Best Exercises To Do While Working
Staying active during the workday can feel like a challenge, especially if your job keeps you seated for long periods. However, integrating simple exercises into your work routine can make a huge difference to both your health and productivity. In this blog, we’ll explore some of the best exercises to do while working, along with practical tips on how to incorporate movement—even while sitting or standing at your desk.
Whether you’re working from home or in an office, these exercises will keep your body moving, your mind sharp, and your energy levels up!
The Benefits of Exercise at Work
Before we dive into the exercises, let’s look at why staying active during the workday is so important:
- Improves Focus and Productivity: Regular movement increases blood flow to the brain, improving concentration, creativity, and decision-making.
- Boosts Energy Levels: Sitting for long hours can leave you feeling sluggish, but short bursts of exercise wake up your body and mind.
- Reduces Health Risks: Prolonged sitting is linked to various health concerns, such as back pain, poor posture, and cardiovascular issues.
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Enhances Mood: Movement releases endorphins, which help reduce stress and improve your overall mood throughout the day.
Best Exercises To Do While Working
Here are some easy and effective exercises you can integrate into your workday, whether you’re sitting, standing, or taking short breaks:
1. Sit-to-Stand Exercise
This simple exercise is excellent for improving leg strength and posture.
- Stand up from your chair without using your hands.
- Lower yourself back down slowly, keeping your back straight.
- Repeat 10–15 times.
- Tip: Do this every hour to break up long sitting periods.
2. Desk Push-Ups
Strengthen your arms and shoulders without leaving your desk:
- Place your hands on the edge of your desk (ensure it’s sturdy) shoulder-width apart.
- Step back slightly, keeping your body straight.
- Lower your chest toward the desk, then push back up.
- Repeat 10–12 times.
3. Seated Leg Raises
Engage your core and improve circulation while sitting:
- Sit up straight in your chair with both feet flat on the ground.
- Extend one leg straight out and hold for 5 seconds.
- Lower it back down and switch sides.
- Repeat 10 times on each leg.
4. Standing Desk Stretches
If you use a standing desk, incorporate these stretches:
- Shoulder Roll: Roll your shoulders forward and backward 5–10 times.
- Calf Raises: Rise onto your toes, hold for 3 seconds, and lower back down. Repeat 12 times.
- Side Stretches: Reach one arm overhead and lean to the opposite side for a nice stretch. Hold for 10 seconds on each side.
5. Walking Breaks
Walking is one of the best exercises to combat prolonged sitting:
- Take a 5-minute walk around your office or home every hour.
- Use walking meetings to combine activity and productivity.
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Aim for 10,000 steps daily to boost your heart health and energy. A good amount of steps per day can vary by individual, aiming for at least 7,500 steps is generally considered beneficial for health.
How to Combine Exercise with a Standing Desk
If you have a standing desk, you’re already on the right track! Standing while working keeps your body engaged, but you can take it further with small movements and accessories like the Gymba® activation board.
The Gymba board is a versatile accessory that allows you to add a natural, walk-like motion while standing. This not only improves posture but also keeps your muscles active and helps increase calorie burn throughout the day.
Simple movements, like rocking side to side or balancing, can make a big difference over time and ensure your standing desk routine stays active and dynamic.
Whether you’re working from home or the office, the Gymba board is the perfect active workstation companion to ensure you move more without interrupting your workflow.
Summing It Up: Easy Ways to Move While You Work
Small changes can lead to big improvements in your health and productivity. Start by incorporating these simple exercises into your workday and feel the difference they make!
Ready to take your workplace activity to the next level? Explore the Gymba® activation board in our webstore and turn your standing desk into a dynamic, movement-enhancing workspace today!