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6 Ways to Sneak in Exercise at Work

Stuck at the office or on your computer all day? No worries! You can still get exercise at work with these six tricks!

Exercise is a necessary part of a healthy lifestyle, but so many of us struggle with sneaking in exercise regularly. That’s why figuring out how to squeeze a little exercise in during your daily work schedule is so important.
It’s all about working with the time and surroundings you have, right?

Instead of feeling like you can’t get some movement in while at work, check out some of the simplest ways to get your exercise routine in while you work!

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6 Ways to Sneak in Exercise at Work

1. Ride a Bike or Walk to Work

If you live in a warmer climate all year round then riding a bike or walking to work might be an option.

This step won’t work for people who work a long distance from home, but if you work within a few miles of home try trading the car for your bike and start biking to work. Don’t have a bike? Lace-up those sneakers and walk to work instead. You’ll definitely earn the weekly step challenge award every week!

2. Switch Out Your Office Chair

Grab a stability ball and use that during your workday instead of a regular office chair. You’ll get a low-intensity abdominal workout as your stomach muscles work to keep you balanced. While a large stability ball will work just fine, there are others, like this one, that have lower back support as well.

3. Work Out at Lunch

If your workplace has a fitness area, then use that during your lunch break. If your workplace doesn’t have an employee gym consider taking a brisk lunchbreak walk or lifting weights during your lunch break to get a mini-workout in. You can get a small set of weights or exercise bands like these to keep under your desk or in your locker.

4. Walk Around the Building

Try to take a walk around your building or use the stairs instead of the elevator whenever you have to venture to another department. An elevator may come in handy to get somewhere fast, but when you’re looking to sneak in exercise at work, you’ll have to be more patient with time. And those 10 minute breaks that you have? Sneak out for a quick stroll during them and you’ll rack up even more steps during the day!

5. Squats During Phone Calls

If you take phone calls from customers during your workday, then do some squats while you’re on the phone. This is a great way to sneak in exercise at work, so as long as you have a private cubicle so no one is staring at you as you do squats during phone calls. Seriously, this may not be the best idea if you work in a call center, but it does work well if you have a more private office or work from home.

6. Stand up and Stretch

No one ever said that getting exercise at work had to be extravagant. You can easily get up and stretch in between work tasks so that you’re able to get a little exercise. Stand up and do some lunges, arm stretches, and even a little jogging in place throughout your workday. If you have the space and privacy, keep a yoga mat in your office and flow through a few sun salutations a couple of times a day. They’ll keep you limber and energized!

Exercises to Do at Work

While the ideas above are all noteworthy and can work for most workplaces, if you work in an open office setting or a shared space, you may need to adjust some of them. That being said, taking a walk or standing and stretching are always good options. Not only will you feel better throughout the day, but it will make the day go by faster – which is something everyone would love!