Small Business Brief

Fitness & Training

Easy Ways to Get Fit at Work


Did you know that only 22.9% of adults are physically fit?

Getting healthy is one of the most beneficial habits you can practice. It helps you physically and mentally.

One of the fastest methods of getting healthy is to start exercising. You might find yourself wondering, how do I get fit at work? Fortunately, we can help. This guide will show you how to exercise in the office.

Read on to learn more.

Utilize Desk Stretches 

Desk stretches are an easy way to get fit at work. They can be done right at your desk, with no additional equipment or time needed. You can take the time you would typically be working on stretching your body, increasing blood flow, and moving the body.

Desk stretches can help you get your circulation going, reduce stress, and help loosen muscles that have been sitting in the same position for long periods. Some of the desks stretches you can do include stretching your neck and arms, rolling your shoulders forward and backward, and doing some easy standing up and seated exercises.

If you are not sure how to do this, you can watch fitness videos for employee wellbeing and find some similar exercises to achieve the same desired results.

Take Spread Out Break Walks

Taking spread-out break walks at work is an easy and healthy way to get fit. This can be an excellent option if you are looking for ways to stay in shape without devoting a lot of time to a more strenuous exercise program.

Set specific times throughout your work day to take a walk and find a walking route that fits your needs. This could include walking around your cubicle or building multiple times a day or taking a designated course through the grounds of your workplace.

Power Up With A Standing Desk

Powering up with a standing desk is an easy way to get fit at work. Standing can help you increase your energy levels, focus better, and be more productive. Not only is standing at your desk good for your overall health, but it also helps to increase productivity and reduce fatigue.

Additionally, standing desk exercises can help to reduce the risk of obesity, diabetes, and other diseases associated with prolonged sedentary behavior. Although standing all day at your desk isn’t feasible, minor changes to your workspace, like using a standing desk, can help you achieve fitness goals and increase your productivity.

With a standing desk, you can quickly get fit at work and increase your productivity at the same time. Watch for fixed desk accessories like an anti-fatigue mat, a grip-friendly mouse pad, and a wrist rest. These additions can make standing comfortable and enjoyable.

Invest In An Exercise Ball Chair

Investing in an exercise ball chair is easy to get an office workout. They have become increasingly popular due to their many benefits to people of all fitness levels.

The exercises involved with this chair can improve posture, reduce the risk of lower back pain, and increase concentration due to better blood flow and oxygen to the brain and body. Sitting on an exercise ball activates and strengthens the core, back, and leg muscles. The ball also allows you to adjust your position throughout the day to prevent boredom and stiffness.

An exercise ball chair is also budget-friendly – no need to spend much on a gym membership. This easy way to get fit at work provides many health benefits, so why not try it today?

Stair Climbing 

Stair climbing is one of the easiest exercises in the office. Not only is it free and requires no equipment, but it is also easy to fit into your daily routine.

Take the stairs instead of the elevator or escalator during your lunch break or while taking a break from work. This is your best time to exercise.

You can start by taking two flights of stairs and gradually increase your stair climbing to five or six. Make sure you always use the railing for safety.

Stair climbing increases your heart rate, which helps your body burn more calories. It also can strengthen your core, glutes, and quadriceps muscles, which is excellent for overall body toning. You can also break it up throughout the day, taking two flights at a time when you need a break or going for one long stair-climbing session.

Alternating Lunges

Alternating lunges are an easy exercise in the office. They require very little space so you can do them at your desk. All you have to do is stand with one foot forward and then lunge forward with the opposite leg.

Keep your back as straight as possible, and ensure your knee doesn’t go over your toes. The back half of your heel should be off the ground to provide an excellent stretch in your calves and help build strength in your quads, glutes, and hamstrings.

You should alternate between your right and left legs and do ten reps. This will help keep the blood flow in your legs, and it will help keep you awake and energized during your workday.

Squats And Calf Raises

Squats can be done anywhere and require no equipment or additional time. To squat, start with your feet hip-width apart and, keeping your head up, lower your body until your thighs are parallel to the floor.

Calf raises help to strengthen your ankles, ankles, and feet. Position your feet together and place one hand on a chair or wall for support. Then push up using your heels to return to your starting position.

Lift the bottom of the feet off the floor and raise the body onto the toes before slowly lowering back down. Taking a few minutes to do these simple exercises throughout your workday can help to increase blood circulation, build muscle and reduce fatigue.

Pick the Most Suitable Exercise In The Office

Exercise in the office can be a great way to stay fit and healthy. By taking advantage of the various ideas in this article, such as taking the stairs or working out during lunch, you can easily stay in shape during your work day. Make fitness part of your daily routine and see the benefits of a healthier lifestyle. 

Figure out what works best for you. Learn more by reading our blog.



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