Workout at work, the new trend

05 February 2021

 I. Introduction

Work is an integral part of our lives as we spend an average of 8 hours a day at work. Those 8 hours require concentration, productivity and efficiency. Indeed, the work environment is essential to ensure the well-being and emotional balance of an employee. In addition, many studies show the detrimental effects of prolonged sitting on one’s performance and motivation.

Obviously, regular physical activity is beneficial in every way. Sport allows to relieve stress and boost endorphins, molecules responsible for pleasure and well-being. Thus, there are benefits linked to working out in everyday life but also in the professional context.


II. Office Workout

Indeed, employees who practice physical activity in the office are generally more productive and less stressed. Sport also has a positive impact on creativity, motivation and general health. Also, it’s up to you to choose any time of the day to include a few minutes of exercise. Discover in this article, 5 exercises that can be done directly from your desk, to put your body in motion.


     1. Arm circles (1 minute)

Stretch your arms to either side of your body and rotate forward for 10 seconds. Repeat the process by turning your arms backwards for 10 seconds. Reproduce the movement in both directions, with the arms extended in front and then with the arms extended upwards.


     2. Thighs and abs (1 minute)

While seated, contract your stomach then lift your legs and hold this position for 15 seconds. The back should be straight and the legs extended at 90°. Release 5 seconds then repeat this sequence 3 times.


     3. Calf raises (15 seconds)


While you wait for your printout, stand on your tiptoes and squeeze your buttocks. Hold this position for 15 seconds and repeat as many times as possible throughout the day. This movement (almost inconspicuous) can also be done while being on the phone, in the bus or while waiting in a queue.


     4. Oblique Twists (1 minute)


In a seated position, back straight, touch your right ankle with your left hand while slightly rotating your torso. Slowly come up while keeping your back straight and perform the exercise on the other side. Perform this movement 15 times.


     5. Back & Shoulders (1 minute)


Position your hands together at chest height with your elbows raised to shoulder height. Slide the hands to crochet your fingers. Pull on the fingers, pushing the elbows on each side, for 20 seconds then change the direction of the finger hook. Repeat this exercise 4 times, alternating directions.


III. To go further (way further)

To complete these few discrete exercises (and if you are really very motivated):

  • Squats in the elevator or on your office chair (watch out for chairs with casters)
  • Sprints in the corridor (respecting, of course, the flow direction in the corridors)
  • Cafeteria burpees (discretion in this exercise cannot be guaranteed)


IV. After office workout, stretching !

To finish smoothly and without too much effort this office workout session, it’s time for stretching!

     1. Back stretching

Sitting on the chair with your back straight, slowly turn your torso to the right as far as possible. Hold for 5 seconds and repeat on the other side.

     2. Arms stretching

Raise your arm above your head and bend your elbow so your hand touches your back. With the other hand, increase the stretch and hold for 5 seconds. Repeat with the other arm.


V. Conclusion

Beginner or already an adept at exercising, feel free to include these exercises in your daily office routine. It will give you a sense of well-being and personal accomplishment. So why not start right away?

If you like this format, please let us know! We will provide you with a second article with other quick and easy office workout exercices.