Discover How You Can Incorporate Exercise into Your Working Day

picKeeping up with an exercise regime takes a lot of dedication and discipline, and if you’re not careful you can easily fall behind in the gym. A ‘lack of time’ is the most common complaint from family men and people with busy jobs when it comes to working out, but this can’t be used as an excuse if you’re looking to improve your body. Barriers are present through all walks of life, and it’s how we overcome them that defines us as people – getting fit is no exception.

The office can be a sluggish environment however, if you’re looking to get rid of that Christmas excess weight. Every day, thousands of people sit at their desks, barely flinching while their fingers tap away on the keyboard. If you want to achieve the perfect body, you’re going to need to work out at the office as well as the gym. Consistent exercise requires a determined mindset, so get rid of those desk sweets and take note of our office exercises!

The Office Chair Squat

This is a simple but effective office exercise, and it can also strengthen some of the most essential core muscles in your body. Position yourself by standing as tall as you can, while also relaxing your shoulders. Next, lift your toes up, keep your back straight, and lower your bum until it’s only just hovering above your chair. Hold this pose for 10-15 seconds, straighten up and perform again.

The Desk Press

If you want to strengthen your upper body, then this is the exercise for you. Use your core muscles to keep your bodies in a straight line, and then hold the press-up position on your desk, making sure your elbows are at 90 degrees. Hold this position and perform 5 push-ups, followed by 10 knee-drives.

Business Flight

Business flights are notorious for leaving passengers with groggy heads and aching muscles, but there are also advantages to having all that space. Instead of getting your head down for a few hours, why not try some simple exercises to get your blood flowing! Firstly, stand in the aisle as tall as you can, with your head and shoulders pushed all the way back to create the perfect posture. Next, use your hips as a hinge and lean forwards keeping one leg straight, while the other is extended behind you. Hold this position for 3-5 seconds, and then switch legs.


Sitting at a desk all day can certainly ruin your posture, as well as give you a bad back. The ‘victory’ exercise helps you to exercise the muscles in your back without even leaving your chair, and it also helps develop your inner core muscles. Begin the exercise by getting into the perfect posture position in your seat. Next, exhale while stretching upright, extending your arms like a pointed arrow in the air. Hold this position and then lean forward opening up your arms. Make sure you inhale during this final position to strengthen your core muscles.