost your energy and alertness, particularly if you’re experiencing an afternoon slump. Try shrugging your shoulders to get rid of any tension. Lift your palms and press them together to stretch your wrists if your hands begin to cramp after typing.

Complete one-minute spurts of activity throughout the day

You can complete brief bursts of activity at your desk for one minute at a time if you only have a short amount of time to get up and move around. Small exercises you can do while sitting include:

Do exercises at your desk

Stay at your desk and complete some of these workouts when you have more time to exercise but not enough time to leave:

Use an adjustable desk

Ask your employer if you can use a standing or adjustable desk since you might spend the majority of your day sitting at your desk. When you feel like taking a break from your chair, you can switch from sitting to standing thanks to adjustable desks. Longer periods of standing throughout the day can improve your health and posture.

Have smaller weights and gear at your desk

Try keeping weights at your desk and using them for your mini-workouts if you want to make your desk exercises more challenging. This can keep your mind and body energized while also enabling you to add muscle and burn more fat. Light weights and resistance bands can both be kept at work and used when you need an added challenge during your workouts.

Practice good posture

As much as you can, keep your back straight to prevent cramping and to lessen back pain. To keep your back straight, try to regularly sit up straight in your chair or stand up frequently. Your body will feel more aligned and straightened. Additionally, as you keep a more poised and professional posture, you’ll appear more professional.

Join a fitness center near the office

Find out if there are any gyms in the area by doing some research. It might be simpler to fit in a quick workout before or after work as a result. Some companies offer free or heavily discounted gym memberships to their employees in an effort to promote a fit and active lifestyle. To find out if your company provides any opportunities like this, speak with your employer or the human resources department.

Organize a workout group with your employees

If you exercise with others who share your fitness objectives, it can be more enjoyable and simpler. Join or organize a workout group with other employees. You can all go to the gym, go for walks, or engage in quick office exercises together. Exercise with your team increases your chances of staying fit because there are more people holding you accountable.

Exercise on your work trips

Use your airport layovers as an opportunity to squeeze in a quick workout if you frequently travel to different cities or countries for work. Power walk around the airport or stroll around it while outside in the fresh air. Ask to stay at a hotel with a gym if you’re staying overnight so you can work out when you have free time in between meetings or conferences.


What kind of exercise can I do at work?

Other options
  • Go for a short walk on your breaks.
  • Replace your office chair with an exercise ball.
  • Use the stairs regularly.
  • Consider a standing desk.
  • Consider walking or biking to work if practical.
  • So that you can exercise during your lunch break, keep some exercise equipment at work.
  • Walk while on the phone.

Why is exercise important in the workplace?

The immune systems of your employees are strengthened by exercise, making them less vulnerable to whatever bug is going around the office. Regular exercisers at work are typically healthier than their sedentary counterparts. This translates into fewer sick days, fewer doctor’s appointments, and overall lower absenteeism.

How much should an office worker exercise?

Unwelcome news, but according to new research from the University of Cambridge, office workers should exercise for at least an hour per day to lower their risk of dying young.

What are 7 different exercises?

We posed this question to four fitness experts and compiled a list of their favorites.
  • Walking. Cardiovascular exercise is essential to any exercise regimen as it strengthens the heart and burns calories.
  • Interval training. …
  • Squats. …
  • Lunges. …
  • Push-ups. …
  • Abdominal Crunches. …
  • Bent-over Row.

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