Quick Workout Routines To Squeeze In During Office Hours

It’s easy to get lost in all the paperwork, e-mail messages, deadlines, quirky demands from the boss and all other convoluted stuff at the office. With the pressure to increase productivity at an all time high, most employees have little free time save for lunch and coffee break.

If your job requires you to sit for long periods of time, chances are your posture, muscle tone and waistline are feeling the effects of being sedentary.

The workout routines that I’m going to share with you will energize and wake up those muscles while you work.

Stretching While Sitting

This exercise routine primes up your body for motion. Stretching is one of the first movements that you do before starting a full exercise routine, and it’s the same when you get to the office. Here are some tips on stretching, even as you’re sitting on your office chair:

  • Tilt your head to your left shoulder and hold for 5-10 seconds. Then tilt to the right and do the same.
  • Do a circular motion on your shoulders going to the front. Repeat for about eight times, then rotate in the opposite direction.
  • Put your hands together in a praying position with fingers intertwined. Stretch your arms forward and let your palms face forward, as if you’re pushing something. Hold for five seconds, then release.
  • Twist your waist side to side. Be careful not to twist too far or you might tear up a muscle. You might feel a slight pop behind your back, so don’t be surprised.

Ab Workout During A Phone Call

You probably didn’t expect an abdominal exercise routine while talking on the phone, did you? It’s possible! Try this simple sequence – sit straight and try to tighten your abs. Then, slowly raise your right leg until it’s almost horizontal. Hold for 5-10 seconds, then bring your leg down. Do the same routine with your left leg, and repeat as many as you can.

Copy Machine Leg Exercises

  • Waiting for your document copies to finish at the copy machine will probably be boring, so stirring up your copy routine with a set of leg exercises will do you good. Follow these suggested leg workout tips:
  • Bend your left knee by slowly raising your left leg backwards so that your left foot is at your back and pointing to the floor. Bring it down as slowly as you lifted it up. Do the same with the right leg.
  • Do a repeated tiptoe motion by raising your heels. Ten repetitions will do the trick.


In addition to the tips above, you can activate your slumbering muscles by being as mobile as you can while bound to the office premises. Here are a few suggestions:

  • Take the stairs instead of the elevator.
  • Walk while you are on the phone.
  • Instead of e-mailing or messaging your officemate, drop them your note personally.
  • Drink plenty of water. It will not only hydrate your body, but will give you more opportunities to walk to the restroom:)

Injecting even a bit of exercise can jolt even the most boring workday into a healthier and more enjoyable experience. If you want a more active lifestyle outside the office, Viance can help you kick start your way to lifelong health through our 3-Stage All-Natural Program.

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About the author

Viance Nutrition

Hi! I'm Walt Landi the founder and CEO of Viance Nutrition. Welcome to our Blog. I maintain this Blog as a free resource for anyone wishing to improve their health. Your comments and feedback are always welcomed and you can email me direct at if you have any suggestions. Thanks. Ps. Spread the word and check out our products at :)

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