Move More at Work: Simple Exercises You Can Do Throughout the Day
For many of us, a typical workday means hours spent sitting in front of a screen. While a full workout before or after work is great, staying active does not always have to mean finding an extra hour in your schedule.
Sometimes, it starts with simply getting up.
Short bursts of movement throughout the day - sometimes called “exercise snacks” - can be an easy way to add more physical activity into your routine. AARP highlights research suggesting that even brief periods of movement can contribute to strength and fitness when performed consistently. And while its featured workout was designed with adults over 50 in mind, the idea of breaking exercise into small, manageable bursts can be useful for adults of different ages and fitness levels.
Here are a few simple ways to get moving during your workday.
1. Start by standing well
Before adding more complicated movements, begin with something basic: stand up and find your balance.
Vissco's Stand with Normal Base of Support exercise starts with the feet roughly hip-width apart, toes pointing forward and the body upright, while using a chair for balance if necessary. The focus is on maintaining a stable posture rather than leaning heavily on the chair.
It may sound simple, but it can also serve as an easy transition from sitting to moving.
Try it: Stand up between tasks, after finishing a meeting or while waiting for something to load.
See the Stand with Normal Base of Support exercise
2. Try a one-minute movement break
Don't have time for a workout? Start with a minute.
AARP's collection of one-minute strength exercises includes movements such as chair sit-to-stands, heel-to-toe lifts, marching and supported balance exercises. The idea is to make physical activity easier to fit into everyday routines rather than waiting for the perfect opportunity for a long workout.
And despite the article's focus on people over 50, short movement breaks aren't exclusively for older adults. Think of the routine as inspiration for anyone looking for simple ways to move more during a busy day.
You could even attach your movement break to something you already do:
Finished a call? Move for a minute.
Waiting for your coffee? Move for a minute.
Taking an afternoon break? Move for a minute.
Explore AARP's one-minute strength exercises
3. Put your office chair to work
Your chair doesn't only have to be something you sit on.
SELF's collection of chair exercises shows how a sturdy chair can be incorporated into exercises for the upper body, lower body and core. Examples range from supported movements to elevated push-ups, seated exercises and more challenging variations.
Chair exercises can also be adjusted for different fitness levels, making them useful whether you are just starting to exercise or simply looking for another way to add movement to your day.
One important note: use a stable chair without wheels and make sure it cannot slide while you're exercising.
Explore SELF's 15 chair exercises
4. Wake up your hips
After spending a long time seated, standing exercises can help get the lower body moving again.
One option is a standing hip extension. Facing a sturdy chair for support, keep your body upright and move one leg backward while engaging the glutes, then return to the starting position. Vissco advises avoiding leaning on the chair or rotating the foot while performing the movement. citeturn377539view0
It's an exercise you can perform in a relatively small space—making it practical for the office or home workspace.
See how to perform a Standing Hip Extension
5. Add a little more resistance
If you have appropriate equipment and are ready for something more challenging, Vissco also demonstrates standing knee flexion with a weight cuff.
Using a chair lightly for support, the exercise involves bending the knee to bring the lower leg upward before returning to the starting position. Proper posture is important: Vissco advises against arching the back, bending forward at the hip or leaning heavily onto the chair. citeturn377539view1
Since this version uses added resistance, choose a weight appropriate for your ability and skip the weight if you are not comfortable using it.
One of the biggest barriers to exercise can be the idea that it has to happen at the gym, require special equipment or take a large block of time. It doesn't. A minute between meetings. A few chair exercises during a break. Standing up and moving your legs after an hour at your desk.
These small opportunities can make movement feel like a natural part of the workday instead of one more item competing for space on your schedule.
The goal is to simply to sit a little less, move a little more, and make movement part of how you work and live.
If you have an existing injury, pain, balance or mobility concerns, or another health condition that may affect exercise, consult an appropriate healthcare professional before starting a new exercise routine.
