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11 Reasons You Need to Workout at Work

20 October 2023

Did you know you can improve your productivity at work by working out? It's true! Working out has shown to increase energy levels, focus, and creativity. There are several reasons you should work out at work. But before we get into them, let's look at what a workout at work can be like.

Working Out at Work

It's important to keep your workout at work short and intense. Remember, you are not getting paid for working out. You also don't want to get exhausted and feel drained for the rest of the day. There are a number of exercises you can choose to do at work, but remember, moderation is key. There is no point in draining yourself of energy and then not being able to focus on the more important tasks. Here are some exercises you can do at work.

A Brief Jog Around the Office

Jogging around your office is a great way to get your heart rate up, and increasing your energy levels. Plus, it's a great way to clear your mind and breathe fresh air. Start by jogging for five minutes every hour and slowly increase the time as you get more comfortable.


This classic exercise is great for your upper body and core. The best thing about pushups is that you can do them anywhere, whether at your desk or on the floor. Just make sure to start slow and gradually increase the difficulty of the exercise as you get stronger.

Desk Pushups

Doing pushups at your desk allows you to work on your upper body strength while still being productive. All you need to do is place both palms flat on the surface of your desk and perform a regular pushup. This will give your arms, chest, back, and core muscles a good workout without leaving your office chair.

Chair Dips

This exercise focuses mainly on strengthening the triceps and chest muscles. Simply place your hands on the edge of a chair with your toes on the floor and lower yourself in a controlled manner. Make sure to keep your back straight for the best results.


This exercise is perfect for strengthening the quadriceps and glutes and improving balance and stability in the legs. To do them, stand up straight with your feet shoulder-width apart and slowly bend at the knees while keeping your back straight.

Jumping Jacks

Jumping jacks are a great way to get some aerobic activity into your workday without leaving your desk. Start by standing upright with legs together and arms at sides, then jump outwards while bringing both arms up above your head. Do this for a few minutes to get your heart rate up.


Lunges are an excellent way to target the quadriceps and glutes and improve balance and stability in the legs. To do them, start by standing upright with feet shoulder-width apart. Take a step forward, bend both knees and lower yourself until your back knee almost touches the floor. Make sure to keep your back straight during the entire exercise.


Planks are great for targeting all core muscles and improving overall strength. All you need to do is get into a pushup position, but instead of resting on your hands, rest on your forearms instead. Hold the pose for 30 seconds and increase the time as you get stronger.

Why Should You Work out at Work?

As discussed above, you should work out at work for numerous reasons. Here are a few benefits of working out.

1. Improved Focus

When you're exhausted, it can be difficult to focus on the task. However, you can improve your focus and concentration by taking a few minutes out of your day to work out. A recent study showed that participants improved focus and cognitive function after just 20 minutes of aerobic exercise.

2. Improved Productivity

Working out at work can also boost your productivity. According to a study from the University of Bristol, employees who took breaks to exercise reported feeling more energetic and productive than those who didn't take any breaks at all.

3. Stress Relief

We all know that stress can have negative consequences on our health, both physically and mentally. However, one of the great things about working out is that it can help relieve stress and tension. In fact, a study from the University of Utah found that just 10 minutes of exercise was enough to reduce stress levels by up to 68%.

4. Improved Physical Health

Not only does working out help relieve stress, but it can also improve our physical health. Regular exercise has been shown to reduce the risk of diseases such as cancer, heart disease, and stroke. It can also help improve our overall energy levels, moods, and sleep quality.

5. Endorphins Boost

Endorphins are hormones released in response to pain or stress and are responsible for causing feelings of euphoria or happiness. Working out is a great way to boost your endorphin levels, making you feel happier and more relaxed overall.

6. More Energy

Exercise can also give you an energy boost, which can be helpful if you're feeling sluggish or sleepy at work. According to a study from the University of Georgia, just 10 minutes of exercise can lift your energy levels. So instead of reaching for that cup of coffee in the afternoon, why not try some quick exercises?

7. Improved Sleep

Working out can also help you get a better night's sleep. According to the National Sleep Foundation, people who exercise regularly tend to fall asleep faster and experience deeper and more restful sleep than those who don't exercise.

8. Improved Posture

If you spend a lot of time sitting at your desk, it can have negative consequences on your posture. However, taking regular breaks throughout the day to do some simple stretches or exercises can improve your posture and reduce fatigue.

9. Increased Strength

Exercising regularly will also improve your overall strength, especially if you work in an office where typing is involved. By strengthening your wrists and forearms with simple exercises like wall pushups and wrist curls, you can improve your typing speed and reduce the risk of Repetitive Strain Injury (RSI).

10. Increased Flexibility

Regular exercise helps to increase flexibility, which is important for preventing injuries and maintaining good posture. Simple stretches like toe touches or arm circles improve flexibility in your upper body, while squats and lunges can help stretch out the lower body.

11. Improved Mental Health

Finally, regular exercise has been shown to have a positive effect on mental health as well. Exercise releases endorphins that make us happier, calmer, and more energized. In addition, it also increases our self-esteem and can even help improve our overall attitude toward life.

Tips For Building Workout Habits at Work

Building a workout habit while you are busy at work can be challenging. Here are some tips to get you started.

Set realistic goals. Start slowly and gradually build your way up in intensity.

Get creative with workouts - there are many fun and creative ways to exercise without leaving the office!

Schedule a set time for your workout each day so that it becomes part of your routine.

Make sure to reward yourself for meeting your goals, such as taking a break or getting a treat afterward.

Find an accountability partner who can help keep you motivated when you're feeling unmotivated or struggling to find time for workouts.

Be consistent – consistency is key in developing any habit, including working out.

Listen to your body – if you feel tired or sore, take a break and adjust your workout routine accordingly.

Sit2Go Eco F1C

There will come times when the workload is so much that you will not have time to leave your desk, let alone make time for a workout. For those times and others, FlexiSpot comes up with a solution. The Sit2Go Eco F1C is a great way to exercise while being productive. It is an under-desk bike that lets you work and exercise while you work.

It comes with eight resistance levels to allow you to set the intensity of your workout. It is also whisper-quiet when used, so you can rest assured that you will only impress your coworkers and not disturb them.

The F1C has a sturdy design and can be used by people of all body sizes and weights. The base is super stable, making it safe to use without consciously thinking about it too much.

The seat can be adjusted for height to meet most desk heights, and you can adjust the front and rear cushions to get the best posture.

If you want to get a workout while you work, you don't need to look further than the Sit2Go Eco F1C.

Final Thoughts

A regular exercise routine can have significant mental and physical health benefits. By making a few changes to your daily routine, such as taking regular breaks throughout the day to do simple exercises or stretches, you can improve your posture and strength while increasing your flexibility and improving your overall mood.

Furthermore, if you are looking for an easy way to exercise while still being productive at work, the Sit2Go Eco F1C is an excellent choice. With eight resistance levels and adjustable settings for height, front and rear cushions, it is comfortable enough to use all day long.

No matter how busy you are, there is always time to exercise! So don't forget to make time for physical activity every day! Your body will thank you.