Office sport exercises you can do easily and stay fit |Jobs.ca
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How to Play Sports at Work

Physical activity is essential for health, but it can be difficult to find the time or motivation needed before or after a long day at work. Fortunately, there are solutions to keep you busy in the office and stay fit.

If your premises are equipped

Some employers, concerned about the well-being of their employees, set up a gym on the premises, invite professionals for on-site training sessions several times a week, or contribute to subscription fees in a gym. If you work for one of these companies, it will be easier to motivate yourself, especially when the equipment includes showers, so that you can cool off before getting back to work. 

  • Tip: try to stick to a schedule, like an hour of sports on Tuesday and Friday at a certain time. Routine is the secret to long-term success.

If you can take breaks

In the absence of suitable equipment, the easiest way is to take advantage of your lunch break or, if your boss and your activities allow it, a time-out in your schedule for going for a run or a walk in a sports hall. 

  • Tip: invite colleagues to accompany you, which will strengthen team spirit and help you motivate yourself. 

If you have to stay in the office

If there is no gym or possibility of slipping away, you will have to opt for discreet exercises. You have several possibilities depending on your professional activities and position. When you are on the phone, stand upright, take a straight posture and rise on tiptoe several times in a row as you contract your muscles. And if you have long calls to make, you can just walk around while talking to the other party. Or why not bring a bottle of water as a dumbbell and work your biceps?

When you sit at your computer or in a meeting, elevate your feet slightly instead of letting them rest on the floor, keeping your knees bent. This works the legs and abdominals. The alternative is to stretch your legs in front of you, keeping your back straight. You can also contract your buttocks alternately, which requires little concentration and will not distract you from your work in progress.

For the arms, you can stretch by raising them towards the ceiling or even pretend to raise your desk, provided that it is heavy enough so that you do not risk moving it for good!

  • Tip: if you work in a flexible and understanding environment, these exercises are not likely to be a problem. If, on the other hand, your colleagues and bosses might find you strange, try to be as discreet as possible, which means stopping before you are totally exhausted and out of breath!
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