Fitness Tricks for the Busy Worker

Many a busy worker spend hours upon hours at a desk, in meetings, and generally leading a sedentary day-to-day. Being desk-bound is a part of many jobs, but it can have adverse effects on health. Finding ways to bring activity into the workplace can be a real game-changer for many people’s fitness journey- integrating health into everyday, busy lives. Some tips are easier to implement than others, here a five that exemplify the range of options.


One of the easiest ways to challenge yourself without ruining your schedule is skipping the elevator and taking the stairs.

More Time Standing

Long periods of sitting is linked to health issues like diabetes, obesity, and cardiovascular disease among other things. While purchasing a standing desk is one way to ensure that you spend more time on your feet, even standing while reading reports is a small, effective change. But do not forget to keep your posture straight, since it can be easy to let this slip.

Fab Ab Squeezes

This is another easy activity that can yield results for your body is by tightening abdominal muscles for 5-10 seconds at a time. Repeat this for anywhere between 12 to 15 times. This can be done while doing several different types of activities, from reading, writing and even in meetings.

Wall Sits

One of the more challenging (and awkward) activities is wall sits, squatting against a wall for as long as possible. If done correctly, this will cause a burning sensation which is proof that it is working. Do this as often as is comfortable and probably when there isn’t another coworker around.

Leg Raises

This can be done by straightening one or both of your legs and holding them there for five or more seconds. Without touching the ground, bring them down and back up for an additional repetition. Keep this up for about 15 reps if possible. At first, this may be a strain, but the good news is that it is a great exercise and can hardly be seen from the comfort of your chair underneath the desk.

In some cases, companies are even investing in creating products that are designed to make office spaces healthier and encourage fitness. Even smaller companies that cannot afford the types of equipment that make fitness accessible from a desk can encourage other activities. Walking meetings, fitness challenges, and discounts to gym memberships are just a few examples for a healthier office environment on a budgets.