Exercising at Work

Exercise at work you say? Sure, that’s fine if you are an aerobics instructor, but what about other professions? There are actually things you can do at work that are not disruptive and will help maintain your physical and ergonomic health.

As you might imagine, sitting around for extended periods is not good for you. You are not burning many calories when stationary and if you have a desk job, lack of regular movement can actually lead to painful physical injuries.

Here are a few basic exercises you can do at work:


These can be done inconspicuously by leaning against your desk on a 45-degree angle and pushing up, rather than doing so on the floor. Try for 10-12.

Squeezing Your Shoulder Blades

Do you tend to hunch over your desk at work? This is not good as it leads to pain and posture issues. Squeeze your shoulder blades together for 10-15 seconds, trying to make the tips touch. This helps to counteract the ill effects that come from perpetual hunching.

Shoulder Shrug

You can also help to reduce shoulder strain by moving your shoulders as high up to your ears as you can and then holding that position for 10-15 seconds. Repeat ten times.

Wall Squats

Have you ever done jungle squats? They are a great exercise, but not very practical for the office. However, all you need for this exercise is a wall. Lean against the wall and slide down to a 90-degree angle and then slide back up. Repeat 10-15 times.

Calf Strengthening

That office chair can also be an exercise aid. Hold the back of the chair and stand on your tiptoes. This raises your calves and helps to strengthen the muscles in your legs reducing the chance of later problems. Hold that position for 10-15 seconds and repeat an equal number of times at two points during the day.

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