Office Workout: Why and How?

Office workout program running in a computer on the office desk
In today's fast-paced, technology-driven world, it can be easy to fall into a sedentary lifestyle. Sitting at a desk for hours can take a toll on both our physical and mental health. In this article we share some research, tips and encouragement for you and your employees to start moving during your workday.


Sitting for many hours at a desk without moving every once a while, has proven to be a big health risk for office workers. Sedentary lifestyle can lead to weight gain and poor posture, which can cause chronic back pain. That's why it's essential to incorporate regular physical activity into our workday.

At HeiaHeia, we understand the importance of occupational wellbeing. That's why we offer a range of office workout tips and videos to help our corporate users to promote physical activity in the workplace. A workday workout can be as simple as taking a few minutes to stretch during a break or as elaborate as a full-fledged exercise routine. Whatever the fitness level or schedule, there's a workout that's right for everybody.


An office workout can be as simple as taking a few minutes to stretch during a break or as elaborate as a full-fledged exercise routine.


Some benefits of incorporating a office workout to the workday:
  • Increased energy levels: Regular physical activity can help boost energy levels, making it easier to focus and be productive throughout the day
  • Exercise increases blood flow to the brain, providing it with more oxygen and nutrients. This can help improve cognitive function and reduce fatigue.
  • Improved mood: Exercise releases endorphins, also known as "feel-good" chemicals, which can help improve mood and reduce stress.



How can you get started with office workout?

First, set a goal and create a plan that works for you. Consider your schedule and find times that work best for you to fit in a workout. Whether it's a few minutes of stretching during a break or a full-fledged exercise routine, make sure it's something you'll be able to stick to.

Don't have a lot of time or space? No problem! There are plenty of exercises that can be done right at your desk. From chair squats to seated leg raises, there are many ways to get moving even if you're short on time or space.

Try for example the following video, it will only take a minute of your time:



At HeiaHeia, we offer a wide range of workout videos for the working day, including programs for different levels of exercise, such as Easy Workout or Brisk Workout. There are also a number of videos on stretching and adjusting the posture while working. These videos can help you get started on your workout journey and provide inspiration for new exercises to try. You can also use our corporate wellbeing platform to share your office workout achievements with your colleagues, making it social and fun.

Why not challenge your team to see who can do the most quick exercises during the working day and award a small prise at the end of the week? Or call out the colleague sitting next to you and do the exercises together?


Office workout as daily routine

When starting a workout routine, it's important to remember that progress takes time. Setting realistic goals and tracking your progress can help to keep you motivated and on track. Additionally, it's important to listen to your body and do those exercises that feels good today. 

Another important aspect of a workday workout is to incorporate variety into your routine. Doing the same exercises day in and day out can become monotonous. Mixing up your routine with different exercises and activities can help to keep things interesting and prevent boredom. Moreover, this will help to target different muscle groups and improve overall fitness.


Office workout movements 2


Overall healthty habits

In addition to exercise, it's also important to pay attention to your diet and hydration levels. Eating a balanced diet and staying hydrated can help to support your workout routine and improve overall health. Furthermore, it's also important to get enough sleep. According to the National Sleep Foundation, adults between 18 and 64 years old need between 7 and 9 hours of sleep per night. Lack of sleep can lead to fatigue, poor concentration and an increased risk of injury.

Incorporating a workday workout into your routine can help you feel better, be more productive and reduce the risk of chronic diseases. So why wait? Start today and see the benefits for yourself! Remember, a workday workout doesn't have to be complicated or time-consuming. Even a few minutes of physical activity in between sitting can make a difference.

Tip for your employer

Your company does not yet offer the HeiaHeia platform for employees? Tell your HR manager about HeiaHeia, it's an all-in-one wellbeing application with office workouts, wellbeing challenges and social sharing!


HeiaHeia Office Workout