Fitness in 9 to 5: Office-Friendly Exercises for Busy Professionals

By Dr. Harshad Limaye in Internal Medicine

Apr 24 , 2023 | 2 min read


You love your job, but the long hours and sedentary lifestyle take a toll on your physical health. You know you need to exercise, but the workload doesn’t permit you to leave the office and hit the gym, playground, or swimming pool.  

Don't worry, we've got you covered. Below are some of the best office exercises that will help you stay fit and healthy without ever having to miss a beat at work.

Desk Exercises:

It can be tough to find the time to work out during a busy workday. But desk exercises—the exercises which can be performed right at your desk, without any special equipment or clothing, can be fit easily into your busy schedule. 

These exercises can help alleviate tension and stress in your neck, back, and shoulders, and can also improve your overall strength and flexibility. Desk exercises can be a great way to stay active and healthy while working in an office setting. 

Let’s discuss a few Desk exercises, which you can easily perform under a minute. 

Shoulder Rolls

Sit up straight in your chair with your arms relaxed at your sides. Slowly roll your shoulders backward and upwards, then backward and downwards. Repeat this movement several times to help relax your shoulders and neck.

Neck Stretches

Sit up straight in your chair and bring your right ear towards your right shoulder. Hold for a few seconds, then slowly return to the starting position. Repeat on the left side. You can also try tilting your head to the right, then to the left, to stretch the muscles in the sides of your neck.

Desk Chair Twists

Sit up straight in your chair and place your hands on the arms of the chair. Slowly twist your upper body to the right, then to the left. Repeat several times to stretch your lower back and improve your flexibility.

Desk Push-ups

Place your hands on your desk and walk your feet back until you are in a plank position. Lower your body down towards the desk, then push back up to the starting position. Be sure to keep your back straight and your core engaged.

Wall Sits

Stand with your back against a wall and slowly slide down into a sitting position as if you were sitting in an invisible chair. Hold this position for 30 seconds to one minute, then slowly stand back up. This exercise works your leg muscles and can improve your balance and stability.

It is true that no one rule fits all when it comes to exercising and maintaining a healthy lifestyle. Everyone has different physical needs and abilities. Consult with professional physiotherapists for personalized advice on exercise and other aspects of maintaining a healthy lifestyle. 

The Benefits of Taking a Break for Exercise

Taking a break from work to stretch, move around, and get your heart rate up has been shown to reduce stress, boost energy levels, and improve focus and productivity. And if you start to feel the afternoon slump coming on midway through the workday? Taking a break for exercise can help boost your alertness and energy so that you stay sharp and focused until 5 pm.

So what are you waiting for? Get moving and start feeling better today with these office exercises!

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