Simple Exercises You Can Try During Work Hours

Simple Exercises You Can Try During Work Hours

Work schedules can get crazy sometimes. For some people, it is hectic almost all the time. Being busy most of the time can mean you have little time for things you would like to eat, work out, and stay fit.

Exercise benefits your health immensely and can even help increase your productivity at work. It is very important to keep yourself healthy and active to reduce the possibility of developing chronic diseases like heart problems, diabetes, obesity, and even cancer. Your health is your wealth, and you should do what you can to maintain it. 

The big question is, how do you create time to work out when you lead such a busy life? 

It is possible to stay fit despite a demanding job schedule. Some workout routines can be done during work hours or while at work. These routines usually require little or no equipment and can be done quickly by yourself.  

Here are some exercises to keep you fit even while you are crushing your career goals


Taking a walk can refresh you pretty quickly. You could take a walk to your office if the distance is friendly. When you go out to get lunch, you can also take a brisk walk, and if you can, keep your steps count to track your progress. Walking aids the proper function of the heart and lungs, improves balance, and reduces body fat. It is a very convenient workout to indulge in whenever you get bored at your desk. Walk as often as you can, even if you can only slip in five minutes daily. You can increase the duration gradually according to your own convenience.


Getting small dumbbells to lift while at your desk can help you energize your body and burn some extra fat. It also helps build muscle in your body. Do three sets of 10-30 repetitions at least twice a week. The more repetitions you do daily, the less frequently you need to do arm workouts.

High knees 

High knees are great cardio workout routines. If you need a cardio-intensive routine that engages all the muscles in your legs and increases your heart rate, high knees are perfect for you. 

Start by standing with your feet hip-width apart, then raise your left knee to your chest. Do the same with your right knee and switch between legs at a running pace. Do three sets of 20 repetitions each. High knees can be intense, so you only need to do them twice or thrice a week.

Chair dips 

Chair dips are perfect when you need a quick exercise without necessarily leaving your desk. Sit at the edge of your chair with your hands holding the edges beside you. Then lift your body up from the chair using only your core and arms. Move downwards in the same fashion and pull yourself up again. Do this in three sets of fifteen repetitions, each twice a week. 

Climbing the stairs 

Occasionally ditch the elevator and use the stairs. Climbing stairs can help enhance your balance and maintain a healthy weight and bones. If your office is located a few floors up, try using the stairs as often as possible to help you get in as many workouts as possible. 


Lunges are great because they do not require much space or equipment. Lunges help tone your body and build muscle. It can also aid your posture, which is especially useful if you spend most of your day sitting at a desk.

Take a few minutes away from your desk and do some. Lunges are easy. Stand with your feet hip-width apart with your hands beside you or on your hips. Take a big step forward with your left leg. Begin to lower your body until your right knee hovers above the ground, not touching it. Your left knee should be directly over your ankle. You can also add some dumbbells for some extra weight. Make your lunges (five to fifteen reps for each leg) twice a week to achieve the desired results.

Extra tip because we care: Always practice good posture to minimize the risk of body pain due to bad posture.

Office workouts can improve your productivity and make your body feel energized. It can help keep you healthier, in high spirits and maintain a proper attitude to work. Your bosses would love that, right?

If you are feeling stressed or under the weather, speak to a doctor now for advice.

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