Quick Exercises You Can Do in The Office


Spending eight hours sitting inactively, staring at your computer, and clicking your keyboard to finish up your workload in the office can be draining at times. At the end of the day, you just want to get back home and sleep the day off. This hectic daily routine makes it seem impossible to fit in a workout session into your schedule.

A solution to this? Do some quick exercises where it doesn’t require a gym or for you to put on any sportswear. These simple workouts only take 10 minutes maximum and can be done right in your office without feeling embarrassed.

To help you get started, we put out some easy desk-friendly workout to balance out from you sitting on the chair all day.

1.    Stretching

The least you could do is a simple stretch. It is so easy, you don’t even have to get up from your seat when performing these basic exercises. There are many stretching exercises you can do. For example, interlace your fingers and reach up towards the ceiling, as high and far back as you can, keeping your palms upwards. Another stretching exercise is a knee press technique where you place your right ankle on your left knee and forcefully push your right knee; and repeat with your left side.


2.    Triceps dips

Triceps dips are the most common exercise you can do at your desk. Just scoot to the front edge of your chair with both hands facing forward. Step forward until your butt is off the chair and your knees at a 90-degree angle or straighten, then lower yourself down several centimetres and push your way back up. Just make sure you have a stationary chair when doing this exercise.


3.    Chair squats

This form of exercise is very easy. From your chair, simply stand up and lower your body back down but stopping right before your butt touches the chair. Yes, it is THAT simple!


4.    Air punching


Get in a jab stance and punch forward alternating with both arms fully straighten. You can do this while sitting down but for a better effect, stand up and rock your feet while punching.


5.    Wall sits

Lean against a wall and slide your back down until your hips are at the same level of your knees. Your knees should be at a 90-degree angle. Stay in that position for at least 30 seconds, then release. To mix it up a bit, lift up one heel and alternate both sides for a more burn on your leg and thighs.


6.    Sit on a stability ball

If all workouts are a hassle for you, you can always replace your chair with a stability ball. Sitting on one strengthens your abdominal muscles as you try to balance yourself on it. You are basically doing a low-intensity abdominal workout but with eight hours on the clock, you will definitely feel the burn.



With so many workout exercises to do in the office, there is no excuse for you not to keep fit. What are some of your exercises? Do share them at the comments section below!