5 easy and effective exercise routines for office workers


You might not feel it yet, but sitting in front of your desk for so many hours in a day will create damage to your body since it’s almost impossible to maintain good sitting posture when you’re preoccupied with loads of work, not to mention eye strain when you’re in front of a computer.

A list of guidelines published in British Journal of Sports Medicine links sitting too much to a doubled-risk of developing Type 2 diabetes and cardiovascular disease, a 13% increased risk of cancer and a 17% risk of premature death as compared to those who sit less. When you sit down, your body expends fewer calories than when you are standing up and your muscles tend to move less.

But being in the office does not really prevent you from doing simple exercises to ease the strain from sitting for hours.

  • Stretches
  1. Pull each elbow to the opposite side overhead.

Source: Healthline


  1. While seated, stretch your legs and reach toward your toes.

Source: Healthline


  1. Hug one knee at a time, pulling it close to your chest.


Source: Healthline


  1. Clasp your hands in front of you and lower your head in line with your arms.

Source: Healthline


  1. Extend each arm overhead and to the opposite side.

Source: Healthline







  1. Raise both arms at once up to the ears.

Source: Healthline


  1. Clasp hands behind your back, push the chest outward, and raise the chin.

Source: Healthline


  1. Cross your legs and alternate twists toward the back of the chair.

Source: Healthline


  1. Clasp hands together above the head, stretching upward.

Source: Healthline


  1. Lean your head forward and slowly roll from side to side.


Source: Healthline



  • 60-aerobics

When you’re on a break, find a spot for quick aerobics.

  1. Take a minute of your time to do jump jacks.
  2. Run in place for 60 seconds.
  3. Pretend you’re jump roping. Hop on alternate feet or both.
  4. Shadow box for a minute. Make sure no one’s around.
  5. Do lunges in a vacant room.


  • Bench Dips

Source: MNN

  1. Using your chair or sturdy table, place your hands on the edge of the object and bend your arms to slowly lower yourself about six inches lower than the seat.
  2. Raise yourself by straightening your arms.
  3. Repeat this three times a day for 10 repetitions.


  • Assisted Push-Ups
  1. In the office, lean up against your desk and push yourself away from the desk while in a leaning position.
  2. Repeat this three times a day for 10 repetitions.
  • Tummy Squeeze
  1. Relax your abdomen and then breathe in.
  2. Breathe out as you suck your abdomen to your spine.
  3. Feel your abdomen tightening.
  4. Hold for 30 seconds.

You can even walk around every once and a while and stretch your arms. Don’t let the stress of your work reflect on your body. Take these exercises as references and don’t wait for your back to start hurting. These wouldn’t take much of your office time.

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