How to Exercise in the Office

With an already full schedule, finding the time to exercise can be very difficult. Work, kids, cooking, and cleaning alone can totally fill your day, and then add in the fact that you need to sleep at least a little bit. With all of that going on—and more for many people—how is exercising regularly even possible? Right now it might seem like it’s not, but you’re about to see that it most definitely is! And, of all places, you can actually work out right in your office. With a few simple techniques, you can start getting into a weekly routine that will help you get into shape and stay that way. The first thing you should do, however, is make sure you’re healthy enough to start doing these exercises. If you have doubts, ask your doctor. Getting injured is the last thing anyone wants! Now, let’s have a look at a few easy exercises. For some, no equipment other than a desk and a chair will be necessary (remember to lock your chair’s wheels in place before doing these). You can do as many repetitions as you’d like for these exercises, but it’s usually best to set new goals as you progress. Try starting out with a couple sets of ten and slowly increasing the amount you do.


  1. Image titled Exercise in the Office Step 1
    Do pushups using your chair (or even a wall). Just place your hands on the armrests and assume a diagonal pushup position. Remember to keep your core as straight as possible and to have your hands lined up with your chest.
    • If you’re ready for a bigger workout, place your hands on the seat portion of the chair instead.
  2. Image titled Exercise in the Office Step 2
    Do squats. These will work your leg muscles. A squat is when you’re simply squatting down and coming back up. Your feet should be shoulder width apart and your weight should be in your heels. Press your hips back, keep your core tight and make sure that your chest is lifted while doing squats. Don’t let your hips drop lower than your knees.
    • You can incorporate your chair into this exercise as well. Do this by gently sitting on it and barely touching it. Don’t put any weight into the seat—just touch it and come back up.
    • If you want to, you can put one hand on your desk or your chair and use it for support.
  3. Image titled Exercise in the Office Step 3
    Stretch your back and chest. To stretch your upper back, hold out your arms and reach forward, grasp your hands together, drop your chin to your chest, and hold the position for 20-30 seconds.
    • For your lower back, lean all the way forward and let your arms hang toward the floor.
    • A good way to stretch your chest is to grasp your hands behind your back, lift your chest, raise your arms up (still behind your back) and hold for 20-30 seconds.
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    Sit on a stability ball. A stability ball is a ball that’s large enough for a person to sit on. You could use this instead of a chair, which would make you work your core muscles more without even realizing it. You can roll it in circles to loosen up your core and lower back. Do this by going forward and back and side to side.
    • You can also do a couple of variations of squats while on the stability ball. One way to do it is to bring your feet close together. This works the outside of your legs. Gently lift yourself up and down and don’t go all the way up, otherwise the ball will roll away. Another way to do squats is to take your feet out wider. You’ll be working the inside of your legs by doing this.
    • Remember to always keep your core tight and your chest up. You should have all of your weight in your heels and none in your toes.


  • Any and every little thing helps, because burning some calories is better than none. Even carrying a little weighted rubber ball around with you whenever you leave the office can act as a mini workout. You can toss it around, drop it and pick it up, kick it, and so on. All of these are workouts.
  • Although it might seem a little silly at first, exercising in the office really is a legitimate way to take care of your body when you simply wouldn’t have time for it otherwise. Employers should also take note, because having healthy workers will increase your company’s productivity in the long run.

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Categories: Job Strategies