If you’re one of the 10 million office workers in the UK, you undoubtedly know that sitting down 9-5 isn’t good for your body. And we know that fitting exercise into your day to day routine can prove to be a real challenge.

So how can you get your exercise in?

Here are seven ways that you can work out in the office.

Ditch the elevator

If your office is a few floors up, it might be tempting after a long commute in the rain to just jump in the lift. But that isn’t doing your body any good - use the stairs instead. Take them two at a time for a real leg burn.

Don’t pick up the phone

We’re not talking about ignoring calls here. No, we’re saying that rather than picking up the phone or emailing a colleague about work, get up and walk to them. It might seem like a small thing, but the amount of times you’ll get up day to day is only going to be good for you.

Seat squeezing

This is an exercise you can do at your desk without your colleagues noticing. To start toning, squeeze the buttocks and hold for about 5-10 seconds. The perfect way to get some exercise while you’re in a client meeting.

Printer workouts

So you’ve just hit print on a 300 page document. Where’s the point in wasting your time stood next to the machine? It’s the perfect time to work out! Try some calf raises. Stand with your feet shoulder-width apart, lift to your tippy toes, hold, and then lower yourself down.


Sit up at your desk with your back straight and clasp your hands together like you’re giving yourself a handshake. Now start to pull. Hold this for ten seconds, release, and repeat!

Shrug it off

This one’s easy, so no excuses. Lift your shoulders to your ears, hold for 5 seconds and then release. Do 15 reps, or if you’re feeling a little tougher, double it.

Swivel on your chair

Got a swivel chair? Then you can have a little fun and work out with it. Sit up straight and hover your feet off the floor. Hold the edge of the desk with your fingers and thumb and then use your core to swivel from side to side.

There you are! Seven workouts you can do at work