Exercises to do in the office

Exercising regularly is one of the fundamental pillars, along with good nutrition, for a healthy life. If we feel irritable, distracted, stressed, or tired, it may be due to a lack of exercise. Or poor nutrition, or a combination of both. Additionally, postural health can be affected when we spend many hours sitting, causing a whole series of discomforts that we can improve with exercise.

In these modern times, we spend so much time in the office that we sometimes neglect our health and posture. Many times we don't have time to go to a gym and there’s no energy left after the workday. This means we don’t engage in any physical activity in our daily lives. If we don’t have any moment for that, some exercises to do in the office may be a solution.

What alternatives do we have for exercises to do in the office?

With a little creativity, preparation, and a lot of enthusiasm, we will burn a few calories with some exercises to do in the office. This way, we can lead a healthier life and regain energy to face the rest of the day. We can find exercises to do in the office that don’t require too much space or time.

Some offices have gym areas or even running tracks, although this is usually not the case in most instances. If we only have a small office, with a simple mat we can perform a complete routine. This will help us tone our body without drawing attention from our coworkers.

1. Neck and shoulder stretches

To relieve the tension accumulated in the neck and shoulders, tilt your head to one side until you feel the stretch and hold the position for 10 seconds before switching to the other side. You can also do slow rotations with your neck, moving your head in circles in both directions. For the shoulders, make circular movements forward and backward for 30 seconds. These exercises are simple but very effective for relaxing the muscles.

2. Wrist exercises

Wrists tend to become overloaded during long work sessions with the keyboard. One way to prevent discomfort is to rotate your wrists in both directions for about 15 seconds. You can also extend one arm in front of you and use the other hand to gently push the palm back and then down. Hold each position for a few seconds for optimal relief.

3. Chair squats

If you’re looking to strengthen your legs and activate your body, chair squats are ideal. Stand in front of the chair with your feet shoulder-width apart. Bend your knees and lower your glutes as if you were going to sit down, but without touching the seat. Then return to the starting position. Perform between 12 and 15 repetitions.

4. Calf raises

To improve circulation in the legs, stand up and use the back of your chair for support. Raise your heels off the ground, hold the position for a few seconds, and lower slowly. Repeat this movement 15 times. It’s a simple exercise but very useful for activating the calf muscles.

5. Torso twists

If you want to relieve tension in the lower back, sit in the chair with your back straight and twist your torso to one side, holding onto the backrest to deepen the movement. Hold the position for 10 seconds and then twist to the opposite side. Perform 5 repetitions on each side.

6. Marching in place

Activating your body without needing to move around is very easy. Stand up from your chair and march in place, lifting your knees to hip height. Add arm movements to increase intensity. Do this for 30 seconds and feel your energy improve.

7. Eye relaxation

Your eyes also need rest, especially if you spend many hours in front of a screen. Every 20 minutes, look away and focus on something that is 6 meters away (approximately 20 feet) for 20 seconds. You can also close your eyes for about 10-15 seconds several times a day to reduce visual fatigue.

Additional tips

Remember to get up from your desk at least once an hour and walk a little to activate your body. Set reminders on your phone or computer if necessary. Also, make sure to sit with proper posture and adjust the height of your monitor to avoid tension in your neck and shoulders.

Stretching, the quick exercise alternative in the office

A good stretching routine can provide flexibility in all parts of the body and muscle relaxation. Stretching is a basic exercise to do in the office, if you don’t have time for anything else, do this. It will help your concentration, and if you do it regularly, you will feel much better.

Just 20 minutes a day can show changes. Start the routine with your ankles. Move your right ankle in a complete circular rotation and then proceed with your left ankle. Raise your feet and hold for a brief moment on your toes, repeating the process several times.

Perform a squat trying to touch your ankles with your hands. With your head pointing down, stay for a few seconds stretching your whole body. Then return to an upright position with your hands raised as if you could touch the ceiling. Repeat this exercise several times. With your hands on your hips, with your feet firmly positioned, make circular movements with your hips both to the left and right.

Stretch your arms and draw small circles in the air with your hand movements. Repeat until they become larger and you feel pressure in your shoulders. Move your head in circles to the right and to the left. You can place your hands on your shoulders where tension accumulates and gently massage while doing the exercise.

The key to living a healthy life is to exercise regularly. Include them in your daily routine and give a positive twist to your life. And if you don’t have time, you can also do it in the office.