Eight easy exercises you can do anywhere

Feb 28, 2019


You’re a dedicated employee and you take pride in getting the job done – we get it! It’s still very important to get up and move around during the work day. Sitting all day, hunched over your keyboard and staring at your computer screen can cause numerous health concerns. Your muscles, eyes and brain all need a break from your desk. Even if you’re hitting the gym before or after work, sitting for that long isn’t good for your body. 

Here are a few exercises you can do at work to help break up your day: 

Take a walk – It’s that simple! Get up and wander around for a bit. It doesn’t even have to be a sweat-inducing power walk. Stroll around the building, walk around the block or go say “hi” to a friend in the office down the hall. Just get up and move. 

Use the stairs – Arriving for work in the morning or leaving at night? Do you need to drop something off on another floor? Take the road less traveled and head to the stairs. 

Desk pushup – It’s just like a regular pushup, but slightly less intense because of the angle. Put your hands shoulder-width apart on the edge of your desk, put your feet out and together away from your desk and then complete your pushup. Try 15 reps to start. 

Knee lift – Imagine you were holding a soccer ball in your hands and wanted to bump it with your knee. It’s the same idea here -- lift one knee at a time in front of you and bring your arms down, hands in fists, to either side of your knee. Try 20 reps to start.  

Wall sit – This part is very important: please use a real wall and not a temporary cubicle wall. To begin, squat down and sit against it using your legs and core to keep yourself up. Add an extra level of intensity by holding your arms out in front of you as well. Try staying up for just 30 seconds to start, then increase by 15 seconds every week! 

Side punches – Punch across your body from one side to the other while slightly twisting on the opposite foot and at the waist to make sure you get full extension of your arm. Try 20 reps to start. 

Lunges – Side lunges or front stationary lunges, either way, are a great exercise that can easily fit in your cubicle or office. Put your hands on your hips and move your feet to the side or forward with alternating legs to complete your lunge. Try 10 reps to start. 

Bicep curl – Hold your hands in fists at the side of your body, slowly bring them up to your shoulders while twisting them so the inside of your fist faces your body. You could get some small dumbbells for this too! A set of three or five-pound dumbbells would easily fit in a drawer or under your desk. Try 15 reps to start. 

These are just a few of the many exercises you can do while at work. Remember to get up and move around during your work day – the more often the better! It’s ideal to stand and get a small bit of movement every 30 minutes, but if you can’t do that, just get moving as much as possible. Recruit your co-workers to the cause; take a break and exercise together for some fun and fit team building!