Friday, June 05, 2015  10:34 AM | By: Matt Dow
 Stay Fit at Work: 5 Quick Office Exercises

With our fast-paced, always on the go culture that has formed over the past few decades, finding the time to work out seems almost impossible. Each day we find ourselves sticking to the same cookie cutter routine: wake up, go to work, come home, tackle a laundry list of errands, household chores, and/or child care activities.

Although we’ve all heard the ever popular fitness quote “a one hour workout is only 4 percent of your day,” I’m sure I’m not the only one asking myself ‘how is it even possible to squeeze that 4 percent into my already hectic schedule?’ Here is my solution: make the time to workout at work! Get your “deskercise” on with our 5 favorite quick and easy office exercises.

Bicep Curls:

Whether you are on the phone or catching up on emails, consider doing bicep curls simultaneously. Think about it this way: not only did you just clear out 20 emails from your inbox, but you’ve also already completed your arm workout for the day!

Bicep Curls


How to:

Place your arm at a 90-degree angle with your palm facing up, and upper arm pressed against your rib cage.

Using a dumbbell, bring your hand up towards the direction of your shoulder, then back down to the 90-degree angle.

Complete 20 repetitions on each arm, 3 times.  

* Office Workout Tip: Don’t have a dumbbell in your desk drawer? Use a filled water bottle or heavy stapler in its place!Cancel

Abdomen Swivel:

Swivel chairs can be fun! Use the twirl to your advantage and work your obliques while typing away.

Source: The Huffington Post

How to:

Sit upright allowing your feet to hover over the floor.

Hold the edge of your desk with your fingertips (or continue typing on your keyboard).

Use your core to swivel the chair back and forth from side to side.

Complete 25 repetitions, 4 times.

Leg Squats:

Ever been on a conference call that just does not seem to end? If you feel like you need to get up to move around before you doze off, stand up, put the phone on speaker, and do some squats. Note: Not recommended when video conferencing!

Office Workouts


How to:

Stand upright with your feet shoulder width apart.

Keep your back straight and chest and shoulders up.

Act as if you are going to sit down in an invisible chair.

As you squat down, be sure to keep your knees in line with your feet.

Return to standing position, and repeat.

Complete 10 repetitions, 5 times.

Shoulder Shrugs:

Shoulder shrugs are one of the simplest exercises that actually offer many benefits. These exercises loosen up your neck and help take the weight of office stress off your shoulders while building up your trapezius muscle. Office Workout Tip: It’s best not to practice this exercise when your boss is asking you what you’ve been working on all week.

Shoulder Shrug

How to:

Raise both shoulders up toward the ears.

Hold for 5 seconds.

Release and relax.

Repeat for 15 repetitions, 2 times.

Office Cardio:

If you’re looking to fit in some cardio throughout your week, why not take the stairs instead of the elevator? Make it interesting; have some of your co-workers tag along and see who can climb the most stairs. A little friendly office competition couldn’t hurt!

Office Cardio

Source: deskercise

Having trouble remembering to complete your deskercises each week? Leave yourself a memo on sticky notes around your workstation! These colorful reminders will make it hard for you to forget.