Office workers have a unique challenge when it comes to staying fit. They may find themselves stuck in the same chair for hours each day, unable to get out and break a sweat like they would if they had an active job outdoors or at the gym. However, there are plenty of exercises that office workers can do while they’re on the clock—or even during lunch breaks—to stay healthy and fit. From simple stretches to more intense workouts, here are some of the best exercises for office workers to help keep them active and energized all day long.
Not only does exercise improve physical health, but it also has countless mental benefits as well. Exercise releases endorphins which help fight stress and anxiety levels as well as promote better sleep. Exercise can easily be incorporated into a busy work schedule, even if it means taking just five minutes every day to do some stretches or light bodyweight exercises.
Here are some of the best exercises an office worker can do:
If you’re lucky enough to have access to a grassy area near your office, then make the most of it! Take advantage of lunch breaks and after-work hours to play some sports. Playing tennis, soccer, or Frisbee can add some fun to your fitness routine while giving you an extra dose of fresh air. Grab ProKennex pickleball paddles and have a fun game with friends. You’ll not only be getting the movement your body needs but having a blast with friends.
This exercise is great for both core and leg strength and can easily be done right at your desk. Just stand in front of your chair with feet slightly wider than hip distance apart, then lower yourself down into the chair while holding onto the arms of the chair. Be sure to keep your back straight and push your weight through your heels when getting up from the chair. Do three sets of 10-15 reps throughout the day for maximum benefit.
This is a great upper body workout that can be done anywhere with a solid desk. Just stand in front of the desk and place your hands on the edge. Lower yourself down, so your chest nearly touches the surface, then push back up to starting position. If you find this too easy, try doing them with one leg off the ground for more difficulty. Aim for three sets of 10-15 reps throughout the day.
This exercise is excellent for strengthening your legs and core muscles without having to leave your office space. Stand against a wall and squat down until your thighs are parallel to the floor while keeping your feet flat on the ground and your torso upright. Hold this position for as long as you can, aiming for at least one minute. Repeat this throughout the day as needed, and you’ll be feeling a burn in no time!
Sitting on an exercise ball for periods of time throughout the day is a great way to engage your core muscles and improve posture. Start by sitting on the ball for 15 minutes, then gradually increase the time as you become more comfortable. Keeping your spine straight and engaging your abs will help you maintain balance while providing an extra challenge to keep your core engaged all day long.
No matter how busy office workers may be, it’s important to take some time out each day to focus on their physical health. By making small changes like these exercises, office workers can still stay fit without having to sacrifice too much of their workday. With just a few minutes of effort and dedication, staying fit in the office is totally achievable.
These are just a few of the many exercises office workers can do to stay fit and healthy while on the clock. Just remember to always listen to your body and take regular breaks throughout the day so that you don’t overexert yourself. With a bit of dedication and consistency, anyone can easily incorporate these exercises into their daily office routine for long-term health benefits.