5 exercises to do at the office for health & productivity
It’s easy, it’s fun, and it’s… not too awkward for everyone
Every time we get into a new product sprint, it can be hard to find time to work out and stay healthy. As a case in point: I’ve heard my co-founder say, five days in a row, that he’d like to get up and go for a run, then realize that he had something to do or someone to call, and take a rain check… Until he gave up on the notion of exercise altogether, for a while.
Being something of a health freak at some point in the past, I still find it important to do some physical activity at least 3–4 times a week. If that’s not possible, then where better to do it than at the office, where you spend all your time anyway? :)
Here are some great exercises that have worked really well for me:
10 chair dips after coffee breaks
Doing chair dips can be really effective for toning the arms, creating that coveted “cut” in your arm that makes it look super cool. (Be careful of the angle of your wrists, though.)
Making it work in the office: Every time you go refill your coffee/tea cup, come back and do some dips. Don’t forget your squats too!
Dips are also a silent action, and is a really good, but lightweight, arm exercise to do throughout the day.
20 torso twists after meetings
Shake it out after those meetings. Use your swivel chair and turn it, in a controlled manner, to stretch your torso and back.
Making it work in the office: After each meeting, take a quick break and spin around in your chair for a bit.
Not only will it help you demarcate your thoughts to the next task at hand, you’ll feel better (and happier) too.
10 squats over the WC, each time you go
Doing a proper squat can be tough work — you’re engaging the glutes and quads, primarily, but you’re also working the back and abs, amongst other areas. Be sure to keep your back straight, and don’t let your knees inch past your toes too much.
Making it work in the office: Every time you go to the toilet, do 10 squats after you’re done. You can do it in any adequate space in there, and you’ll have some privacy while doing it! Though honestly, squats are really quiet, so they won’t really affect anyone.
Trust me, these add up quickly. On a regular workday, I drink about 3 litres of water, so I do at least 150 squats before I leave the office. Think about that!
20 chair bridges after lunch
To make bridges easier to do without having to lie down on the floor, you can try this variation of a bridge on a chair. Put your shoulders on the edge of the chair, and push up with your hips and butt. Take special care on swivel chairs!
Making it work in the office: After lunch, stretch out your muscles by doing 20 chair bridges. It’s moderately challenging, but it’ll make you feel better after lunch.
Another quiet workout that will get you going without raising too many eyebrows.
20 elbow-knee twists before heading home
Destress for the day and get ready to leave for home by warming up for walking and commuting. Bring your knees up and your elbow down, meeting them as high up as possible, in an alternating movement (left arm-right knee, right arm-left knee…etc).
Making it work in the office: Before you leave the office, grab a few people to do it with you so everyone gets at least a little bit of cardio in their day before leaving.
It’s great for bonding, and great as a starter if you’re heading to the gym too.
If you stick to this, you’ll be putting in way more exercise than you might realize. I highly recommend following the schedule suggestions, as I find these are parts of the day that can be optimized without intruding into serious stretches of work while getting your heart working periodically for better health and skin.
Don’t forget to drink more water and get your sedentary colleagues involved! Let me know how you’re enjoying these workouts throughout your day.
