Exercises You Can Do At Work

For the majority of us, working 40+ hours a week and also trying to maintain a social life, often means that regular exercise is put on the back burner. But this is at great detriment to our physical health- according to the World Health Organisation, leading a sedentary lifestyle can lead to an increased risk of diabetes and heart disease, as well as loss of muscle and bone strength. But what if you could squeeze a workout into your working hours, using the office as your gym? This will not only improve your physical health, as according to studies by the American College of Sports and Medicine:

  • 60% of employees said their time management skills, mental performance and ability to meet deadlines improved on days they exercised.

  • 27% of employees reported higher levels of “dealing calmly with stress” on days they exercised.

  • 41% of employees reported higher rates of “feeling motivated to work” on exercise days.

You never needed a better reason to exercise at work! Check out these movements you can do to raise your heart rate and boost those endorphins to ensure you have a productive day in the office.


Image by Steve Buissinne from Pixabay

#1- Seated Leg Raises

You can do these leg and abdominal exercises even when you’re in a meeting or a conference call without people noticing. Sit upright in your office chair. Straighten your left leg so that it is parallel to the floor and hold it in place for 10 seconds. Now, do the same with your right leg. Repeat both legs for 15 repetitions. Simple!

#2- Tricep Dips

Position yourself on the edge of your desk with your palms either side of your hips. Make sure your feet are flat on the floor before bending your elbows and lowering your body (aim to go until your elbow are bent at 90-degree angles.) Hold the pose for 30 secs, break and then repeat until you have been working for 5 minutes.

#3- Arm Curls

Hold a water bottle (or anything that’s a similar weight) and let your arms fall to your sides. Slowly bend them upwards and repeat until you’ve completed three sets of 12 reps on each arm.

Image by daniel64 from Pixabay

#4- Wall Sits

Stand with your back against a wall and your legs out at an angle. Lower yourself into a squatting position (like you’re sitting on a chair). Hold this for as long as you can, before sliding back up. As you build strength, put something weighty on your thighs like a pile of books.

#5- Seated Arm Circles

While sitting, stretch your arms out to your sides and squeeze your shoulder blades together. Face your palms down and draw small circles in the air with your arms (in a forward motion) 20 times. Then, repeat with your palms facing up towards the ceiling (moving backwards this time).


Image by Irina L from Pixabay

#6- Calf Raises

Using your desk for support, stand on your tip toes and hold this position for 15 seconds. Lower back down for one second, then rise and hold for 15 seconds again. Repeat this for two minutes.

#7- Chair Squat

Using a stable chair, perch on the edge of the seat and slowly stand up with your hands by your side (keep your chest raised as much as you can.) Lower your bum until you return to the same seated position. Repeat for one minute (or try challenging yourself to hover above the chair for 30 seconds).

#8- Lunge Jumps

To begin, it is essential that you make sure you have enough space! Then stand with your feet together and your arms bent at the elbow. Move into a lunge position, then jump to switch to the other side. Repeat 15 times per leg.


Health and Safety Warning

Before performing any of these exercises, ensure your space is safe and suitable. Please proceed with caution if you are injured or recovering from injury. Otherwise, happy deskercise!



Image by AndiP from Pixabay