Best Exercise at Work


Are you one exposed all your Diligence, Versatility, Enthusiasm, Intelligence, Leadership ability, Competence, Flexibility, Patience, Courage and Inner strength to get through and survive in a corporate sector??? If yes, you would have definitely entered into your company with dollar dreams and worked hard to bring a difference in the business units to grab every one’s attention.

No doubt it would be everyone’s aha moment when your phone pops up a text message from your bank that your salary got credited for the first time. Then starts your life with all the work, fun networks, weekend parties, get together, selfies, status etc as you are no more a dependent to anyone of your family.

As days pass by, you realize there’s no more difficult transition than Sunday to Monday, and will be longing to say TGIF(Thank God It’s Friday). Further starts your burden at work. Hair fall, neck pain, and lower back pain would be your common pals.

Have you ever been so conscious “If your salaries pay back all the sleepless nights you spent in stress?? The vision you lost?? Muscle imbalances you suffered?? All poor postural problems you had?? Particularly the hair you lost so far???

The best answer would be silence, as it’s not a hobby or addiction to recover but it’s a matter of survival.

We may not help you sharing your burden at work and stress but we could definitely gather all the useful stuff to help you live better, and here our series begin with simple exercises at work place.

Office stretches

13 smart ways

Human body is made to move, whereas corporate sectors stand the best examples of providing people sedentary jobs of sitting in a confined place.

Sedentary jobs drive our body to risk, and definitely there will not be any immediate cause-effect happens, however this would result in Neck, shoulder and lower back pain, poor posture, giddiness and muscle imbalances.

People being desk potatoes have 54% of high chances to die out of heart attack and more depression-prone.

Here are simple exercises give you a win-win situation to boost your energy and increase your productivity.

Overhead Stretch

13 smart ways

  1. Raise your arms above your head
  2. Interlock your fingers
  3. Push away from yourself.

Back Stretch

13 smart ways

  1. Straighten back.
  2. Put hands behind head.
  3. Push your elbows back to increase stretch.
  4. Hold for few seconds.

Back Chair Stretch

13 smart ways

  1. Straighten back.
  2. Take arm behind the chair.
  3. Reach your hand with other hand.
  4. Hold for few seconds.

Seated twist

13 smart ways


  1. Sit towards the middle of the chair with feet flat on the floor.
  2. Place your right palm on left knee and sit straight.
  3. Turn towards left.
  4. Use your left hand to hold the chair and twist yourself to the left.
  5. Hold for 10 sec and repeat for other side.

Seated Hip Stretch

13 smart ways

  1. Sit towards the middle of the chair with feet flat on the floor.
  2. Place one ankle on the opposite knee and sit tall.
  3. Maintaining a straight back, tilt forward at the waist until you feel the stretch.

Legs Stretch

13 smart ways

  1. Remain seated.
  2. Extend your legs.
  3. Reach down towards your toes.

Wrist Stretch

13 smart ways

  1. Stand up and place your wrists on the desk .
  2. Apply pressure until you feel the stretch.
  3. Hold for few seconds.

Calf Raises

13 smart ways

  1. Stand straight.
  2. Go on your toes!
  3. Repeat.

Reverse Plank

13 smart ways

  1. Hold on desk.
  2. Push body up.
  3. Hold for 10 seconds.

Triceps Stretch

13 smart ways

  1. Raise right arm and bend it.
  2. Push right arm with left hand.
  3. Hold for 10 seconds.
  4. Repeat for other arm.

Shoulder Stretch

13 smart ways

  1. Stand with right arm on shoulder-level.
  2. Lift your left arm up crossing right one.
  3. Bend your left arm.
  4. Push right arm back with left arm.
  5. Alternate arms and repeat stretch.

Side Turn

13 smart ways


  1. Stand straight with feet shoulder width apart.
  2. Raise one arm up.
  3. Bend to the opposite side.
  4. Use your abs to hold yourself in position for 10 sec.
  5. Repeat for other side.

These exercises aim at breaking up your sitting time. Not all the exercises you need to do every day. Make a start today to keep fit, stay healthy and live long!