When you work in a corporate environment,  it’s extremely likely that you will be sitting at a desk for most of the day. This is detrimental on your health and wellbeing, which is why it’s important to move your body as much as you can. In this blog, there are several different exercises and stretches to perform at your place of work; no gym, no equipment, simple as that.

Many people with office jobs sit at their desk for, on average, about seven hours a day. Whether the gym is a regular routine in your day or not, it is important to take breaks and move the body while at the office. Any form of exercise is important for, not only fitness, but your mental state. Exercise helps your memory and thinking, as well as improving moods and reducing stress. Some employers encourage their employees to take breaks and move around throughout the day but many don’t, this is why it’s important to take control of your own health.

“Reading is to the mind what exercise is to the body.”


Stretching 1: Upper Twist

This stretch is great for those who have a tendency to hunch over the desk. It allows your body to open up and release some back pain. Move your hands to the right side of your chair and twist, then move your hands to the left and repeat.


Stretching 2: Knee Press

If your glutes are tensing up, this stretch is perfect for you. While sitting at the desk, place your hands to the right ankle and pull your knee towards your chest. Repeat on the other side.This will release the tension built up from sitting all day.


Exercise 1: Tricep Dips

This exercise is great for isolating the tricep muscles and can be performed pretty much anywhere. When sitting at a desk place the chair away from the desk, then position your body off the chair with your arms locked and bend your knees. Make sure to keep your tricep close to your body and slowly lower yourself down and then use your triceps to propel yourself back up.


Exercise 2: Shoulder Press

This exercise is very simple and effective. All that is required is any object you can lift over your head to perform a shoulder press. Some examples of objects that can be used are: heavy book, garbage tin, backpack, or plant.


Exercise 3: Wall Pushup

Instead of getting on the dirty office floor, you can simply find a space on the wall and perform a pushup. This exercise is just as effective as a regular pushup but without the ruining your outfit .


Exercise 4: Wall Sit

To perform this exercise, stand with your back against the wall and slowly lower yourself into a seated position and hold for about 10-30 seconds (or more). This is a great isometric move and really works the glutes.


Exercise 5: Lunge

This exercise can be performed in many variations, such as the basic body weight lunge or a high intensity split lunge jump to get the heart rate racing. Any form of a lunge can be done in the office space.