March 20

5 Quick & Easy Exercises to do at Work


Many of us work long hours at our desks, which can lead to an unhealthy lifestyle. Not making a change to your working day can lead to permanent health problems. That’s why we put together this list of 5 quick & easy exercises to do at work:

It can be tough to balance a busy work schedule and keeping active around the office, so we’ve come up with some quick and effective exercises that’ll help you stay in shape without compromising on productivity.

Here’s 5 exercises that you can do at your desk or during a trip to the printer. Try them out and you’ll be sure to return to your desk with the new-found energy and strength to focus on your daily to-do list.

Calf raises

Wondering what to do when you’re stood waiting? Calf raises take little time and not much energy, but keep the blood pumping to your legs and are a great way to stretch out tension. Stand on the edge of your toes and lift your heels up off the ground, then bring them down and repeat. No really, it’s that simple!


Whenever you have time, try walking inside or outside (weather permitting!) of your workplace. Walking is the best exercise to do on your lunch break, and is as ‘normal’ as any exercise gets. Try splitting your lunch break between eating and walking – giving at least 10 minutes of your time for a stroll.


Kegels are a great exercise for strengthening the pelvic muscles, resulting in improved bladder and bowel control. Here’s how to do them: 1. Kegels work best on an empty bladder, so take a trip to the loo if you need to before starting. 2. Sit in a chair or stand in a comfortable position. 3. Clench your pelvic muscles, as if holding in a wee, then release after 3 seconds. 4. Repeat 10 times. 5. Remember to regulate your breathing and don’t overdo it if you feel tightening or pains.

Chair dips

Chair dips are good arm and abdominal exercises. Simply hold on to the edge of your chair, with your legs and bum out in front, and raise and lower yourself to the floor. You’ll be bobbing up and down for this one and could do with a sturdy chair, but if that’s not feasible in your place of work, try putting your hands on the arms of your chair and lift yourself up and down (recommended if your chair has non-breaking wheels!).

Taking the stairs

This one may seem a little obvious, but I bet most of us skip the stairs at work, as we’re always in a hurry and prefer taking the lift or escalators. By taking the stairs just twice a day, keeping your posture straight and bending your knees, you’re giving your body a worthwhile workout.

Try using the above exercises at your workplace and you’ll be sure to feel the difference and find a new lease of energy, without compromising on productivity or well-deserved break times.


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