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How to Choose an Office Workout Routine

Updated on April 2, 2015

Office Workout

How to Choose an Office Workout

How do you choose a workout routine when you are on your butt all day? Some of us are self employed and work at home. This is just a matter of discipline and pushing yourself away from that chair you have been sitting on for hours each day, typing away and staring at your computer screen. Of course it is easier to say then do. Especially if being on the internet has become an addiction.

if you do get a chance to push yourself away from your little space, a good routine to get into is to take a walk during break time. This means not sitting with your co-workers playing cribbage. Ask a co-worker to join you. If you have a couple 15 minute breaks or even a lunch break, this is a wonderful way to release the stress of being cooped up in the office. Walking is a low impact exercise.

If you are stuck at the desk a few basic exercises can be done. Even if you have to wait until no one is watching.

Here we will explore the “I been sitting on my butt all day workout routine.”

How to get an Office Workout

Office Workout Routine (if Your Boss Will Allow This)


Simple Tips And Exercises At The Office

  1. Every half hour stand up, strength and take a brief walk or walk in place (if no one is watching) for a few minutes.
  2. Look away from the screen every half hour for a couple a minutes. Focus on something far away. This will give your eyes a break. Plus remember to blink. It is a fact that when we don’t blink as much when we are on the computer. This dries out our eyes.
  3. Stretch your calves by moving your feet up towards you and then down. This will help prevent blot clots.
  4. Roll your ankles regularly, this helps improve blood circulation.
  5. Move your head down toward your chin, then side to side and look right and left.
  6. Roll your wrist often to avoid carpal tunnel.
  7. Sit tall and place the left arm behind left hip. Gently twist to the left, using the right hand to deepen the stretch, holding for 20-30 seconds.  Repeat on the other side. This is good for the lower back.
  8. Place a water bottle between your knees as you sit tall with the abs in. Squeeze the bottle then release halfway and squeeze again. Complete 16 reps. This is good for the inner thigh.
  9. Sit tall with the abs in and extend the right leg until it is at hip level. Hold for 10 to 15 seconds and repeat for the other side. About 16 reps.
  10.  While in the sitting position, lift up until your hips are slightly hovering over the chair, arms out for balance. Hold 3 seconds, stand all the way up and repeat for 16 reps.

30 Hubs in 30 Days

Im taking part in the March 2010 Helpful Health Hubs Contest of 30 Hubs in 30 Days. Visit my other Hubs and help with the celebration of Health & Wellness Month
Im taking part in the March 2010 Helpful Health Hubs Contest of 30 Hubs in 30 Days. Visit my other Hubs and help with the celebration of Health & Wellness Month

Copyright Notice

The copyright to this article is owned by Sandy Mertens (sandyspider). Permission to republish this article in print or online must be granted by the author in writing. (You can, however, freely use the opening introduction and photo with a link to the article here on HubPages to read the remainder of the article.)

© 2010 Sandy Mertens

What is you best office workout?

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    • Sandyspider profile imageAUTHOR

      Sandy Mertens 

      2 years ago from Wisconsin, USA

      Ha! Ha! Nadine. Glad you had gotten up and walked around before commenting.

    • Nadine May profile image

      Nadine May 

      2 years ago from Cape Town, Western Cape, South Africa

      Great post and after reading it got up, stretched and walked up to the back garden and back down before commenting!

    • guruette profile image


      8 years ago from Lake Park, FL

      Great Hub Sandy! I love it. As an office worker I can really use some of these.

    • travel_man1971 profile image

      Ireno Alcala 

      8 years ago from Bicol, Philippines

      Very good tips for all of us here in HubPages, Sandy. I experienced the so-called carpal tunnels. A friend suggested me to do the exercise you've just opined. Kodus to you.

    • prettydarkhorse profile image


      8 years ago from US

      good hub Sandy, you go GIRL, Maita

    • pmccray profile image


      8 years ago from Utah

      These are some great ideas, thanks so much. Bookmarked

    • janices7 profile image

      Janice S 

      8 years ago

      What a great idea if you are stuck in the office all day. I'm super lucky in that I "work" at home and the exercise room is right down the me an excuse to wander off from my ball and chain (aka my computer).

    • Sandyspider profile imageAUTHOR

      Sandy Mertens 

      8 years ago from Wisconsin, USA

      Chuck, you are right about working at home. I had more discipline with exercise when I worked in an office. Glad you like my Zazzle too.

      Thank you everyone else for sharing too.

    • entertianmentplus profile image


      8 years ago from United States

      Awesome hub with great info.

    • calicoaster profile image


      8 years ago

      Excellent hub. Thanks for sharing

    • Chuck profile image

      Chuck Nugent 

      8 years ago from Tucson, Arizona

      This is a good Hub. I was aware of some of the exercises you mentioned and have tried throughout my career to practice some of them especially getting up an walking regularly. It helps if you supervise as this gives you an excuse to get out and check what is going on instead of picking up the phone or sending an email. In other jobs this is not as easy to do.

      Working at home can be more difficult as being your own boss can be tougher than most bosses in the business world so you almost have to discipline yourself more to exercise.

      Good luck with you 30 Hubs & I saw and was impressed with your store on

    • gramarye profile image


      8 years ago from Adelaide - Australia

      So easy to forget, but so important NOT to forget. I've printed this out, and got it on my desk as a reminder - thanks!

    • Betty Reid profile image

      Betty Reid 

      8 years ago from Texas

      Exercise #7 feels good.

    • blessedmom profile image


      8 years ago from USA

      Great hub, thanks

    • Daddy Paul profile image

      Daddy Paul 

      8 years ago from Michigan

      Good advice for those who have to sit at a desk all day.

    • susanlang profile image


      8 years ago

      Good information, thanks.

    • Darlene Sabella profile image

      Darlene Sabella 

      8 years ago from Hello, my name is Toast and Jam, I live in the forest with my dog named Sam ...

      Great hub, and my neck kills me working all day, and my back as well as my the end of the day, my vision is blurry. Thankd you so much for sharing this hub with us.


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