July 18, 2024
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7 Simple Exercises You Can Do in Your Workplace

Staying active during the workday can be a challenge, especially when you’re tied to a desk for long hours. However, incorporating simple exercises into your daily routine can help improve your physical health, boost your energy, and enhance your overall well-being. Here are seven easy exercises you can do right at your workplace.

1. Desk Push-Ups

Desk push-ups are a great way to strengthen your arms and shoulders without leaving your workspace.

  • How to do it: Stand a few feet away from your desk. Place your hands on the edge of the desk, shoulder-width apart. Keeping your body straight, lower yourself towards the desk by bending your elbows. Push back up to the starting position. Repeat 10-15 times.

2. Chair Dips

Chair dips are effective for working out your triceps.

  • How to do it: Sit on the edge of your chair (make sure it’s stable and not on wheels). Place your hands on the edge of the seat, fingers pointing forward. Slide your buttocks off the chair and lower your body by bending your elbows. Push back up to the starting position. Repeat 10-15 times.

3. Seated Leg Lifts

Seated leg lifts can help strengthen your core and lower body.

  • How to do it: Sit up straight in your chair with your feet flat on the floor. Extend one leg out straight and hold for a few seconds. Lower it back down without letting it touch the floor. Repeat 10-15 times on each leg.

4. Shoulder Shrugs

Shoulder shrugs are a simple exercise to relieve tension in your neck and shoulders.

  • How to do it: Sit or stand with your back straight. Lift your shoulders towards your ears as high as you can, hold for a few seconds, and then relax them back down. Repeat 15-20 times.

5. Wall Sits

Wall sits are excellent for building endurance in your legs and glutes.

  • How to do it: Stand with your back against a wall. Slide down until your knees are at a 90-degree angle, as if you are sitting in an invisible chair. Hold the position for 20-30 seconds, gradually increasing the time as you get stronger.

6. Standing Calf Raises

Calf raises can improve circulation and strengthen your calves.

  • How to do it: Stand up straight, preferably near your desk or a wall for balance. Raise your heels off the ground so you are standing on your toes. Hold for a second, then lower back down. Repeat 15-20 times.

7. Wrist and Ankle Circles

Wrist and ankle circles help improve joint mobility and can be done while sitting at your desk.

  • How to do it: Extend your arm and make a fist. Slowly rotate your wrist in circles, 10 times clockwise and 10 times counterclockwise. For ankle circles, extend your leg and rotate your ankle in the same manner. Repeat on the other side.

Incorporating These Exercises into Your Day

To make the most of these exercises, set a timer to remind yourself to take a break every hour. Even a few minutes of movement can make a significant difference in how you feel. Additionally, combining these exercises with proper posture and regular stretching can help prevent the aches and pains associated with prolonged sitting.


Incorporating simple exercises into your workplace routine is an effective way to stay active and healthy. By taking small breaks to move and stretch, you can improve your physical health, boost your productivity, and reduce stress. Try these exercises and feel the difference they make in your workday!

Picture Courtesy: Google/images are subject to copyright


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