10 Office–Friendly Exercises to Boost Your Energy

Maintaining a consistent exercise regimen is not only crucial for your physical well-being and energy but also plays a significant role in your professional success. Whether you’re leading a team or striving for optimal performance, regular physical activity can enhance your mental clarity and overall health.

Frequent exercise has been linked to heightened productivity, sharper focus, and greater self-discipline, and these qualities can facilitate an easier transition into a growth-oriented mindset and a flow state during your workday.

Creating and sticking to a consistent workout schedule, however, can be a daunting task, particularly if you are a professional with a demanding schedule. Your workday may extend well beyond the typical eight hours, and your personal life is likely filled with additional obligations. Factor in the essential time for relaxation and carving out time for daily exercise becomes a complex puzzle that is difficult to solve. If you’re wondering how can you squeeze in that extra time for fitness in the middle of your packed schedule, look no further.

Here are 10 straightforward and mostly discreet exercises you can do right at your desk or within your office space.

1. Chair Squats

For this exercise, you’ll need a non-rolling chair, so avoid using your typical office chair with wheels. Any stationary chair in your office will suffice.

Standing in front of the chair, with your back to the chair and your feet at shoulder width, keep your spine neutral and head raised, and then use your core to bend your knees and lower yourself into a sitting position. Stretching your arms out in front of you can help you keep your balance.

If you want to do multiple squats, don’t sit all the way into the chair. Just tap it then stand up again. Just like regular squats, you can do this exercise to build strength throughout your body and boost your metabolism.

2. Desk Push–Ups

Strengthen your upper body easily, using just the edge of your desk. Stand facing your desk, wherever you have a clear spot. Leaning over, place your hands shoulder-width apart on the edge of the desk and then walk your feet back until your body forms a straight line, supported by your arms on the desk. Then, do a push-up just like you normally would, lowering yourself until your arms and elbows are at a 90-degree angle, and pushing yourself back up again.

3. Seated Leg Lifts

Tone your legs during a Zoom meeting or while reading those emails. Sitting in your office chair, keep your thighs parallel to the floor and your back straight. Then, one at a time, raise each leg in turn, extending it in front of you, without locking your knee.

4. Calf Raises at the Copy Machine

Calf raises are a very easy exercise that you can incorporate into your workday, any time you’re standing up. Just stand in place and slowly lift yourself onto your tiptoes, holding yourself in place for as long as you can. You can do this at the copy machine, the coffee station, and in the elevator whenever you have a free moment.

5. Wrist and Forearm Stretches

Flexibility is just as important for your body as toning your muscles and getting in aerobic activity. Use wrist and forearm stretches to help prevent carpal tunnel and ligament strains that can result from all that typing.

For one easy stretch for the wrists and forearms, hold each arm extended in turn, palm upward, and then use your free hand to push the fingers down, toward the floor, stretching the wrist. Switch to the other side.

6. Neck and Shoulder Rolls

To enhance flexibility and alleviate stress, consider incorporating neck and shoulder rolls into your routine. Whenever you sense tension or stiffness creeping in, pause your work, sit upright, fix your gaze forward, and gently roll your head to one side. Continue by rolling your head backward and then to the opposite side, creating a smooth, circular motion.

Shoulder rolls follow a comparable pattern. Starting with your shoulders in a relaxed, neutral stance, elevate them towards your ears, then move them forward, downward, and backward, before returning to the neutral position, tracing a circular path with each roll.

7. Ankle Circles Under the Desk

For improving circulation and flexibility during a meeting or any other time you want to be discreet, try some under-the-desk ankle circles. Hold your foot aloft and pretend you’re drawing a circle with your toes. Draw the circle in one way, then the other.

8. Water Bottle Weights

Prefer weight training to any of the exercises above? Look for everyday items in the office that you can use for simple curls and other exercises. Water bottles work, as do books. You can also purchase small, discreet hand weights and kettle bells that take up minimal space.

9. Wall Sits During Breaks

If you can step away from your desk, consider doing wall sits during your brief intermissions. This exercise is an excellent way to cultivate endurance and fortify the muscles in your legs.

Standing against a wall, use your core strength to keep yourself upright as you bend your legs and slowly lower your back down the wall. You want to lower yourself until you’re in a seated position, thighs parallel to the ground. Keep your knees above your feet and hold the position.

10. Breathing Exercises for Focus and Energy

Not all at-the-desk exercises have to be about building core strength or flexibility. Sometimes, you need to practice some breathing exercises to enhance your mental clarity, focus, and/or mood.

Try simple deep breathing exercises whenever you feel particularly stressed, overwhelmed, or dysregulated, by breathing in through your nose for 10 seconds and then breathing out through your mouth for 20 seconds.

The Bottom Line

Don’t let all the time you spend at your desk stand in the way of achieving your health and wellness goals. With the right mindset and approach, you can stay active and see the improved energy and productivity that follow.

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