Simple Office Exercises to improve physical wellbeing

Ensuring that you have a good physical wellbeing is a great way to optimise your performance within your business and feel happier and healthier! This article will go through 10 simple exercises you can do in an office environment to improve your physical wellbeing!

Jog in Place

As simple as it sounds, with a surprisingly beneficial effect on top of being very flexible with many options to increase the challenge by making sure to raise your knees higher. We suggest you jog on the spot for 1 minute, then take a 20 second break, then another minute with breaks in-between until you have done 5 minutes of jogging on the spot.


Another extremely fast and simple exercise to improve physical wellbeing, all you need to do is stand up, and then sit back down by squatting 10 – 15 times, which will only take a few minutes but is a quick way or targeting some very specific muscle groups.

Push Ups

While it may seem daunting, doing some push ups is a great office compatible exercise that you can do, and the floor isn’t the only place you can do a sit up, it can also be done on your desk or wall, just make sure the desk and wall can take your weight without breaking, as that is both a risk of health and safety and just a really difficult thing to explain to hr.

Pretend Jump Rope

It’s like you have a jump rope from your childhood, just that you don’t and it’s in the middle of an office, hop on both feet and alternate while increasing the intensity by emulating the arm movements you would do when jumping rope.

Triceps Dips

Easy to do and do-able just about everywhere, including your desk or chair if they don’t have wheels. To do a tricep dip, you need to position your hands a shoulder width apart on a desk or chair, and then from there move your butt off the front with your legs extended out in front of you. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.

Glute Squeeze

An isometric move which is as simple as squeezing your glutes as hard as you can and holding for around 30 seconds.

Calf Raises

Hold on to the behind of your office chair for support and from there raise your feet of the floor until your toes are what is holding your weight, then slowly lower yourself back to the floor. We recommend doing 3 sets of 10 calf raises as part of your office exercise routine.

Shoulder Press

Now to be resourceful, to do a shoulder press you will need to find something that weighs a good few pounds, like a ream of paper or an old phone book. Once you have something sufficient, you need to hold it at shoulder height and then raise it all the way overhead, doing 3 sets of 10 reps.


A lunge is basically the most over the top type of walking possible, the best way of explaining how to do a lunge is simply to walk, but with each step, gently lower your knee of your back leg down toward the ground, which we suggest doing 10 times on each leg.

Wall sit

Another isometric exercise that just requires a wall and a will to perform, stand with your back against the wall and slowly lower yourself into a seated position and hold for 10–30 seconds at a time.

Those are some of the simple office exercises you can do to improve your physical wellbeing! There are many other easy stretches and exercises you can do, but I personally find these the best to do.

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Dorian is the man behind Little Story, a place of feel good stories and articles in a world of negativity.