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How to Workout At Work With 6 Types of Office-Friendly Exercises

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How to workout at work

40-hour shifts, late night hours, and tons of overtime can make you wonder how anyone can stay fit at work. Exercise and physical fitness is a crucial part of your life. It enables your body to stay active and healthy against diseases and fatigue. The problem is that working in an office can make exercise difficult. The New York Post reported that in a survey of 1000 office workers, over 61% didn’t have regular workouts. Worse, over 900 respondents said they spent most of their work hours sitting at a desk.

A sedentary lifestyle isn’t what you were born for. It’s essential to know how to stay active throughout the day, especially at work. Here’s what you need to know about office-friendly exercises.

Why do you need to workout at work?

You might be wondering why you need to be in shape. It makes sense to have physical fitness for demanding jobs like police officers or military personnel. That might not seem to be the case for office workers or desk-based freelancers. However, while you don’t have to be in peak physical condition, staying fit is still beneficial. Here are five reasons why a workout at work can help you in the long run.

It keeps you in shape.

The most apparent reason for exercise is to stay in shape. Your body can only handle so much sitting or lying down before it starts to weaken; whatever workout you can do will be a big help for your body. Your immune system, blood circulation, and oxygen flow all get stronger when you start exercising.

You might be worried, however, that you can’t achieve that cut body you’ve always wanted. Here’s the truth: you don’t need washboard abs and a slim figure to be healthy. Losing weight can be helpful, but don’t force yourself into painful exercise routines or crash diets. Moderation is vital in staying in shape. If you can only manage a walk around the street or climbing two flights of stairs, that’s fine. What matters is that you consistently try to keep your workouts going. In due time, you’ll be able to jog around the suburb before breaking a sweat.

It helps manage stress.

Psychologists and health coaches alike preach the importance of exercise in stress management. You can divert your frustration towards your reps by pushing your body into various workout routines. Physical activity helps redirect your stress into something productive. It’s a healthier and safer way of relaxing, whether you do a workout at work or at home.

How to workout at work threadmill

It re-energizes you throughout the day.

You might have gone through demanding workout circuits or played many games as a kid. At some point, you ran out of breath and wondered why it was so tiring. Here’s the irony of exercise: when done right, it can re-energize your body and your mind for the day. Working out pushes your muscles and brain to work harder than ever. Because they need to stay active, these body parts will need more oxygen and nutrients as fuel. 

Running out of breath is your body’s way of refueling itself. With more of this fuel in your bloodstream, your energy level will be much higher and more efficient.

It enhances your ability to focus.

Aside from oxygen and nutrients, exercise also increases the blood flow in your body. It sends more blood to your brain, bringing more air and energy for processing. With the added power, your mind will have better focus, concentration, and decision-making skills.

It can help you bond with your colleagues.

A workout at work can also be effective in making new friends and bonding with your colleagues. You can take time to join your officemates at the gym or in class. Not only do you form new relationships, but you can also track each other’s progress. Whether athletic or starting out, having a friend to monitor your fitness level is always a good call. In addition, you can include your entire department or company through special outings and team-building activities. Events like that will allow more exercise and help everyone relax from their usual 9-5 routine.

Six office-friendly exercises you should try out

Now it’s time to learn about practical exercise routines that you can start doing today. These six options can help you lose weight and revitalize your body for the rest of the day.

1. Walking

Moving around is one of the simplest and most effective ways to stay in shape. Walking around the office or down the street can boost your body. A study on walking showed that it was more effective for office workers than napping in the afternoon or drinking coffee. Walking around can raise your heart rate to get more oxygen and blood flow moving. It’s easy to start, too! To make your workout at work easier, try walking around the office floor or down the street for a quick recharge. 

2. Low-intensity aerobics

Aside from walking, low-intensity aerobics is another way to help you stay energized and fit. Aerobic exercises focus on speeding up your heart and breathing rate. These exercises force your body to take in more oxygen and give it the essential energy it needs to function. Aside from increased blood flow, you’ll also reduce your cholesterol and blood sugar levels. If you want more active exercise, consider going up and down a flight of stairs; this way, you get a fast workout at work and you won’t have to go to the gym! Alternatively, you can try out this boosted walk exercise by Leslie Sansone to work up a sweat.

3. Full-body stretches

Moving around is an excellent exercise at work, but there’s also exercise for those who can’t leave the office. If you want to keep your muscles from feeling stiff or heavy, try full-body stretches. These stretches can help you engage your body even when you aren’t actively using them.

For example, you can reach up with both arms while clasping your hands and facing your palms upward. This simple stretch will keep your shoulders limber, especially if you need to carry a backpack or sling bag on the trip home. For a full-body stretch routine, check out this easy-to-follow video by FitnessBlender.

4. High-intensity interval training

While low-intensity workouts and stretches are good for re-energizing, you might want a challenge instead. Perhaps you feel like you want to work up a good sweat and push your body harder than ever. To stay active for the rest of the day, high-intensity interval training (HIIT) might be what you need. These are exercises designed to push you to the limit in short bursts. It’s ideal for losing weight, as these routines have you doing as much work as possible. This type of workout at work is perfect for those who have home offices or work remotely.

However, feel free to try them at the office, as long as you don’t make any noise. To start, try this 7-minute workout challenge developed by the American College of Sports Medicine.

5. Yoga

One of the most popular exercise routines in the entire world is yoga. In the US alone, over 36 million people practice it regularly. Studies on yoga have shown its connection to increased stress tolerance, energy level, and problem-solving abilities. It’s also known for its calming effects, with all routines regularly reminding you to focus on your breathing. Through yoga, you can enjoy both a healthy workout regiment and meditation in one go. If you want to get started on this mind-relaxing workout at work, try out this office break routine from Yoga With Adrienne!

How to workout at work yoga

6. Furniture-based exercises

Lastly, working at an office means you’ll have a desk and chair at hand. These things help organize your workspace and give you a foundation to sit down and focus at work. However, you might not know that the furniture around you can help you stay fit. There are many videos online that use your desk and chair as tools for any workout at work. Such examples include desk pushups and chair swivels. Check this eleven-minute deskside workout by AskDrJo and see how much you can do at your desk.

In summary

Working in an office can easily lead to a sedentary lifestyle. Sitting around for several hours as you work will take its toll on your physical body and your mental health. To stay in shape, you need to exercise, even at your desk. Simple workout routines include stretching your body and walking around the office. You could also explore more intense exercises, like yoga and HIIT.

Regardless of your workout plan, it will give you more oxygen and better blood circulation. More importantly, it also helps reduce stress and keeps your mind focused when it’s time to get back to work. So if you feel like you need a quick recharge or a stress reliever, try a workout at work routine now!

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  4. Harvard Health. (2022, February 2). The 4 most important types of exercise. 
  5. James, S. (2021, June 23). What are the Benefits of Exercise in the Workplace? Energym. 
  6. Mayo Clinic Staff. (2021, October 8). Exercise: 7 benefits of regular physical activity. Mayo Clinic. 
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