8 Easy Exercises You Can Do at Work

8 Easy Exercises You Can Do at Work

Learn how to get fit at work during the workday – no gym required!

By: Wendy Robinson

Like many other working moms, I am attached to a desk for much of the day. I spend most of my day sitting -- at meetings, checking emails, and returning phone calls. I have developed a case of “worker’s behind,” which is a terribly flabby occupational hazard. While I know that I need to step up my exercise routine outside of work, lately I’ve been challenging myself to get more active during the workday as well. Below are eight office-friendly fitness challenges, one for every hour of the workday:

1. Chair squats: Simply stand up and push your chair back. With feet shoulder width apart, squat down until your bottom just touches the chair. Aim to work up to five sets of 10 repetitions. For extra challenge, lower the position of your seat.

2. Wall push-ups: We all know push-ups are great for your body, but getting down on the floor might not be great for your work clothes. Try leaning against a wall and walking your feet back until your body is close to a straight line. Aim for three sets of 10.

3. Phone call calf-raises: Stand up while you take a call and raise yourself up on your toes and slowly lower back down to your heels. Aim for three sets of 20. For extra challenge, try one foot at a time or starting with your toes together to work the outer calf muscles.

4. Taking the stairs: If you work in a building with at least one set of stairs, aim to walk up and down the stairs at least five times in the work day. Time to make some friends on another floor!

5. Kicking back: Stand at your desk (holding on lightly if needed for balance) and lift your leg behind you. Keep your toe pointed and pulse 10 times and then switch legs. Aim for three sets of 10 on each leg.

More from P&G everyday: 10 Moms Share Their Surprisingly Easy Fitness Secrets


Become a member of P&G everyday and get exclusive offers!

Become a member

6. Curls: This one requires a small and inexpensive piece of equipment, the exercise band (they fold up flat and are easy to store in your desk). Place the band under your feet (which should be shoulder-width apart) and tuck your elbows into your side. Now lift the band into a bicep curl for two to three sets of 10.

7. Rows: Using the band again and the same foot position, you’ll complete two to three sets of 10 by bending forward at the waist and bringing your elbows up until your hands are in line with your chest.

8. Circle arms: Stand with your feet shoulder-width apart. Take a piece of office equipment (a stapler or a full water bottle works well) and pass it from one hand to the other, circling the body. Start with your left hand, put the object behind your back and then grab with the right hand. Do 20 circles in each direction.

I confess that I don’t always get in all eight exercises every day but every little bit helps, right?

As always, consult your doctor before starting any new exercise regimen to make sure it's right for you.

Which one of these will you try this week? Do you struggle with being active at work?

Wendy Robinson is a writer, working mom, and graduate student. Someday she'd like to sleep in again

Image ©iStock.com/Thomas_EyeDesign.

Complete your personal information

Please fill in the information marked with an asterisk to proceed; if you want to get tailored offers and content, don't forget to fill in the optional fields.




Thanks for this! I can actually see myself using these tips!

  • Report it