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For office workers, it can seem like there’s never a good time to start exercising. You might have tried at the beginning of January to join in the ‘New Year New Me’ trend, but alas the gym membership sits untouched at the back of your wallet. After that one visit to the gym, it might seem like there simply isn’t time to fit in an exercise regime around your nine to five work hours.

The amount of exercise office workers should be doing seems underrated and not discussed often enough. We all know that bad posture isn’t great, but is anyone telling us how we can change this way of life? There’s been a lot of internet hype about standing desks; the apparent solution to all our office related problems – but is it really necessary to spend an extravagant amount of money in order to keep on top of our fitness?


There are hundreds of fitness apps that promise to help you work out from the comfort of your own home (or wherever you like – if doing jumping jacks in a café is your thing). For the busy office worker, these are ideal to get you easing into a workout free of any gym judgements.

A great way to start a workout if you’re a bit rusty, or for those who prefer a more meditative approach to exercise, is to practice yoga. If you’re not feeling a yoga class, open up the app and settle down on your rug for a home session.

Repeated yoga practices allow the office worker to keep the blood flowing with the knowledge that they’re helping to prevent arthritis, reduce back pain, improve posture and decrease stress. Yoga poses can be the perfect antidote to your office ailments, so they are worth considering.

Ergonomic Equipment

You might not realise it, but your desk, chair and computer are all giving you hell. You might not consider it until something drastic – like back pain or wrist stiffness – occurs. You might be working at a station that simply doesn’t fit your needs, and one that is slowly ruining your posture and causing you to become a bad worker.

Frustration and fatigue are common symptoms of bad office posture, so don’t feel scared to broach the topic of an ergonomic office with your employer. There are just as many benefits in it for them as there are for you. Not only will their staff be healthier and happier, it has also been reported that improved ergonomics can increase productivity and employee engagement.

Active Weekends

It can be tempting to flop down on the sofa after a long week of work and treat yourself to a fry up and some weekend tele. The weekend is certainly a time to relax and recuperate from a stressful working week. But it should also be a time to use for exercise and fitness. We’re not suggesting spending six hours a day in the gym, but a little exercise here and there will keep you more alert at work.

If you struggle to think of activities to keep you occupied over the weekend, why not be creative and do something a little bit different? Go to a music festival and jump around until your heart’s content, or head out of the city and find some peace on a relaxing countryside walk. You could even join a weekend dance class and get your moves up to scratch! Whatever you want to try, consider your health and get your daily amount of exercise.

Office Stretches

Sometimes the simplest way is the best. Office stretches are quick, free and can be done in your office hours, making them a pretty attractive option for most office workers. So much so in fact, that many employers have taken it upon themselves to work stretches and simple activities into the office day.

If you’re not quite ready to have a handstand before lunch, there are plenty of stretches you can start out with where your colleagues won’t even notice anything. Try some easy leg stretches and shoulder rolls to and advance to arm stretches and standing poses when you’re a bit more confident. If you’re still not too sure, see this handy infographic for some more ideas!


Once you’ve started trying to get fit at the office, you might start paying attention to your method of travel to and from work. Driving and taking public transport might suit you perfectly, but is there a better way of commuting that can give you exercise on your way to the office? If your work is within walking distance, then it seems silly not to! Not only would you be wasting exercise time by getting a bus, but you wouldn’t be doing the environment any favours.

If the distance is a little bit further, consider getting on your bike and cycling to work. If you can’t face riding to work, consider a spinning class or an indoor exercise bike; the benefits for posture could change your approach to your work.

How’s your work posture? Are you doing anything to combat the dreaded slump and clicking wrists? Leave us a comment below and let us know!

About The Author

Karl Bilby

We work very closely with our expert accountants to bring you the latest factually correct tax and accounting news. We also enjoy writing about small business news that we hope you find useful!

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