5 Ways to Sneak in a Workout at the Office

Getting enough exercise is vital to boosting your health, happiness and productivity. However, sitting at a desk for 40-plus hours a week means that it is not always easy finding time to hit the gym. So below are five simple exercise techniques to use at the office without breaking into a sweat.


These easy stretching moves can help fight conditions such as a carpal tunnel syndrome (CTS). The great thing is that they can be done right at your desk!

  • Take a deep breath, grab the back of your chair with the opposite hand and twist your torso as far as you can. Repeat with the other arm.
  • Stretch one arm straight out and point your fingers downwards. Use your other hand to gently push your fingers inwards toward your body. Repeat with the other hand.
  • Take a deep breath and shrug your shoulders as high as possible. Then slowly move your head from side.
  • Grip the edge of the seat, extending your legs as far out as possible and then flex your ankles and toes.

Take Walks

Just a 30-minute walk a day can significantly improve your health. Take a brisk stroll around the parking lot or nearest green space during your lunch break. If you are using a mobile phone, walk and talk.

Sit on an Exercise Ball

Swapping the office chair for an exercise ball will work your muscles even while you are sitting. The balance required will strengthen your abdominals and reduce the stress on your back. One thing though… it is a good idea to practise this one at home before using a ball at work.

Stand More Often

If you sit slumped at a desk all day, consider standing instead. By working at a standing desk you can burn more calories while at the same time improving your posture. Completely ditching your chair might seem a bit daunting at first, so try it in stages. Stand for half an hour or so each day and gradually increase this until you feel comfortable standing all the time.

It is important to make sure your desk is properly set up so you do not strain your eyes or any other part your body. It is also a very good idea to invest in a good mat to stand on and a comfortable, correctly fitted pair of shoes.

Make LittleĀ Things that Count

Do not under estimate the benefits of making small changes in your work routine to get more exercise. Walk around the office to talk to colleagues instead of using internal emails and phones. Park further away to make the walk to the company entrance just that bit longer.

Every now and again, take time to breathe deeply and relax your muscles. This will help keep your heart rate low – especially useful if your job is stressful at times

The exercises above might not seem like much, but over time, this extra effort can really mount up and produce marked improvements in your health.