Best Ways to Exercise at Work and Stay Healthy

Best Ways to Exercise at Work and Stay Healthy

There’s nothing like a good workout to get your blood pumping. But what if you can’t leave the office? It’s not as simple as just getting up and going to the gym, but there are still plenty of ways to work out in the workplace.

One of the best things you can do for your health is to “deskercise”. And there’s no better time to start exercising than at work! Research has shown that those who work out regularly at work are more productive, and have a healthier outlook on life.

There are many ways to get started exercising at work—from taking a brisk walk during your lunch break to going for a run after work, there are plenty of options available.

In this post, we’ll discuss the best ways to exercise at work, from walking to running, and discuss how you can start exercising at work today.

Why Exercise at Work

Exercise at Work

Research says that the office environment and motivation levels of workers, determine the amount of exercise performed during office hours.

There are several benefits to exercising at work, including:

  • keeps you fit and healthy.
  • boosts your mood.
  • improves your ability to concentrate.
  • reduces stress and lowers your risk of heart disease.
  • boosts your energy levels and increases your productivity.
  • And, it helps you sleep better after work.

How to Exercise at Work?

A study suggested that workplace exercise improved neck pain in office workers when performed regularly.

If you’re sitting at a desk all day, you could stand to add some movement to your workday. Exercise not only makes you more productive, but it also makes you happier and healthier.

There are many ways you can incorporate exercise into your working day.

Take the Stairs and Not the Elevator

The more stairs you take, the more calories you burn. Try walking up and down stairways for ten minutes each hour.

Workout with a Friend The buddy system works! When you work out with someone else, you can keep track of each other’s progress. If one person is stronger than the other, you can encourage the weaker one by helping him or her.

Jog Standing at Your Desk

A simple way to watch your weight is to jog at your desk. You might look crazy, but it is the only way to make your routine. It’s a great way to get your heart rate up and move your body. You don’t need a lot of space to do this.

Go for Jumping Jack

The exercise involves standing on one foot while raising the other leg and jumping as high as possible. It is often used for rehabilitation purposes and as a warm-up exercise.

Do Squat and Squat Jumps

Jumping squats are great for your legs and butt. Squats will also build up your quads (the muscles of your thighs).

Brisk Walk around Your Office

Brisk walking has been proven to improve your health and even helps you lose weight. It’s the easiest way to burn calories, stay in shape, and boost your metabolism.

It doesn’t matter if you are a young or old person. You can do it! Just do it every day in your office for a month and you will see a great change in your body.

Do a Wall-Sit

The Wall Sit is a core stability exercise. It improves the strength of the abdominal muscles, the oblique muscles, and the back muscles.

It is typically done in a standing position with a wall with both feet flat on the floor and the hands by the side. Sit with your back against the wall.

You can do this exercise for 30 seconds and repeat it three times.

Get a Yoga Ball

A yoga ball will make the experience much more comfortable. It gives excellent stretches to the hamstrings and buttocks.

You can easily place it in front of your desk table. Saddle chairs are a great option if you want to sit in an active posture.

Perform Back Kicks aka Donkey Kicks

Stand at your desk and lean forward. Then place your hands on the table and kick back. It is good exercise for the legs, butt, and back. You don’t have to be vigorous. Repeat it 10 to 15 times on both your legs.

Tricep dips Exercise at Work

The triceps, which are located on the back of the upper arm, work harder than almost any other group of muscles.

So when you do tricep dips, you’re working the muscles that support the major muscle groups in your body. It can help you tone your arms and shoulders.

Seated Leg Raise

You can do leg raises under your desk table and feel the stretch in your legs. Do 10 repetitions of each leg.

Bicycle Crunches

Sit on a chair and bend your knees so that your feet are flat on the floor. Then lift one knee and push your elbow towards it.

This crunch helps the oblique and abdominal muscles. Repeat 5 times.

Pelvic Tilt

Sit on your office chair with your legs extended out in front of you. And do a tilt, it will help you build your core muscles and lose those love handles.

Desk Planks

Lie on the floor and do planks for 20 to 30 seconds. This is a simple workout to strengthen your core and back.

It can be done very easily at work. And doesn’t need much space or time.

Go for Push-ups

Doing push-ups is fun. You can challenge a co-worker to do more push-ups than you did. Doing them right is important, be careful not to overdo it.

Do a Shoulder Shrug while Sitting

The shoulder shrug is great for toning your shoulders, but it also helps build strength in your core.

Sit up straight with your back flat against the chair and raise both arms above your head. Then shrug your shoulders by rotating your torso to the left and then to the right.

It targets your entire upper body, including your arms and shoulders. Hold a tennis ball or a dumbbell between your knees, and sit up straight.

Now, pull your shoulders back and down, and raise your arms over your head as you rotate to the right and then to the left.

Squeeze the Glutes

As you sit in your office chair, squeeze your glutes for 30 seconds and repeat it 10 times.

Practice Stretching

Stretching the arms and shoulders can help you relax. These are simple and you can repeat them as many times as you can.

Is it Difficult to Exercise at Work?

Some of the challenges include the following:

  1. Limited access to facilities – Most offices do not provide any space to exercise or gym facilities. In addition, it may be very difficult to find a place where you can do so without disturbing colleagues.
  2. Lack of motivation – People who go to the gym and see others exercising tend to become discouraged. Often they fail to continue exercising.
  3. Confusion between your work and private life – Most people want to be able to enjoy their free time as much as possible. This is often difficult to do when you are working out and having to focus on your work during the day.
  4. Lack of self-confidence – Many people find it difficult to exercise when people surround them. In such situations, they may feel embarrassed and self-conscious.
  5. Lack of time – When we are busy with our jobs, we do not usually have the time to exercise.

Ways to Keep up your Motivation

It might be difficult to stay motivated to exercise at your office daily. However, you do have the power to maintain a regular exercise regime for 5 to 10 minutes at the desk. Here’s how you do it:

  • Set realistic goals for yourself
  • Involve a co-worker and challenge one another
  • Do the workout in the morning or near your break time. Setting time is important in regular exercise.
  • Don’t stress out if you miss a day or two because of a deadline or your period!
  • Have a cheat day and reward yourself for being such a nice lad (wink)!
  • Lastly, enjoy that love handle for some time, they’ll go away!

Benefits of Eating Healthy at Work

I have been eating kilos with my colleagues on trips, on lunch breaks, and after meetings. This mindless eating is common among office workers. And an important factor in workplace obesity.

However, you can get rid of this habit as I did. I took simple steps to eat healthy at work:

  • started making a lunch box with some fruits or veggies
  • made sugar-free tea for me
  • kept me hydrated and that helped me minimize my cravings
  • Lastly, my coworkers joined me on this journey to mindful eating at work

Know Your Body and Then Exercise

A lot of people are intimidated by exercise. They think that they’re not strong enough to do it. They think that they’re too old to start.

They think that they’ll injure themselves. They just don’t know how to start. And, of course, the reason they don’t know how to start is that they don’t know their body well enough.

  • You can consult a physician or a nutritionist before starting your exercise routine at the office or at home.
  • Exercising first in the morning helps in burning more calories. And it is usually recommended to work out 3 to 5 days a week, depending on your needs and exercise vigor.
  • Medical conditions like arthritis, spondylolisthesis, sciatica, etc require extra care while exercising.

So it is important to understand your body’s needs and plan accordingly.

Final Thoughts

The key to exercising during work hours is to find a balance between sitting and staying active. Make sure your office is well-ventilated and spacious enough so that other people are not getting disturbed.

Lastly, whether you’re working out at your desk, going for a run or walk, or taking the stairs instead of the elevator, you can find ways to incorporate exercise into your workday.

Try out our recommended ways to exercise at work!

Frequently Asked Questions

1. Is it OK to exercise at work?

It’s really up to you. Some people like to work out in their office, but others don’t want to.

2. How can I exercise at work?

There are many ways to work out at work. You can go for a walk around the building, or you can do pushups, sit-ups, or crunches near your desk.

3. Can I exercise while on the phone?

You can walk while on the phone. Just be careful not to get distracted.

4. What kind of exercise is best for me?

The best is the one that you enjoy the most. For some people, it’s walking around the building, but for others, it’s jogging.

5. How often should I exercise?

Some people like it every day, and others like to exercise once or twice a week.

6. What are the health benefits of exercising at work?

Exercising at work can help you stay healthy. It can help you lose weight and tone up. It can also improve your mood and make you feel better.

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I am Karen writing this story for you. My specialization is in the principles of biomechanics meant to improve the quality of life in humans. I’ve more than 10 years of experience in the field of workplace productivity. My passion for yoga has influenced me to teach everyone how to sit and select the best chairs for work and recreation. I try to add value to help this project grow services day by day.



Joshua is the founder and an ergonomist by profession. With over 10 years of working as a furniture designer and consultant, his depth of knowledge is invaluable for our project. He also manages content editing and product reviews.



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