10 Ways to Exercise at Work

Posted by Brandon Howard on Jun 23, 2015 4:23:19 PM


A sedentary lifestyle is one that has none or very irregular physical activity. Researchers have linked sitting for long periods of time to a number of health concerns such as obesity, high blood pressure, high blood sugar, high cholesterol, etc.  It used to be that our jobs would aid us in getting at least some activity. Nowadays with jobs being increasingly computerized and automated it is extremely hard to get exercise or physical activity during the day. It is recommended that we get 30 minutes of exercise 5 days a week but working 8-12 or more hr days makes it hard to fit that in. One way to get around this is to exercise at work. I’m not talking about boot camps or getting really sweaty at work but just something to get your moving. Exercising at work increases energy, increases productivity, improves morale, improves posture, and increases core strength. Here are some exercises that don’t require any equipment and can be done at a desk:

1. Sit to stands

2. Jumping jacks

3. Running in place or high knee raises

4. Wall Push ups

5. Standing calf raises

6. Arm circles

7. Shoulder rolls (backwards and forwards)

8. Seated leg raises

9. Butt kicks

10. Bent over reverse bear hugs

* Do 2-3 sets of 10-15 reps per exercise

While working out at the office will not replace more intense exercise it is an excellent stop gap until you can. A few exercises here and there during the course of a work day can really add up and help keep you moving.