How to exercise at work

There are many people who are too busy with their working life that they do not get time to exercise. There are numerous responsibilities on the shoulders of a working person and even a stay at home mom, which does not allow them to make time for an essential task of exercising. Exercising is an important part of our lives and we must keep it as routine in our day to day lives. Exercising and working out does not necessarily mean working out at the gym or running on the treadmill. There are many people who do not have a treadmill and the proper equipment, yet they are very fit without going to the gym. If you are busy with work and you cannot make time for your daily fitness exercises then you can start a program of wellness at work. This basically refers to exercise at work (working out at work). Here are some tips on how to exercise while working.

We can first start with some office exercises (exercises to do while sitting at your computer desk): –


  • Rotate your neck and stretch
  • Keep hands together in front and stretch
  • Keep hands together behind and stretch
  • Rotate shoulders back and forth
  • Fist rotate
  • Point feet up and down to stretch calves and hamstrings
  • Rotate ankles

Chair Squats
1. Stand up and push the chair about a feet away
2. Keep feet apart
3. Place hands parallel to the floor
4. Take a deep breath and suck stomach in
5. Rise on your heels
6. Bend knees slowly bend knees and squat behind
7. Hold this position for about 10 seconds
8. Exhale while going back to the standing position

Standing crunches
1. Stand in front of the desk with your feet in alignment with your shoulders
2. Keep back straight and relax
3. Bend forward a little
4. Contract your abdomen muscles while exhaling
5. Do this swiftly

Desk Pushups
1. Place arms on the edge of the desk
2. Drag your feet away from the desk
3. Exhale while bending your elbows to go down and straighten them to come up while inhaling
4. Do not bend knees and keep back straight.

Here are some other tips on how to stay healthy at work: –

  • Drink 2 bottles of water every day at work
  • Do not take unhealthy snacks like fried chips
  • Have a light meal for lunch
  • Make friends with the co workers
  • Walk up to the colleagues instead of sending mails
  • Take the stairs and not the lift
  • Take a ten minute walk after lunch
  • Try doing some yoga

Note: do not do any kind of exercises for up to 30 minutes after a meal




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Musician, Writer, Traveler, film lover :)

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