How to Exercise While You're at Work

As more of the workforce shifts to a remote environment and people can perform jobs from the computer, we’re realizing that we sit too much while we’re at work. That’s not an opinion. It’s a proven fact. Sitting too much at work is responsible for numerous health risks, including increased blood pressure, high blood sugar, excess body fat, and abnormal cholesterol levels. Above all health concerns, sitting too much at work can cause an increased risk of early death. 

In this article, we’re discussing all of the easily-accessible ways people can workout at their place of employment so they can avoid the risks of sitting too much. Standing desks, standing desk treadmills, and under desk bikes are the most effective ways to workout at the office. But even if you don’t have access to this equipment, there are numerous ways to ensure you stay active. 

At Lifespan Fitness, we believe everyone should have access to the fitness equipment that makes them most excited to workout. Our wide variety of fitness equipment features programs for people of all ages and fitness levels. Continue reading to learn more about how we can help you improve your health and lifestyle. 

Treadmill Desks 

Treadmill desks have four primary benefits: they help you avoid sitting for too long at work, they improve your cognitive performance, they can reduce neck and pain, and they can prevent early death. Substantial evidence exists that suggests sitting for over six hours per day can kill you. Treadmill desks help prevent you sitting, making you more active at work and simplifying your access to workout equipment while in the office. 

You can also experience back and neck strain from sitting too long. With a treadmill desk, you have access to a machine that activates muscles throughout your day to help maintain good posture. 

When it comes to improved cognition, one study found that treadmill desks improved short-term memory. The study had two groups: one that used a traditional desk and another that walked on a treadmill desk at 1.4 miles per hour. They were asked to respond to emails in 40 minutes and summarize them to their boss. At the end of the 40 minutes, the participants had to answer true/false questions about the contents. The treadmill desk users were nearly 35 percent more likely to answer the questions correctly.

Standing Desks 

While standing desks might not simplify aerobic exercise at-work like standing desk treadmills, there are plenty of benefits to them. Standing desks help you burn calories and improve your energy, posture, and circulation. You can also perform standing bodyweight exercises with standing desks. 

For example, standing desks give you an opportunity to take a break from sitting and stretch while at work. You can perform overhead stretches as well as lower body stretches and you won’t have to leave your desk to do so. This helps you reduce neck and back pain and keeps you active so you don’t start to feel groggy or sleepy while you’re at your desk. There are also a few bodyweight exercises, such as squats or lunges, that can keep you active and burning calories while at your standing desk. 

Under Desk Bike

Under desk bikes are the most convenient choices for anyone who prefers to sit while they workout at work. You can burn calories while sitting at your under desk bike and adjust the difficulty of your pedaling to give you complete control over your workout. 

Compared to the standing desk or standing treadmill desk, the under desk bike is easily portable, lightweight, and features an ergonomic design that keeps you sitting in a healthy posture while you workout. It also features easy assembly and only takes a few minutes to move. 

Some Additional Ways to Workout While You’re At Work

Standing desks, standing desk treadmills, and workout bikes are excellent choices for your office if you’re trying to become more active while at work. However, there are easy ways to exercise even if you don’t have this equipment. The exercises discussed below can also pair well with your standing desk, standing desk treadmill, and under desk bike. 

Workout During Your Lunch Break

Working out before or after work can be stressful if you have to commute. Having a standing desk, standing desk treadmill, or under desk bike will simplify your workout during your lunch break. 

You can always workout using bodyweight exercises, such as squats, lunges, and calf raises. The more equipment you have at your office, the easier it will be to accomplish your workout every day. 

Calf Raises 

Calf raises are excellent exercises to improve your circulation throughout the day. They focus on activating the muscles in your legs.

There are three steps to calf raises:

  1. Stand tall and hold your chair or desk to balance. 
  2. Rise onto your toes, hold for a breath, and then lower your heels back to the floor. 
  3. Repeat this at least ten times. 
  4. Repeat for a few sets. 

Calf raises work great while at a standing desk. Simply take a break from your work for a few minutes so you can activate your muscles and get your blood flowing. 

Tricep Dips 

The steps to doing tricep dips are as follows: 

  1. Stand with a stationary chair behind you. 
  2. Place your palms flat on the chair with your fingers facing out. 
  3. Keep your heels on the ground with your legs straight in front of you. 
  4. Lower yourself until your upper arms are almost parallel to the ground. 
  5. Return to the starting position and repeat for at least ten reps. 

Desk Push Ups

Desk push ups are excellent for the upper body and can build core stability, 

The directions for desk push ups are as follows: 

  1. Face your desk and lean against it. Place your hands slightly wider than your shoulders and your arms straight. 
  2. Lower yourself until your chest is almost at the level of your desk. Then, return to the starting position. 
  3. Repeat this exercise for at least ten reps. 

Bodyweight Squats 

Start with your hands behind the back of your head and place your feet shoulder-width apart with your feet slightly turned out to open your hip joint. 

  1. Lower your body until your thighs are parallel to the floor. 
  2. Pause for a moment, then return to the starting position. 
  3. Repeat at least ten times. 

You can also intensify bodyweight squats by jumping explosively during each squat and allowing each foot to lift off the floor. 


Lunges are excellent complex exercises that engage your full body. You should only do these exercises if you have healthy knees and a moderate fitness level. The directions for lunges are as follows:

  1. Stand tall with a firm posture and your hands on your hips. 
  2. Take a substantial step forward and bend your front knee while keeping it in line with your toes. 
  3. Step back to your starting position. 
  4. Complete between ten and twenty repetitions for each set. 

Conclusion- How to Exercise While You’re At Work

Exercising at work has never been easier. With the increasing amount of remote work and office equipment, you can tailor your work environment to your needs while you remain productive. Standing desks, standing desk treadmills, and under desk bikes are all ideal options to make the most out of your at-office workout routine. Depending on what you prefer, you can customize your workout environment to be more aerobic-based with a standing desk treadmill or under desk bike, or more oriented toward bodyweight exercises with a standing desk.

The fitness enthusiasts at Lifespan Fitness are here for all of your at home and at-office workout needs. We pride ourselves on providing equipment to people of all ages and fitness levels. 

Contact us today to start your journey to a healthier work-life balance.