7 Ways to Workout at Your Workplace

If it happens to you, as it happens to most of us, you may not have time to go to the gym after your office hours. Let us see some ideas on how to exercise during work hours. There are ways to stay active in workplace and get all the benefits of exercise. According to statistical information, almost half of all adults admit that they do not take part in any physical activity. So many of us do not get enough exercise and this can affect our health. Also, practicing workout in the workplace can be a good way to relax in the office and this will allow us to disconnect from some of our daily work stress as well.

We must find appropriate ways to do these exercises, sometimes even without moving from our office chair or getting up from the table. While for some other exercises you can look for a quiet corner in the office where you can do your exercises without disturbing anyone.

1.  For Exercising in the workplace use the stairs.

A basic but effective slogan, instead of using the elevator, try to use the stairs whenever possible. Walking up and downstairs is a very effective aerobic exercise for working your leg muscles, burning lower body fat. It also helps in expending energy.


Your heart rate and lung capacity will improve. It will also help you to reduce the probability of suffering from chronic diseases. When going up and downstairs we do not work the same muscles, so you must combine both actions. You know from now on, always up the stairs!

2.  Stretching at workplace

Stretching is a good option to prevent possible injuries when exercising in the office. A daily schedule, especially in typical areas (upper back, neck, lumbar), can be a good option to prevent pain, release tension and relax the muscles.


Our flexibility will improve. You should do a few stretches every 2-3 hours. They should be smooth movements at scheduled time. It is important to control stretching and posture, without swaying or bouncing, so that greater relaxation is achieved. A stretch never has to be painful. People who stretch are stronger than those who don’t take a few minutes to stretch each day!

3.  Stand on tiptoe

While you are sitting, you can also exercise in the office. To exercise your feet and legs, you have to move the balls of your feet while sitting behind your desk. In this way, you will help your heart pump blood throughout your body, which will improve your circulation and burn calories.

The blood circulation of our legs suffers a lot from sitting on chairs for so many hours. It is also a good exercise to stand on your toes and hold on for a few seconds, repeating this exercise several times during the day.

4.  Stand up and walk whenever possible.

One of the common problems in offices is the long hours we spend sitting at our computer. For this reason, it is important to get up and take advantage of any occasion to exercise in the office, be it walking or standing.

Try to get up every hour, even for five minutes. For example, you can make your calls from your mobile standing up. When you go down the hall, try to pick up your pace and do it at a pace that makes your legs work, your body will thank you!

Instead of calling your colleagues on the phone, get up and take the opportunity to talk face to face.

5.    Decrease the tension on your shoulders

The shoulders are one of the parts of the body that suffers the most from the stress of sitting for hours. Decrease the tension by raising the shoulders, that is, lifting them even up to the ears, maintaining that position, and then relaxing them.


Repeat this exercise as many times a day as you can and you will relieve your shoulders of so much pressure. We also recommend using an office chair for back problems, as it will help relieve muscle tension.

6.  Raise your legs while sitting

Legs also need a lot of care, so we propose two ways to exercise in the office that you can practice while sitting. Sit upright in a chair, stretch your legs and cross your feet (not your legs). Now lift your legs off the floor to a hip height several times and hold. Change the crossing of the feet and repeat. Always do the same number of times on one side as the other.

Another good exercise is the extension of the legs: lift and stretch the legs in the air. It is a specific work of the quadriceps that will help you improve the blood circulation and avoid the tired legs effect.

7.  Don’t forget to exercise your fingers at workplace

We usually forget about our hands when doing physical exercises. But taking into account the hours they work for us in any daily activity, what less than offering them a little pampering.

Rotate your wrists, close, and open your hands. Also adding these exercises for your fingers and your hands will feel much better after a long day at the computer. Your fingers also suffer from working at the computer all day!

Taking these simple exercises into your daily office routine will only bring benefits to you. In the long term, these exercises will be the cause of a higher level of well-being compared to the set of people who don’t.

Also Read 6 Beauty Benefits of Doing Exercise Regularly.

FAQs Related To the Workout

Q1:   Is it important to play sports or do physical activity at workplace?

Yes and a lot. Exercising and being active can help prevent or delay the development of chronic diseases. Also, it improves mood, stimulates mental alertness, alleviates depression, and, helps manage stress.group-young-friends-playing-billiard.jpg

Q2:   How long I need to stretch or walk at workplace to get the benefits?

It depends. For most people, a light warm-up like jogging or brisk walking is enough to lubricate the joints and increase body temperature. The idea is to get going after small-small intervals so that your body is always in motion and your body joints do not get freeze at one place sitting the entire day at chair.

Q3:   Should I always maintain the same type of physical activity?

It is good to vary the activity, you can change the exercises you do, the schedule, and the amount of time. You can try other exercises at home such as walking, running, taking aerobic classes, yoga, Pilates, sports, or others. Loosening up a bit in one area and concentrating on another can give you new impetus when you get bored or have a hard time moving. However since you would like to maintain the decorum of your workplace, you may have limited options at your workplace. However you can always compliment the same at your home or at gym later.

Q4:   What is the best way to burn fat?

Movement is synonymous with burning fat. As soon as you get active, your body will start to burn more calories and fat. The more intense the work, the more calories and fat you will burn during exercise and even after you finish.

If you find it difficult to exercise, try intervals. For example, you can jog for two minutes, run 30 seconds, and repeat the sequence several times. You’ll also burn more calories and fat during and after weights if you do an intense session with short breaks between reps.

Q5:   Do I have to exercise for a certain amount of time to start burning fat?

No. The body is always burning fat and carbohydrates. The amount that is burnt depends on the activity. When you start your workout, you will start to burn more carbohydrates than fat. But, once the body adjusts to the demands of exercise, it will begin to use more fat for fuel. As your fitness improves, your body will burn fat better, both during exercise and at rest. This allows you to work harder for longer without exhausting yourself.

Q6:   Will lifting weights make me look like I have put on weight?

No, weight training strengthens your muscles and allows you to develop new fibers. Achieving significant muscle growth requires a lot of discipline. It also requires strong muscle-building sessions coupled with a proper diet.

In any case, the modifications in the body appearance are oriented towards the better shape of the lines and greater hardness. It is never towards an appearance of plumpness.

Q7:   Can exercise change the shape of my body?

Exercise can change the form to some extent, but it does not work miracles. The best plan is to improve what you have; depending on your build, you can combine weights with aerobics to achieve a more sculpted figure. The most important thing to note is that changes do not happen overnight.

Q8:   How often should I be active?

The ideal frequency is as many days as you can, 20 or 30 minutes a day, together or divided into small sessions. If you lack time, exercise for five minutes, three, four, or five times a day.

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