8 simple exercises and tips to keep fit While at Work

Published by kevin Ehiozefe on

Time is of the essence. If you’re among the few folks lacking the extra time it takes to maintain a regular fitness routine because of work, kids, or other life engagement in general, subscribing to some of these simple exercises you can do while at work could be just what you need to keep that body intact.

For those who may like some physical activity, fitness is done so that your body stays healthy if you really want to maintain optimal working performance at your workplace. Having a great work out without the need for a gym is achievable. These 8 simple exercises you can do while at work are fast and easy.

There’s nothing more important than good health – that’s our principal capital asset – Arlen Specter

  1. Instead of using a desk chair, sit on a large exercise ball.

The balance required for sitting on the ball is a great core stabilizer. You’ll be strengthening your muscles without even realizing you’re doing it. It takes very little to no concentration, which can leave your brain power for your work.

man sitting on exercise ball

  1. Dish the elevator and take the stairs.

Even if you’re on the 14th floor, walk up two to three flights and then catch the elevator the rest of the way. Doing just this one thing alone gets your heart pumping, and releases endorphins. It provides a great start to the day in which both your body and brain will thank you.

  1. Resistance bands are great for your toning legs and arms.

You can hook the bands to the legs of your desk or chair and do arm or leg reps while you’re sitting at your desk. If you are on the phone, switch hands as you do the reps. if you’re typing at your computer, work your legs with the bands.

  1. Change your Parking spot.

You may not think that your parking spot has anything to do with your fitness level, but parking further away can actually provide a mini cardio session. Make sure to leave extra time so you aren’t late, and park in the furthest parking spot you can find. Strap on those ankle weights and either walk, run or march up to the building. Don’t worry about how you will look doing it because the body you’ll gain from it will look and make you feel even better.


  1. Stretching is always important.

Sitting at a desk for 8-9 hours a day can lead to muscle stiffness, loss of flexibility, back and neck pain, restless legs, blood clots, and stiff joints. Of the things you can do for the health of your body, stretching is the most important. You should be getting up every hour to stretch.

  1. Try Easy stretches you can do at your desk.

It can be anything from reaching up to the ceiling with both arms to touching your toes, to ballet plies. Make sure to give your back a good twist from side to side to stretch both your spine and your abdominal muscles. Writer’s belly happens when the ligaments in your abdomen (abs) shorten because of sitting for long periods of time resulting in a “potbelly”, so make sure you’re stretching those abdominal muscles to keep them long and lean.

  1. Take a short walk.

During breaks walk as much as possible around the office. If you have ankle weights, then strap those on while you’re walking for an added boost.

  1. Stay hydrated by consistently drinking water.

It’s best to have between eight to ten glasses of water a day. Avoid coffee, tea, and other caffeinated drinks since they actually dehydrate you and pull you further away from your ultimate goal.

To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear. 

Finding time to work out and keeping fit can be challenging, but implementing just a few simple things throughout your workday can really make a difference. Being fit is not always a luxury; when you are fit, you are better able to make decisions, get sick less often, and have a better self-image. That’s why you should always take the opportunity to be fit.

kevin Ehiozefe

Hi, my name is Kelvin Ehiozefe am an online entrepreneur and a Content writer. I write about Business start-up, Blogging, Lifstyle and Technology


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