Working out regularly is one effective method to stay fit and healthy. This leads to less stress, higher levels of energy, increased performance in your daily activities and a longer life span. There are a lot of people who put off exercising due to their careers and their responsibilities in the workplace. Luckily, there are hassle-free workouts that can be done easily during office hours. Courtesy of the E-Sports Newsroom, here are a couple of small workout routines that can be done to have a healthier lifestyle.

exercising during office hours can improve your health

1. Take the Stairs

take the stairs to shed those extra pounds

If your office is on the higher floors of the building, forget the elevator and take the stairs. This raises your heart rate and improves blood circulation and breathing. Accelerate your speed every other flight of stairs, or take two steps at time for a more strenuous workout.

2. Wander around the Office

Get away from your projects every 2 hours and just spend 5 minutes walking around the office. Instead of sending out emails, opt for one on one meetings with workmates or discuss things with a colleague while they’re on their way somewhere. This is a good way to get your blood flowing during the idle times of the day.

3. Try the Magic Carpet Ride

Do this when you need a break from tasks. Sit in your chair and then cross your legs and your feet. After, place your hands on your armrests, suck in your stomach, and force yourself up, similar to how you do a push-up. Hold that position for 10 to 20 seconds. Rest for a minute and then repeat until you do it 5 times. This simple workout is great for your core and your arms.

4. Spin with the Desk Chair Swivel

If you have a swivel chair, use it to work your oblique muscles. While sitting upright, lift your feet a few inches from the ground, hold the edge of your desk with your fingers and thumb, and swivel the chair from side to side. Do this for 20 rounds every 2 hours. It’ll guarantee to tone your muscles.

5. Practice Active Sitting

the wellness ball from Technogym can help improve posture

One revolutionary way to work out while managing other tasks is to practice active setting. There are various products to promote this new method of exercising. One of the best ones available in the market today is TechnoGym’s Wellness BallTM. This innovative equipment serves as a seat while reducing the risk of back problems and strengthening your abdominal and lumbar muscles. In addition, this item also is also great when you’re stretching after a long period of inactivity. The ball itself can help maximize the effects of a stretch, improving circulation and coordination while lessening neck and shoulder discomfort.

This wellness essential also comes fitted with training programs that users can access using smartphones and tablets. These programs can be customized to suit your needs. With the Wellness Ball, you can do your work, be more productive and tone your muscles, all at the same time.

6. Practice the Desk Squat

Feeling a little sleepy in the afternoon? Stand up, take a step away from your desk and start doing squats. Stand with your feet together and slightly bend your knees, as if you’re back on your seat. Once you’re in place, raise your arms towards your desk. Stay in this position for 20 seconds. Rest for 30 seconds and do it again. Do 5 reps every 3 hours for maximum effectivity.

7. Train Using the Wooden Leg

This is perfect for increasing your lower-body strength. First, make sure you are seated properly. Afterwards, extend one leg out straight and keep it there for two seconds. Make sure you’re in a comfortable position. After, raise it up as high as you can and hold for two seconds. Repeat with each leg 10 times every 2 hours.

8. Slip in a Couple of Desk Push-Ups

Feeling bogged down during overtime? Spend some time working on your upper body strength. Stand a yard away from your desk. Keep your feet together. Press your palms against the edge of the desk. Lower your chest to the edge and push back up while exhaling. Do this 20 times every 45 minutes.

We hope that these office exercise tips will help you stay fit, healthy and happy at work!

Photo Credits
Photo by Sjoerd Van Oosten via Flickr. CC BY NC-ND 2.0.
Photo by Daniel Kulinski via Flickr. CC BY NC-SA 2.0.
Photo from Technogym

Share on FacebookTweet about this on TwitterShare on Google+Share on LinkedInPin on PinterestEmail this to someonePrint this page
One Response to 8 Small Office Habits for a Fitter Day
  1. […] few weeks ago we showed you 8 ways to work on your health while at work.  Globally, we see that more and more companies are getting involved in their employees’ […]


Leave a Reply

Your email address will not be published. Required fields are marked *



  • Unit 204, Alabang Business Tower, 1216 Acacia Avenue, Madrigal Business Park, Alabang, Muntinlupa, 1780

  • +63 2 809 7134; 807 9813

  • +63 2 807 2383