In today’s sedentary office culture, it’s easy to find ourselves sitting for long hours in front of our desks. Try this simple office workout to help you on your fitness journey!

Sitting for too long can lead to discomfort, stiffness, and decreased productivity. However, it’s important to remember that staying active, even in a limited space, can have significant benefits for our physical and mental well-being. But what are we supposed to do when our job requires us to sit for long periods of time?
The simple office workout is designed to provide you with quick and effective exercises that you can do right at your desk or in your office environment. These exercises are not only convenient but also help combat the negative effects of prolonged sitting.
Remember, before starting ANY kind of exercise, consult with your doctor to make sure they recommend it.
So, let’s get started! Incorporate these exercises into your workday routine to improve your posture, increase blood circulation, and rejuvenate your body and mind. Your health and productivity will thank you!

Simple exercises to do at work
A simple office workout can help you stay active and reduce the negative effects of sitting for extended periods. Here’s a quick and easy routine you can do at your desk:
- Desk Push-Ups:
- Stand facing your desk.
- Place your hands on the edge of the desk, shoulder-width apart.
- Step back a bit and keep your body in a straight line.
- Lower your chest towards the desk by bending your elbows.
- Push yourself back up.
- Do 3 sets of 10-15 reps.
- Seated Leg Raises:
- Sit in your chair with your feet flat on the floor.
- Lift one leg straight out in front of you.
- Hold for 5 seconds.
- Lower it down.
- Repeat with the other leg.
- Do 3 sets of 10-15 reps per leg.
- Chair Dips:
- Sit on the edge of your chair with your hands gripping the seat on either side of your hips.
- Slide your bottom off the chair and support your body with your arms.
- Lower your body by bending your elbows to about a 90-degree angle.
- Push yourself back up.
- Do 3 sets of 10-15 reps.
- Standing Desk Stretches:
- If you have a standing desk, take advantage of it.
- Stretch your arms overhead, interlock your fingers, and reach for the ceiling.
- Bend at the waist to stretch your back and hamstrings.
- Do side stretches by reaching one arm over your head and leaning to the side.
- Hold each stretch for 15-30 seconds.
- Desk Chair Squats:
- Stand in front of your chair.
- Lower yourself into a squat position as if you were about to sit down.
- Just before touching the chair, stand back up.
- Do 3 sets of 10-15 reps.
- Wall Sits:
- Find an empty wall space.
- Stand with your back against the wall and your feet shoulder-width apart.
- Lower yourself into a seated position with your knees at a 90-degree angle.
- Hold this position for as long as you can, aiming for at least 30 seconds to 1 minute.
Remember to take short breaks throughout your workday to perform these exercises and stretch. Staying active, even in small ways, can help improve your overall well-being while working in an office environment.

Chair exercises at work
Chair exercises are a convenient way to stay active at work, especially if you spend long hours sitting at a desk. These exercises can help improve your posture, increase circulation, reduce stiffness, and boost your energy levels. Here’s a list of chair exercises you can do at work:
- Seated Leg Lifts:
- Sit upright in your chair with your feet flat on the floor.
- Lift one leg straight out in front of you, keeping it parallel to the floor.
- Hold for a few seconds and then lower it.
- Repeat with the other leg.
- Do 3 sets of 10-15 reps per leg.
- Chair Marches:
- Sit at the edge of your chair with your back straight.
- Lift your right knee as high as you can while keeping your foot flexed.
- Lower it and repeat with the left knee.
- Continue alternating for 1-2 minutes.
- Chair Yoga:
- While seated, do some simple yoga stretches.
- Stretch your arms overhead, interlock your fingers, and reach for the ceiling.
- Twist your torso gently to one side, hold, and then twist to the other side.
- Perform neck stretches by tilting your head from side to side and forward and backward.
- Chair Calf Raises:
- While sitting, lift your heels off the ground to raise your feet onto your toes.
- Hold for a moment, then lower your heels back down.
- Repeat for 3 sets of 10-15 reps.
- Chair Shoulder Shrugs:
- Sit up straight and relax your shoulders.
- Slowly raise your shoulders up towards your ears.
- Hold for a few seconds, then relax and lower them.
- Repeat for 3 sets of 10-15 reps.
Exercises while standing at work
If you have a standing desk or can find a suitable space to stand, here are some exercises you can do while standing at work:
- Calf Raises:
- Stand with your feet hip-width apart.
- Slowly rise up onto your toes, lifting your heels off the ground.
- Hold the position for a moment, then lower your heels back down.
- Do 3 sets of 10-15 reps.
- March in Place:
- Stand with your feet together.
- Lift your right knee as high as possible while swinging your left arm forward.
- Lower your right foot and repeat with the left knee and right arm.
- Continue alternating for 1-2 minutes.
- Leg Swings:
- Stand next to a stable surface (like a desk or wall) for support.
- Hold onto the surface with one hand.
- Swing one leg forward and backward, keeping it straight.
- Repeat for 10-15 swings per leg.
- Switch to swinging your leg from side to side.
- Standing Hip Flexor Stretch:
- Stand with your feet hip-width apart.
- Step your right foot back and bend your right knee slightly.
- Tilt your pelvis forward and gently push your hips forward.
- Hold for 15-30 seconds and switch to the other side.
- Wall Angels:
- Stand with your back against a wall.
- Raise your arms to shoulder height and press your palms against the wall.
- Slowly slide your arms upward, then downward, making “angel wings” movements.
- Repeat for 3 sets of 10-15 reps.
- Torso Twists:
- Stand with your feet hip-width apart.
- Place your hands on your hips.
- Gently twist your torso to the left, then to the right.
- Repeat for 10-15 twists on each side.
- High Knees:
- Stand with your feet hip-width apart.
- Lift your right knee as high as you can while swinging your left arm forward.
- Lower your right foot and repeat with the left knee and right arm.
- Continue alternating for 1-2 minutes.
Remember to maintain good posture while standing and performing this simple office workout.
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