Three Workspace-Friendly Exercises

Does it seem impossible to squeeze exercise into your daily routine? If so, you’re not alone! Exercise is any activity that gets your body moving, and there are several exercises you can do at work to help you get energized and feel more positive and productive. Countless studies show that exercise stimulates your brain, increases focus, and reduces stress.

First, set realistic goals. This will help create momentum for maintaining a routine. Determine a time block to exercise, i.e., 15 minutes, and select exercises that are enjoyable, easy to do, and complete within that time. Breaking exercise into manageable time chunks will help overcome procrastination.

Here are three workspace-friendly exercises you can do any time:

  1. Desk Pushups: Take a few steps back from your desk and place your hands flat on your desk, a little wider than shoulder width. Lower yourself down toward your desk, keeping your core tight. Then push back up until your arms are straight but not locked. Repeat 15-20 times.
  2. Shoulder Blade Squeezes: Stand straight and tall. Pull your shoulder blades back and slightly downward to bring your elbows back and inward. Return to the starting position. Repeat 10 times.
  3. Wall Sits: Start with your back against the wall with your feet shoulder width and about a foot from the wall. Slowly slide your back down the wall until your thighs are parallel to the floor. Hold 20 to 60 seconds.

In addition to the exercises noted above, move around during breaks. Take a quick walk outside. Periodically stretch to prevent stiffness, especially if you are working in front of a computer for long periods.

Remember, the overall goal is to get your body moving, and any movement is better than being sedentary.