In the big picture of life, people often put exercise at the bottom of their lists. This is not uncommon, but it can be changed. It’s like patting your head and rubbing your stomach, you can eventually with practice do them at the same time, same with life you can eventually fit it into your schedule if you make time to add it in. 

What if there was a little way to add exercise into your routine without even leaving your desk at work? What if you could be doing small movements at your desk while sending that email to Patrick across the office. Of course you should still be finding time to go to the gym and make it a priority to add to your schedule, but simple movements you could be doing daily could help make minor improvements in your health.

  1. Stretching to do at your desk

Yes, it really is that simple! While you’re thinking of what to write on the powerpoint, or taking a breath before you make a phone call, stretch for a little relief. There are a few movements you can do.


(Courtesy of healthline)

  1. Reach one arm toward the opposite elbow
  2. Use your hand to gently pull your elbow towards the opposite side
  3. Hold for 15-30 seconds
  4. Repeat on the other side


(Courtesy of healthline)

  1. Clasp Hands behind your back
  2. Push the chest outward and raise the chin towards the sky
  3. Hold 15-30 seconds


(Courtesy of healthline)

  1. Remain seated in your chair
  2. Stretch your feet out in front of you
  3. Reach towards your toes hinging at the hips
  4. Hold 15- 30 seconds

2. Exercises to do at your desk

Let’s kick it up a notch, we’ve shown you a few stretches you can do at your desk, but what if you’re in the mood to move a little more than that and try a little exercise. Now we aren’t going to show you how to lift the person in the cubicle next to you, but we will show you some simple and effective movements to do that don’t take up too much space and won’t give you too many weird looks from office friends. 

These exercises could include:

These are just a few of the workouts you could be performing at your desk, just to get the blood flowing and feeling a little burn while answering some emails. Know what anything is possible and that excuse for pushing off your workout or not being able to get moving, well it’s not an excuse anymore!

3. Daily work  improvements:

Daily work improvements don’t include any stretching or workouts at your desk, they just encourage a little more active movement in your day. Here is a list of a few things you can do during your day to live a more active lifestyle. 

  1. Instead of calling someone’s desk to ask them to do something, walk over there and talk to them.
  2. Stand up while you’re writing an email get the blood flowing.
  3. Instead of taking the elevator up to the office, take the stairs!
  4. Park your car a little farther from the door in the parking lot so you can have a longer walk inside!

Incorporating these movements and little tips into your everyday routine at work could really help start to get you in the groove of living a healthier and move active life. Big improvements are all about making small, manageable changes, that you can stick with consistently! At TriFITwellness we strive to teach you movements that are a part of your everyday. Get in touch with us today and discover how to learn simple movements to make your every day easier.