Desk Exercises Guide – Keep Active and Healthy While at Work

Article brought to you by: Phillip Donaldson

Despite the deluge of fitness trends and advice that bombard us every day, the reality is that many office workers still find it particularly difficult to squeeze in some exercise each day. Worse still is the fact that leading a largely sedentary lifestyle by sitting for the majority of the day results in a number of negative physical and mental impacts. Without enough exercise, we end up with stiff muscles, aches and pains, and lower energy levels. It can even lead to weight gain and adverse mental effects, such as stress, lack of motivation, boredom, and difficulty in concentration. Ideally, office workers should take a five-minute break every hour. It is just enough to help them quickly refresh and reset their minds and bodies before tackling their next task.

Some employees are lucky enough to work at companies that offer an in-house gym or a gym membership. For others, there are plenty of different types of exercises and mini workout sessions that are designed especially for people who work at a desk for most of the day. These desk exercises typically combine stretches, flexing, breathing, conditioning, aerobics, and even meditation. Most of them are low-key exercises that will not draw unwanted attention or hoots of laughter from fellow employees. For example, many chair exercises do not even require the person to stand up. An office workout that only takes a few minutes at a time can help to prevent physical stagnation and keep workers fit, energetic, and refreshed throughout the day. Explore these desk exercise resources for inspiration and ideas.

Desk Stretches (PPSX) - View a presentation on the benefits of stretching, with some excellent examples and instructions of easy desk exercises.

Simple Desk Workouts (PDF) - Try a series of ten inconspicuous chair exercises designed to stretch and work out different parts of the body.

Importance of Exercising (PDF) - Learn about what happens to the body when is not sufficiently exercised.

Ergonomic Exercises (PDF) - This illustrated guide offers examples of small exercises to prevent the body from becoming stiff or sore in the office.

Exercises for Office Workers (PDF) - See how a lack of exercise affects us, and how an office workout can help.

Deskercise (PPT) - Learn about important stretches for the spine, neck, shoulders, and legs with a photographic guide.

Deskbound Workout - Try these office exercises while taking a brief break at work, to become more energized and reduce discomfort.

The Easy Desk Workout (PDF) - Find out how to exercise fingers, arms, shoulders, neck, legs, and even the eyes!

Stress Breaks (PDF) - A fifteen-minute exercise session at work can actually increase productivity and reduce feelings of fatigue and stress.

Office Exercise Plan (DOC) -Print a blank desk exercise planner template and use it to rate and plan different office workout sessions.

Desk Aerobics and Stretches (PDF) - These quick and easy office exercises can quicken heart rates and relax muscles in just a couple of minutes.

Office Yoga (PDF) - Reduce common pains and increase flexibility with a form of yoga reinvented for desk workers.

Stress Busters (PDF) -Beat stress and become relaxed and in control with a series of stretches for the whole body.

Benefits of Stretching (PDF) - Stretching regularly at work helps to improve muscle flexibility, circulation, and even mental concentration.

Flexibility Exercises - Each discreet desk exercise in this series allows office workers to stretch and flex without embarrassment in the workplace.

The Chair Workout - Taking a few minutes to breathe and stretch at work can help office workers combat the negative effects of sitting down for hours at a time.

Office Exercise Tips (PDF) - Stretching exercises can be effective even if done in small amounts at work.

Desk Drills - Learn how a small session of chair exercises can greatly benefit our bodies on a daily basis while at work.

Working Out at the Office (PDF) - With a few very basic supplies and a plan, employees can turn their cubicles into a mini private gym!

Back Stretches (PDF) - Sore backs and necks are among the most common physical ailments that plague desk workers. Use these stretches to help prevent them and stay fit.

Office Exercising (PDF) - Try a brief workout in the office without even leaving your chair!

Stretching at Work - Learn how to stretch correctly at work to avoid accidental injury or muscle damage.

Who Exercises at Work? Desk exercises are not only meant for fitness enthusiasts. Anyone can do it with minimal effort.

Cubicle Stretches (PDF) - Post this handy illustrated reference sheet above your desk and use it as a reminder and guide for easy desk stretches.