12 Exercise Tricks You Can Secretly Do At Your Work Desk To Boost Productivity | WMA 富道学院

12 Exercise Tricks You Can Secretly Do At Your Work Desk To Boost Productivity


According to the World Health Organization, an estimated 3.2 million deaths at work is caused by lack of  physical activity!

So, you need to get yourself tied away from your chair! I will make sure to give you some exercises to do at your desk later for that.


1. Reduce chances of  diseases.

On average, we spend about 9.5 hours a day just sitting! Did you have your lunch at your desk and keep working? See how much and how quickly it can all add up. The impact of all that sitting is an increased rate of obesity, chances of heart disease and so on.

2. Boost up your energy. 

While many people think exercising drains energy levels, it actually creates more energy. Exercise promotes better circulation which allows blood to reach the brain consistently. This makes us to be more focused and alert at work.

3. Reduces your stress level.

Exercise has the ability to decrease the amount of stress felt from physical and emotional tensions in life. Employees who aren’t stressed are more focused, positive and happy. Their clear minds allow them to focus on work, which means they contribute to a much higher level of productivity.

4. Builds self-confidence.

Exercise gives employees a feeling of self-confidence creating a sense of poise and allowing them to set higher goals to strive for excellence. Since they don’t settle for less than meeting their goals, they are very successful.

5. Less likely to use sick days.

Employees who exercise are less likely to get sick than those who don’t exercise. When employees use less sick days, they contribute more to overall productivity. Fit employees are also less likely to take an extended leave of absence, require surgery or quit because of health reasons.

With that said, here are the  12 simple stretches you can do secretly in your office!


  1. Rubber neck- Sit up tall and drop your right  ear down towards your right shoulder,  you don’t have to touch it! Hold for a few seconds and repeat for the left side.
  2.  Glut squeeze- Squeeze your gluts as hard as you can and hold for 10–30 seconds. Careful though, don’t puke!
  3. Squats- From your chair, stand up, sit back down and repeat 10 more times. Simple!
  4. Reach and Bend- Extend your right arm over your head and reach out as far as you can to the left and gently bend over. Hold for a few seconds and do it the other way.
  5. Chest opener- Bring your hands behind your back, press your palms together, sit up tall and hold for 5–10 seconds.
  6. Bobblehead- Drop your chin down towards your chest and GENTLY roll your head from side to side.
  7. Reach for the stars- Interlace your fingers and reach up towards the sky, as high as you can keeping your palms facing up towards the ceiling.

So, those are the easy ones. If you want to burn more calories, then:


  1. Walk/Jog/Run in Place- Stand up from your chair and get to it. Anyone can do this one, you are in control  f the intensity based on the pace you choose for as long as you want.
  2. Take the stairs- Don’t like making small talk on the elevator? Take the stairs instead. The stairs are a great way to increase your heart rate and tone up those legs.
  3. Have walk break- Schedule 10–15 minutes a day to just walk. See how many steps you can get on your fitness tracker. If it’s nice outside, go get some fresh air.
  4.  Push ups-  Now, don’t you panic not asking you to  get on the floor in your office, because there are options besides the floor. The modifications are to do them on the wall or on the edge of your desk.
  5. Wall Sit- Another great isometric move. Stand with your back against the wall and slowly lower yourself into a seated position and hold for 10–30 seconds at a time.



You now have an arsenal of tips and tricks to help boost your health and work rate.

The most important thing is to be aware now is how much time you spend sitting.

Ideally you should get up from your desk at least once an hour. Set an alarm to remind you.

Even, walking for just two minutes an hour can reduce the negative effects of sitting.

If you are sitting right now, Get up, get moving!