8 Office-Friendly Workouts to Get You Movin’

Recognition & Motivation Ideas

Just because you can’t break into a flurry of jumping jacks in the middle of a board meeting doesn’t mean you can’t exercise at work. Even short activity breaks can go a long way toward combating the detriments of sitting at a desk all day. Check out six office friendly workouts inspired by info at Fitbie and Fitness magazine.

Chair Squats

Find a non-rolling, sturdy chair and stand in front of it with your feet shoulder-distance apart. Thrust your hips back until your back touches the chair, then push through the back of your feet to stand up. Work your way up to three sets of 20 reps.

Desk Pushups

Desk Pushups

Position your hands on the end of your desk, a bit wider than your shoulders. Keeping your body straight, lower your chest in the direction of the desk, bending your elbows out to the sides. Start with three sets of 10, working up to three sets of 20.

Stair Challenge

Create a friendly challenge for you and your co-workers. Instead of taking the elevator, take the stairs. At the end of the week, the person who took the stairs most frequent wins.

Spine Twist

Sine Twist

Sit on your chair with your feet flat on the floor. Stretch your arms upward, keeping your palms facing inward and your shoulders down. Twist your upper body to the right as you exhale, lowering your arms to shoulder height. Return to starting position; repeat on other side. Work up to 20 alternating twists.

Office Warrior

Stand slightly to the left of your chair, with your right hand on the top end of it. Hinge forward from the waist, keeping your abs engaged, back straight and stretching your left arm art in front of you. At the same time, stretch your left leg behind you with pointed toes. Stop and hold when your body is parallel to the floor. Return to standing; repeat 12 times on each side.

Leg Lunge

Office Lunges

Stand with your feet together, hands on your hips. Extend one leg behind you to lower yourself toward the ground as you bend your front leg at the knee. Stop when your front knee creates a 90-degree angle, hold for three seconds. Stand and repeat on other side. Work up to three sets of 12 on each side.

Walking Meetings

If you need a quick meeting or brainstorm session, don’t book a room, take a walk! Meetings held outdoors have been proven to stir up extra creativity- a double win.

Pelvic Tucks

Desk Ab Workout

While seated, angle your pubic bone directly beneath your hip bones. Make sure your abs and pelvic floor are engaged while your back feels released. Exhale and pull your abs in and up as you lift through your pelvic floor. Extend your spine, pressing your feet into the floor as you reach your tailbone down from the crown of your head. Do three sets of 20.

Share these exercises with your employees, motivating them to participate with prizes or awards. The best motivation of all, of course, is how much better everyone will feel from a few office friendly workouts each day.