5 Exercises You Can Do at the Office

Exercises in Office

Americans spend, on average, 9.3 hours per day sitting. They then follow this up with approximately eight hours of sleep. Therefore, it’s safe to say that the average American spends 16.3 hours sitting or lying completely still, without any form of physical activity. If you’re paid to sit down and work at a computer, then that’s still no excuse for not being active. Did you know you can exercise in the office? We’ve included five popular office exercises you can do at work below.


There is no denying lunging your way to the break room is going to be a funny sight to see, but if it benefits your body, don’t be afraid to try it. Lunges can be carried out at your desk when you take a micro break, or as you head to the printer, the breakroom, or even the water cooler. Just put one leg in front of the other and lower your back leg toward the ground. Try doing this for ten times each leg a few times a day. You’ll have strong legs in no time.

Glute Squeezes

Glute squeezes is a form of exercise that won’t get you funny stares, because no one will see it. As you sit at your desk carrying out your work tasks for the day, squeeze each glute muscle and hold the squeeze in place for up to 30 seconds. Alternate between each side and try do it at least ten times each. It’s a discrete form of exercise that is sure to be beneficial for your muscles.

Calf Raises

If you’re proof-reading something on your screen, or you’re contemplating your next task, why not use your time wisely? Stand behind your chair, put your hands firmly on the backrest, and stand on the edge of your toes. Lower yourself back down onto your heels until you feel that tightness in your calf muscles, then raise yourself back up onto your toes. Doing calf raises while you’re reading something on your screen not only gives your back and neck a much-needed break from your chair, but it’s a prime opportunity to fit in some exercise.

Take the stairs

If you work in a high-rise building, you will no doubt take the elevator to get your desk. After all, who feels like taking ten flights of stairs to be exhausted before you even clock in? Give it a go and see how you feel. In the beginning, you may feel out of breath and exhausted. However, if you take the stairs every time you need to leave the building or return to it, you’re sure to find you build up stamina and are fitter for it.


When you’ve been sitting still at your desk for too long, your back, neck, and shoulders begin to feel uncomfortable and tense. While that might be a sure sign to look at getting a massage or see a chiropractor, you can help yourself out by doing shrugs every day at work. Sit at your desk and raise your shoulders up to your ears. Repeat in sets of 10 throughout the day and get those muscles working. You are sure to notice your muscles loosening over time.


You may have to spend a lot of time sitting down for work, but that doesn’t mean you need to miss out on valuable exercise. Consider any of these office exercises above and feel better for it.