Spending all day long sitting at your office desk with your head buried in the system, trying to finish work before deadlines, is doing far worse things to your health than you already know. This sedentary route not only adds kilos to your frame but also leads you towards various heart diseases, diabetes and even cancer. Moreover, lack of physical activity also hampers your concentration and productivity. Hence, taking out some time for a workout at work is not only good for you as an individual but also for the company you’re working for as you will be able to give better input into the work.

Here are the 6 easy and effective exercises which you can perform at work place very conveniently:

1.     Stretching

Businesspeople stretching

You can always indulge in a full body stretch after every few hours. This will straighten your body muscles, release stress, improve posture, and will also provide strength to your body to get through the long working hours.


· Stand straight and stretch your hands towards the roof.

· Lift your toes as well.

· Come back to standing straight and then bend down.

· Try bringing your fingers to your toes.

· You may also roll your wrists and shoulders in between.

2.  Jog in place

Make it a point that everyone in the office must get up and jog in their seating area for 5-10 minutes. This will keep you away from the embarrassment and create a fun session to relax in between work!

3. Squats

Squats are an extremely effective form of exercise for complete body activity. Plus, they are easy and comfortable to perform at the desk.


· Stand straight and sit back with your highs parallel to the ground.

· Repeat at least 10 times.

4. Wall or Desk push up

We understand it could be humiliating for you to get on the floor in order to exercise in the middle of work that is why you can perform desk or wall push-ups instead.


·  Position yourself in a way that your hands are set on the edge of the desk and stretch the legs behind you.

·  Perform the push-ups in that semi-bent position for 20 times.

5. Calf raises


· Raise your heels off the floor as high as possible, and then slowly lower them back down to the floor. Repeat this 15 times.

· Stand near your desk or the wall so you can place your hand on that surface for balance if necessary.

· If you want to increase the challenge, hold something heavy in your hands while performing the move.

6. Lift your body

This is the perfect exercise if you don’t want to leave your chair and continue looking at the emails while working out!



·  While sitting on your chair, cross your legs so your feet rest under your ankles.

·  Next put your hands on the chair’s armrests, engage your core, and lift the rest of your body a few inches off the chair.

·  Hold the pose for 10 to 20 seconds, rest, and then repeat for a total of five times.