Employee Wellbeing
September 22, 2023

Energising Office Workouts for a Productive Day

Some great workouts to do in the office to boost energy levels

Hilda Bahringer
10 minutes

The modern work environment often involves prolonged periods of sitting and sedentary behaviour, which can lead to decreased energy levels and a decline in productivity. Incorporating energising office workouts into your daily routine can make a significant difference in how you feel and perform at work.

The Importance of Physical Activity in the Office

Sitting for extended hours can result in muscle stiffness, reduced blood circulation, and increased fatigue. Engaging in regular physical activity, even within the confines of your office, can help counteract these negative effects.

Benefits of Energising Workouts

Energising office workouts offer a multitude of benefits beyond just boosting your energy. They can enhance your mood, increase focus, improve posture, and contribute to your overall well-being.

Quick and Effective Office Workouts

Desk Stretches

Sitting at a desk for hours can lead to tension in your neck, shoulders, and back. Simple stretches like neck tilts, shoulder rolls, and seated twists can alleviate stiffness and promote flexibility.

Chair Squats

Using your chair for squats adds a burst of lower body activity to your day. Stand up, lower yourself to the chair, and then rise again. This engages your leg muscles and gets your blood flowing.

Wall Push-Ups

Wall push-ups are excellent for strengthening your upper body. Place your hands on the wall at shoulder height and perform push-ups while maintaining good form.

Seated Leg Raises

While sitting, alternate lifting your legs straight out in front of you. This move engages your core and leg muscles, promoting circulation and preventing stiffness.

Incorporating Movement into Daily Tasks

Taking the Stairs

Opt for the stairs instead of the elevator. Climbing stairs is a simple and effective way to elevate your heart rate and work your leg muscles.

Walking Meetings

Instead of sitting in a conference room, suggest walking meetings. Walking and talking can stimulate creative thinking and help you stay active.

Standing Desk

Consider using a standing desk. Standing while working can improve posture, reduce back pain, and keep you more engaged.

Breathing Exercises for Energy

Deep Belly Breaths

Practice deep breathing by inhaling deeply through your nose, allowing your belly to rise, and exhaling slowly through your mouth. This technique reduces stress and increases oxygen intake.

Alternate Nostril Breathing

This technique involves closing one nostril while inhaling through the other, then switching sides while exhaling. It promotes balance and enhances mental clarity.

Mind-Body Connection

Desk Yoga Poses

Perform subtle yoga poses at your desk, such as seated twists and forward bends. These poses relieve tension, improve flexibility, and promote relaxation.

Meditation and Mindfulness

Taking a few minutes to meditate or practice mindfulness can help you reset and refocus, leading to improved concentration and overall well-being.

Stay Hydrated and Snack Smart

Drink plenty of water throughout the day to stay hydrated. Opt for nutritious snacks like fruits, nuts, and yogurt to sustain your energy levels.

The Power of Breaks

Regular short breaks during the day can prevent burnout and improve productivity. Use these breaks to stretch, move around, and recharge.

Creating a Wellness-Focused Workspace

Personalise your workspace with plants, ergonomic furniture, and calming colours. A pleasant environment can positively impact your mood and motivation.

Tracking Your Progress

Keep a record of your daily workouts and how you feel afterward. Tracking your progress can help you stay motivated and observe improvements over time.

Building a Consistent Routine

Consistency is key to reaping the benefits of office workouts. Set a schedule that works for you and stick to it to establish healthy habits.


Incorporating energising office workouts into your daily routine doesn't require a significant time commitment. These simple exercises and practices can revitalise your body and mind, enhancing your energy, focus, and overall well-being. By taking small steps to stay active throughout the day, you can transform your work experience and lead a more productive and fulfilling professional life.


  1. Can I do these workouts even if I'm not very fit?Absolutely! These workouts are designed to accommodate various fitness levels. Start at your own pace and gradually increase intensity.
  2. How often should I perform these office workouts?Aim for at least 15-20 minutes of activity every few hours. Consistency matters more than duration.
  3. Will these exercises help with my posture?Yes, many of the exercises focus on improving posture by engaging core muscles and reducing stiffness.
  4. Can I do breathing exercises throughout the day?Yes, practicing deep breathing and other techniques periodically can help maintain your energy and reduce stress.
  5. What are some healthy snack options for the office?Opt for fruits, vegetables, nuts, yogurt, and whole-grain snacks to keep your energy levels stable throughout the day.

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