4 simple ways to get exercise in the office

Hints Aug. 8, 2016, 12:19 p.m. 2016 Hints
4 simple ways to get some exercise in the office

I sit a lot. The bad news is that not a single part of my body is made for sedentary lifestyle. We're programmed to be on the move. I wrote a little bit more about the harmful effects of excessive sitting here.

Another bad news is that 40-60 minutes of physical activity per day isn't enough to make up for all the hours I spend glued to the computer.

But enough of the bad news. We can all win with sedentary lifestyle and you don't need to do complicated and demanding exercise or use special equipment to stay in shape in the office. It's simply choosing to move whenever you can.

So, here are my quick and simple but efficient methods to get some exercise and feel better:

1. Use the stairs

Good old stairs. We should all love them. Did you know that only 10 minutes of stairs climbing will burn over 80 calories? Besides, stairs will make your bum look like million dollars.

I know - tight skirt and high heels make you use the lift. So, how about a compromise - 50/50 rule? Or wearing trainers to get to work? Maybe you could even start wearing more comfortable clothes? Your body will love you for that.

2. Get to work on foot or by bike

I know it's sometimes impossible - no one would force me to bike for 30 kilometres twice a day, 5 days per week 😉

In such cases you can leave your car a bit further from your office so that you need to walk more. The same rule apply for commuting by bus, train, metro, etc. Walk more and enjoy the fresh air.

4 simple ways to get some exercise in the office

3. Go to the kitchen, restroom, lunchroom, etc

I know it's busy but try to get up from your desk as often as possible. Since it's crucial to keep your body hydrated, get yourself a small mug and refill it in the kitchen regularly. It'll also make you go to the toilet often - more walking, yay!

Don't ask your colleague to bring you some water if you see him/her going to the kitchen. Go together instead!

4. Discreet exercises at your desk

I work at open space, so push-ups, squats or any other "prominent" exercises are out of question for me. What I can do is stretch my arms and legs while sitting and flex my muscles (I do it randomly and a bit unconsciously - good habit).

In general, I wriggle a lot so I tend to change my sitting position every now and then. And I think you should do it too 🙂


How about you, what are your ideas for a workout in the office?

Ufff, that took me quite a lot of time

Now it’s your turn – we create this place together. It would be great if we stayed in touch. There are a few options:

  • If you liked this post, please share it with your friends.
  • Please leave a comment. It takes only a moment, but it’s an important hint for us.
  • Like our Facebook fanpage, you will keep track of our hiking trips.
  • Follow our Instagram account where you will find some nice mountainscape shoots.
  • Subscribe to our newsletter – news will come straight to your mailbox.

Our blog contains booking.com affiliate links, which means we will receive a small commission if you book your stay with such link. This comes at no additional cost to you, and helps to support this website in its goal to create quality content.

Subscribe to get our Annual Tatras CheatSheet!
Tatra infographic
Haven't found what you were looking for?

No worries! Submit here your question and we will get back to you.


Joanna & Bartosz

Hi there! We're Joanna & Bartosz, the outdoor enthusiasts behind Overhere. We love mountains, hiking, Poland, and all things nature.

Cheatsheet Tatra Poland hiking small

Best hikes in Europe: 19 epic treks and outdoor adventures

Hiking in Europe is fun! Beautiful mountains, pristine nature and well-m...

Things to do in Gdansk - complete guide

List of Gdansk main attractions. Lots of practical information about Gda...

Natural beauty of Poland - best places to visit

Looking for cheap places to travel? Here are the most unique places in P...

Best hikes in Europe: 19 epic treks and outdoor adventures

Hiking in Europe is fun! Beautiful mountains, pristine nature and well-m...

The best places to visit in Tatra National Park Poland

List of the best places to visit in Tatra mountains. Description of trai...

The North Face women's hiking boots - Verbera Hiker II GTX

I wrote this review after having to return the boots to shop. I don't us...

Italians, learn to drive carefully!

I like Jeremy Clarkson. He's funny and reasonable. One thing which I cou...

4 simple ways to get exercise in the office

Good old stairs. We should all love them. Did you know that only 10 minu...

Sleeping over on Wielka Racza

The mountain hut at Wielka Racza isn't bad. The food was fairly good, sa...


Follow Us