desk exercises

Staying fit while working remotely from home: 10 easy office exercises + tips

Due to the coronavirus pandemic, we have all had to readjust our ways of life. If you’re one of the many non-essential workers still working remotely from home, then you’ll know first hand the struggles of achieving work-life balance. Fitness is just one of the many areas that have been thrown off balance during this time. With gyms closed and routines disrupted, many have fallen off the fitness-wagon since they can no longer grab that quick yoga class or hop over to the gym after work. Luckily, there are a few easy office exercises you can do each day in under ten minutes that will help you stay fit as you continue working remotely from home. 

office exercises

4 Tips for staying active while working remotely from home

Even if you spend long hours sitting at your desk and glued to your computer during your workday, we can always manage to get some moves in and burn some extra calories. 

office exercises

Photo by Kari Shea on Unsplash

Here are a few tips that can help you take advantage of your work activity and use it to your benefit: 

  1. If you spend hours on the phone, walk around the desk while on the conversation. Not only will it help change your posture but it will also energize your conversation. Best phone sales are closed while pacing around the office!
  2. If you need to be at your computer for long hours, buy a desk stepper. They’re compact and will fit right under your desk, allowing you to step away –it may take a little coordination while typing but can be done!  
  3. Another option is to change up your desk setup if possible to a standing desk or swap out your chair for an exercise ball. 
  4. And for those of you who, like me, struggle to pull yourself away from the computer: set your phone alarm every hour and take 3 minutes to stretch and do some of the easy office exercises shown below.

You might be interested: Is working remotely a pain? Tips to be more comfortable and productive

10 Easy office exercises to try

Daily exercise not only benefits your overall health, but it also can have a direct impact on your work performance and productivity, with many employees reporting that they feel “more motivated to work” and less stressed on exercise days. 

In the video below, Anna Frank from Yuru walks you through 10 easy office exercises that you can perform each day in under ten minutes.


For all of these exercises there is no or very limited equipment required, and everything you may need can easily be found around the house or office. 

Additionally, there are a multitude of free exercise videos right at your fingertips on YouTube from various creators who make curated videos specifically for those who want a quick at-home workout. You may have even heard of some as many of these workout routines have gone viral during the quarantine such as the popular Chloe Ting 2 Week Shred Challenge

But if you’re not looking for intense workout challenges, no worries! There are plenty of other quick and easy videos for you to try out. My go-to and personal favorite lately is this quick 8-minute arm workout by fitness YouTuber, Holly Dolke. It’s super simple, takes less than 10 minutes, and best of all there’s no equipment needed. Check it out below!

Victoria Arena

About Victoria Arena

Victoria Arena is a writer and student, passionate about writing, literature, and women's studies. She is bilingual, fluent in both English and Spanish. In 2017, she received her Associates in Fine Arts for Creative Writing from Brookdale Community College. Now, she is working toward her Bachelor's in English Literature at Montclair State University. Along with literature, Victoria is interested in Gender and Sexuality Studies, which she is pursuing as a minor, focusing closely on women's issues, gender inequality, and LGBT issues. These studies provide her with a feminist lens, which influences her work from both fiction to academic writings.
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