Health Advocate Blog

Ask a Health Advocate: What kinds of exercises could I do at work?

Between phone calls, projects, meetings, and emails, it can be difficult to find time to exercise during the workday.  Despite these common obstacles, it’s important to take a few minutes each day to get up and move around.  By exercising, you can get your heart rate up, which can help you feel more alert and productive. And you don’t need to devote a ton of time to it, either—in just 5 to 10 minutes, you can do these desk stretches and exercises:

Get Ready: Take three deep breaths, breathing fully and deeply, and let your mind go blank.

Warm Up: Take a quick walk around the floor, march in place, or do jumping jacks for 30 seconds. Repeat 2-3 times.

Stretch: Take a few minutes to stretch your neck, shoulders, hands, back, and legs. View this slideshow from the Mayo Clinic for simple stretches you can do throughout the day at your office.

Exercise: Use your desk and office chair as a prop to do triceps dips, push-ups, leg raises, calf raises, and squats. Download an app on your phone like Workout Trainer for more on-the-go exercise ideas!

Cool down: Take a quick walk around the floor or walk in place.  Repeat stretching exercises.

Set an alarm on your phone or add a task in your calendar to remind yourself to get up and move a few times each day. If you’re a Health Advocate member with access to the Wellness Coaching program, reach out to your Wellness Coach for more ideas on how to get moving at work.

Have a question for a Health Advocate? Email, and your question may be the topic of an upcoming “Ask a Health Advocate” column!