A day at the office: Your office work out

Fit & Training door thijs

When you’re working at an office on a daily basis, you’re probably used to sitting behind a computer. However, sometimes you just want to move more: stretch your legs, your arms, your neck.  Stretching and exercising will also help you to get your blood flowing and will increase your energy level which will be beneficial for your work/school. This is the reason why I’ve come up with a small office work out that will help you to move in the office, to make you more productive and to make you feel less stiff.

Without you looking like an idiot and catching too much attention from your fellow colleagues, I’ve set up different exercises that are easy to do on a chair, at the coffee machine, when you’re standing next to a table or when you're walking to the toilet. Ready for it? Here we go!

1. Shoulder work out. When you’re sitting all day, your neck and shoulders can become stiff. Try to put your shoulders up to your ears for 5 seconds. When you go down again, you’ll feel much more relaxed and less stiff (at least that’s what I’ve experienced).


2. Legs/back work out. Sit on a chair (which you are probably doing already) and bend forward to your thighs. When doing this try to straighten your legs. Hold on to this for 10 seconds. Repeat as many times as you want.

3. Desk chair work out. For this exercise you’ll need a chair with wheels. Put your arms in front of you on the desk and push yourself away. Then, pull yourself slowly to the desk again.

 4. Ab work out. Try this work out that you can easily do behind your desk. Take a deep breath and tighten your ab muscles. When you breathe out bring those muscles to your backbone. Stay squeezed for 5-10 seconds and I think you are very happy to hear that you can release all of the tension after those 8 seconds. Repeat as many times as you want.



5. Arm work out. Don’t we all love push-ups? (laughing sarcastically). No, but this one is actually quite fun, however, I must say more noticeable for your fellow colleagues. Maybe you can inspire them to do a office work out as well, you never know. Lean against your desk and push yourself away from the desk while you’re still leaning towards the desk. You can do this as many times as you want, and you can also decide to do it multiple times a day.

6. Toilet squat. Just in case you really don't want anyone to see you exercise, try these toilet squats. Before going to the toilet, do 10 squats. Enjoy!









Are you going to try these exercises? Or do you have more exercises for us? Let us know!



(Source: military.com, greatist.com)