Office Workouts For The Office Worker

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Office Workouts For The Office Worker



If you’re somebody who spends all day at a desk and computer, you should be aware of how excessive sitting can affect your body, and then incorporate office workouts into your schedule.

Whether it’s lower back pain, wrist pain, a really tight neck, or a lack of mobility, when we spend all day at a desk, our bodies often pay a great toll. What can we do to counteract this office life which is a must for our livelihood?

The office workouts described in this article can help you stay healthy and succeed on the job.

Why It’s Good Idea To 
Work Out If Your Job Requires Extensive Sitting


Over the past several years, an avalanche of research has cited the many dangers of sitting too much; they include increased risk of type 2 diabetes, hypertension, some form of cancers, weight gain and even premature death

Most experts agree that regular physical activity is necessary for a healthy life. Yet even with this message getting wide-spread coverage in the mass media, many people remain highly inactive throughout the day  Even the fear of developing an inactivity-related disease doesn’t necessarily result in long-term behavior change

Plenty of research shows that fitting in even a short walk during the workday can lead to a happier, more productive work environment.

Energy Booster

Energy drink companies have created a significant business from office workers who need a late-afternoon pick-me-up. However, studies show that office workouts—even a short walk around the building—can be a far better and healthier way to pump up end-of-day energy levels.

Job Performance

Some people fear that exercising during the day will make it harder to get their work done. However, studies have shown improvements in mood and performance.

Workplace Happiness

Many researchers have looked at physical activity levels and feelings of depression and job burnout. They found that job burnout and depression were highest among those who did not exercise.

Creative Stimulation

The benefits of walking are many—from improved heart health to reduced risk of death

Walking has a large effect on creativity, studies have found. Most workers benefit from walking compared with sitting, and the average increase in creative output can be significant. The creative boost is more significant if the walking takes place outdoors.

Intermittent workouts while after sitting opens up the free flow of ideas, and it is a simple and robust solution to the goals of increasing creativity and productivity

Workplace Workouts

It doesn’t take a lot of exercise to see improvements in cognition, creativity and productivity, and good health. Here are a few simple office workouts that can last anywhere from 5 to 30 minutes and don’t require anything beyond what’s available in the average office.

Full-Body Strength

Perform anywhere from 5 (beginner) to 15 (experienced) repetitions of these exercises in a circuit-style format for 5–30 minutes, resting as necessary.


Chair squats

Start seated in a chair, then stand up.Upgrade: Do squats without the chair.


Desk push-ups  Place both hands on the desk shoulder-width apart, lower the body until the elbows reach 90 degrees, and press back to the start position.Upgrade: Perform push-ups on the floor, either on the toes or knees or with the feet elevated on a chair.


Hip bridges. Lie on the floor face up, knees bent to 45 degrees and feet flat on the ground. Drive the hips toward the ceiling until there is a straight line from the knees to the shoulders.

Upgrade: Place both feet on a chair and perform the exercise.


Elbow plank. Positioning yourself face down with the elbows underneath the shoulders (like the Sphinx), rest on the knees (novice) or toes (experienced) and keep the trunk muscles tight. Hold for 10–30 seconds.

Upgrade: From elbow plank, lift one leg at time, alternating between legs.


Dips. Sit in the chair, place the hands on the side of the chair and press down until the hips are elevated.

Upgrade: Place the body in front of the chair to increase range of motion.

Quickie Tabata™-Style Workout

Set the clock for 4 minutes and perform each of the following exercises in a circuit-style format for 20 seconds, following each move with a 10-second rest until time runs out. Longer rest times can be used if needed. Each exercise can be upgraded by moving at a faster pace.


High-knee march. March in place, bringing the knees to hip height.


Plank knee tuck. Starting in a push-up position, bring one knee to either the same-side elbow or the opposite-side elbow. Repeat with the other leg.


Side-step toe touch. Step out to the right side and reach down to touch the right foot with the left hand. Be sure to bend at the knee and hip. Repeat with the other leg. If mobility is an issue, reach for the knee instead of the foot.


Hamstring curl. In a standing position, bend the knee and bring the heel toward the same-side glute. Return the foot to the floor and repeat with the other leg.

The 1-Minute Blitz

Sometimes even a 5-minute workout segment can be a challenge to complete. A 1-minute blitz can offer the most seriously time-strapped clients an opportunity for workday movement.

If clients perform the blitz every hour on the hour, they will accrue 8 minutes of movement during the day. And research shows that exercise doesn’t have to happen all at once to be beneficial.

Here’s how it works: Set the alarm to sound at the top of every hour and perform an exercise for a total of 1 minute, resting partway through if necessary. The exercise can remain the same throughout the day or be different for each blitz.

Activity and Success: 
A Win-Win for All

Though most people know It’s bad, some still won’t change their ways. But those who do find time to do office workouts will see a great difference in general mood, creativity, and productivity.

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