7 Exercises You Can Do During the Day

It might seem obvious how unhealthy it is to sit at a desk for 8 hours a day, but research has shown that chronic, prolonged sitting can lead to cardiovascular and other health issues. 

If you truly want to be proactive about your fitness, you should think about doing exercises during the workday. Below are seven different exercises you can do to stay healthy while working. 

1) Single-Leg Squat 

The exercise begins by standing with your arms at your sides, your weight on your right foot, your left heel up and left toe pointed at the floor. The right leg is then slowly bent as you extend your arms in front of you and bend slightly forward at the waist, into an almost sitting-like position. You should flex your abs to keep you balanced. Then, slowly return to the starting position. Perform 8 to 12 reps before switching sides. 

2) Leg Curls 

Start by standing straight and letting your arms fall at your sides. Bend your right knee to lift one foot up and swing it behind you. Bend your opposite elbow as if you are swinging your arm as you walk. Return your foot and arm to the start position. Then repeat the move with your opposite foot and arm. If you get into a rhythm, this exercise should resemble the motions of a cross country skier. 

3) Knee Lifts 

This exercise is similar to the previous one, but instead of lifting your foot behind you – you lift your knee in front of you and foot off the ground. In rhythm, the exercise should look like you are marching in place. 

4) Desk Push-ups 

If you’re looking for something a bit more strenuous, desk push-ups can be a pretty good workout. Simply put, this exercise involves doing inclined push-ups with your hands on your desk and your feet on the ground. Make sure your desk is secured and unable to move. 

As an added bonus, this is one of the least noticeable exercises you can do at work. 

5) Desk Dips 

Place your hands on a secured chair or desk behind you. Get into a “seated” position with your rear end suspended above the floor. Lower and raise your body by using your arm and abdominal strength.  

This is one of the more discreet office exercises you can do and it’s a good little workout. 

6) Walking/Stairclimbing 

Probably the most discreet form of exercise, going for a brisk walk a few times a day can help stave off some of the more dramatic impacts of a sedentary job. It’s even better if you can go up and down stairs on your walk. 

7) Water Bottle Weights 

A simple but efficient way to work out your arm muscles is to use two water bottles as dumbbells. You can use them to perform overhead presses, triceps-flexing arm lifts, and other simple free weight exercises. 

We Can Help You Find a Healthy Work Environment 

If your current work environment is negatively affecting your health, we can help. Please contact NSC today to find out how we can connect you to healthy job opportunities. 



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