Five Compulsory Exercises for Office Workers

“How can I make time for exercising, if my workload is always this high?”

Some of you may have had this or a similar thought. We are caught in between the desire to maintain a healthy lifestyle and the pressure from busy work life. In fact, you don’t have to make that trip to the gym or the field for doing work-outs. Even your office can be a good place for exercise.  

The following moves we share below can be done at work. What are they? Keep reading, Healthy People….

Walk up and down the stairs

Don’t spoil yourself by using the elevator when you need to go up and down in the office. Try taking the stairs. According to Dr. Truax, Assistant Professor of Family Health at Case Western Reserve University School of Medicine, USA, walking up and down the stairs can train the leg muscles and bones and keep good stamina.

Do push-ups at your desk

Push-ups can be done at spaces other than the floor. We can do it at the desk. Place your two palms on the desktop, then straighten your legs and knees. Start doing the normal push-up moves 20 times. The website states that the benefits of push-ups are often overlooked. This exercise can shape the chest muscles and improve the blood flows.

Do squats in the corner

If you have an idle corner space that is quite spacious, you can use it for doing squat exercises. The National Health Service (NHS), UK, says that squats do not only stretch the leg muscles, but also improve the blood flows to the leg area, after we sit sedentary for hours.

So take a standing position, then open your legs wide and lower your thighs to form a 90-degree angle with your knees. Hold for one minute and regulate your breaths. Repeat 2-3 times.

Lift your hands far and high

This moves are easy and everybody can do it. Entwine the fingers of both hands together, then push in an upward direction. You can also push them forward or to the sides. According to University of the Sunshine Coast, Australia, this move can relax tense muscles, especially around the shoulders and arms and improve blood flows.

Rotate the chair

Take advantage of the swivel chairs in your office for this simple exercise. Stand up with your legs straight on the floor, then rotate the chair left and right. Maintain your position so that only your legs rotate while the feet are palmed on to the floor. According to, these moves can relax the spinal muscles and improve the blood flows.

If you do these five exercises regularly, you will be able to maintain a healthy body even with your high workloads.

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