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7 Exercises That You Can Do Daily In The Office

Do you feel as if you’re getting out of shape? Perhaps you’re forcing your entire day into your office? These long hours may be taking away the time you can spend on your body. However, your job should not prevent you from this.

Luckily, there is a way out. You can do a bunch of exercises straight from the office to keep you in good shape. Keep reading to know exactly what to do.


Desk pushups:

Not everyone can get down on the ground and start some pushups. This is where a desk comes in. Simple place both hands on a desk while you face it. Step back till you are at an angle and begin your pushups.

Let your body down till your chest reaches the desk, and use your arms to push yourself back up.

Triceps dips:

Who cares if you don't have a gym nearby? All you'll need for this is a chair. Keep your palms on the edge of the chair and focus all your weight on them as your legs are stretched in front of you. Begin your dips and continue for as long as you like.


This is an easy one. Stand with a chair behind you. Your feet should be about a shoulder-width apart and your hands straight in front of you.

While keeping your knees in line with your toes, lower yourself down till you're almost sitting on the chair and then stand back up.

Repeat this as many times as you like.

Calf raises:

You’ll be surprised at how easy it is to perform this exercise in an office. Stand straight and keep a chair or desk nearby to help you maintain your balance. Rise up till you’re on your toes and stay in that position for a few seconds.

Then, go back down by letting your heels touch the ground.

Desk planks:

Everyone knows that a plank is one of the best types of exercise. Luckily, you can perform this at your office too.

All you need to do is get to a desk and lean your body straight against it. Your forearms and elbows will lean against it while your hands will be together.

Now, you will have to maintain this position for at least thirty seconds, but you can always go as long as you like.

Wall sits:

If all you can see is a wall, there is an exercise for that too. Stand up with your back against a wall but leave a gap.

Move backwards till your back touches the wall and bend your knees to slide downwards till your knees are bent at around 90 degrees. Then move back up the same way.


Don't have any furniture nearby? That's no problem because lunges don't need any. Just stand up with your hands on your hips and extend a leg forward.

Then, bend your knee forward while keeping your toes in line.

After ten or more motions, switch the leg and repeat the process.


With these simple yet effective forms of exercise in those 15-minute breaks, you will always be in shape no matter how long your work hours in the office are.

So, what are you waiting for?

Make a plan, grab a chair, and begin working out now!


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