9 Quick Office Exercises To Supercharge Yourself Through The Day

Being healthy and fit isn’t a fad, it’s a lifestyle. Everyone wants to get in shape and healthy but not everyone has enough time for work-outs or gymming, especially the one with office/desk jobs.

To lead a healthy office life while having no time and money to invest in a gym, these simple desk exercises can be your savior. They are also proven to keep you fit and healthy in the long run.

These desk/office exercises will not promise you 6 pack abs, but they will make you feel active and charged throughout the day. Nothing will work unless you do.. so let’s work out while being at the workplace.

The Wall Sit

office exercises wall sit

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This exercise is great for legs. Stand with your back leaning against the wall and bend the knees, making thighs parallel to the wall. Hold on for 30-60 seconds.

The Patient Printer Push-Ups

office exercises patient printer pushups

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Instead of standing next to the printer in vague, EXERCISE. Use the nearest corner, and start the push-ups in inclined format. Repeat for three sets of 12-15 reps, or until the printing, faxing, or scanning is done.

The Office Genie

office exercises office genie

Raise the legs into a criss-cross applesauce position while seated in a chair. With your hands on the armrests, push upwards to raise the body off the seat and remain floating for 10-20 seconds. Rest for a minute and repeat.

The Fab Abs Squeeze

office exercise kapalbhati

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Simply take a deep breath and tighten the abdominal muscles, bringing them in towards the spine as you exhale. Stay squeezed for 5-10 seconds and release. Repeat for 12-15 reps.  It is similar to Indian Kapalbhati.

The Posture Perfecter

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Perfect posture is a must for long days at the desk. Practice safe desk ergonomics by adjusting the chair height to make sure the feet, hips, and arms are at 90-degree angles to the floor. Engage the core to keep the back straight throughout the day.

The Shoulder Shrug


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Simply raise both shoulders up toward the ears, hold for 5 seconds, then relax. Repeat for 15 reps. Feeling unstoppable? Try advanced shoulder shrugs while standing and holding a paper ream in each hand.

Take The Stairs

office exercises stairs

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Most easy and equally effective. Ditch the elevator, use stairs. It will keep your body active, burn calories, maintains cardiac health and much more. You can use this exercise throughout the day while going on lunch or to a meeting. The best office exercise you can do anytime.

The Cubicle Dip

office exercise cubicle dip

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Using a sturdy desk or a non-rolling chair, sit at the very edge and place hands on either side of the body while gripping the chair’s edge. With the feet planted on the floor a step or two away from the desk or chair, straighten up the arms to lift up the body. Next, bend the arms to reach a 90-degree angle so that your body dips down, hold, and re-straighten while keeping the body raised above the chair. Complete 8-10 reps.

The Desk Chair Swivel

office exercise desk chair swivel

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Sitting upright and with the feet hovering over the floor, hold the edge of your desk with your fingers and thumb. Next, use the core to swivel the chair from side to side. Swish back and forth for 15 rounds.

Make calendar reminders or apply sticky notes around your cubicle to make yourself updated and motivated for working out. Embarrassed? Seek out an empty conference room on a lunch break. Go Fit!