Easy Exercises for the Office (Part One)

An easy office or home stretch: the pigeon pose.
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Easy Exercises for the Office (Part One)


People usually find health a boring topic. Mention the word and their eyes immediately start to glaze over. Health really is kinda a big deal, though, because it gives you the energy to accomplish the things you need to do. That includes the tasks that afford you your lifestyle as well as the activities that give you a reason to live. Anyway, for those who want to take a break from pounding the keyboards, here are some quick and doable exercises to do at work:


Yoga stretches

Of course. I do Pilates more than I do yoga, but I have friends who regularly do yoga at the office, and I appreciate the overall benefits of yoga stretches. For starters, here’s a good desk yoga sequence by Ekhart Yoga:





It definitely isn’t going to help you burn lots of calories, but at least you’ll be able to de-stress a bit and relieve sore neck and arm muscles. The human body wasn’t designed to be immobile. If possible, try doing some of the moves or the entire routine every few hours or so.

If you’re lucky enough to have enough floor space in your office (lucky you!), incorporate some simple floor stretches like the Downward Dog and the Pigeon Pose as well.


An easy office or home stretch: the pigeon pose.
An easy office or home stretch: the Pigeon Pose.


Talking about the Pigeon Pose, check out the particular variation below. If you’re an office worker who morphs into a running enthusiast on weekends, I encourage you to try this pose that works the quads, hamstrings, iliotibial band, and piriformis muscle. It stretches the muscles you need for your sport.


A yoga pose that is great for runners. Image from liverungrow.com.
Great for runners. Image from Live, Run, Grow.


Wall push-ups

I remember occasionally closing the door of my office clinic years ago to do these in peace. 😉 Wall push-ups target the chest, shoulders, and tricep muscles. What’s great about wall push-ups is that you can do them practically anywhere! You just need a wall.


As per Women’s Health, do this for 30 seconds. Then continue for another 30 seconds, this time using a smaller range of motion and a faster pace.
Image from Women’s Health.


As per Women’s Health, do push-ups for 30 seconds before continuing for another 30 seconds, this time using a smaller range of motion and a faster pace.


Chair exercises

This routine from celebrity fitness trainer Donovan Green was something I used to do in my previous gig (The office had an open space layout so I had to make sure that no one was watching first, haha!). What’s great about the above routine is that it allows you to get to move your legs – which pencil pushers don’t get to move very often during their shifts! – whilst protecting your knees. Also, it’s simple enough as to not cause you to break into sweat. The point isn’t to torch fat; it’s to take a break from being sedentary. After all, you’re at work and not at the gym.

Here’s another no excuses chair workout from Donovan that you also might want to try:



How do you relax and invigorate yourself at the office?


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Update: Part two of this blog series is now up! By the way, if you have any medical concerns, please do get yourself cleared by your doctor first before doing any physical regimen.

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Images from:

Live, Run, Grow

Women’s Health

Videos from:

Ekhart Yoga

The Dr. Oz Show

Donovan Green

3 Comment

  1. Satyendra says: Reply

    Thanks for all the great tips. Never knew we can even do excercise in office 😉

    1. You’re welcome! At the very least, you can do simple stretches to relax your muscles. 🙂

  2. […] first part of this series can be found here. If you have any medical concerns, do get yourself cleared by your doctor […]

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