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The Workday Workout: How to Incorporate Exercise into Your Busy Schedule


Are you tired of feeling sluggish and unmotivated at work? Are you looking for a way to boost your energy and productivity throughout the day? One solution that you might not have considered is creating a personalized desk exercise routine that fits your work schedule.

Sitting at a desk for hours on end can take a toll on your physical and mental health, leading to a host of problems such as back pain, poor posture, and a lack of energy. However, with a little creativity and motivation, it's possible to incorporate exercises into your daily routine that will help you stay active and alert throughout the workday.



One of the keys to creating a personalized desk exercise routine is to find exercises that are easy to perform, don't require any special equipment, and can be done discreetly at your desk. For example, chair squats, desk push-ups, and seated leg lifts are all exercises that can be done without anyone noticing. Additionally, you can also perform exercises such as neck stretches, arm circles, and ankle rotations while sitting in your chair.

Another important aspect of creating a personalized desk exercise routine is to be consistent and make it part of your daily routine. You can set a reminder on your phone or calendar to remind yourself to do your exercises at the same time each day. This will help you make it a habit, and you'll be more likely to stick with it in the long run.

It's also important to consider your work schedule when creating your routine. If you have a busy schedule, you might want to opt for shorter, more frequent exercise sessions throughout the day rather than one long session. This way you can still get in some exercise even if you're short on time. Additionally, you can also try incorporating exercises that you can do while on conference calls or during lunch breaks.


In addition to the physical benefits, creating a personalized desk exercise routine can also have a positive impact on your mental health and overall well-being. Exercising can help reduce stress and improve your mood, which can lead to improved productivity and concentration. Additionally, by making exercise a regular part of your workday, you'll be setting a positive example for your colleagues and helping to create a healthier work environment.


Below is a checklist to create a desk exercise routine


  1. Determine the amount of time you have available for exercise during your work day.

  2. Choose exercises that target different muscle groups (e.g., legs, arms, core, back).

  3. Prioritize exercises that can be done while sitting or standing at your desk.

  4. Consider incorporating equipment such as resistance bands, hand weights, or a stability ball into your routine.

  5. Plan out your routine, including the exercises you will do and how long you will spend on each.

  6. Set achievable goals for yourself and track your progress.

  7. Keep a schedule and stick to it as much as possible.

  8. Be flexible and adjust your routine as needed to fit your changing work schedule.

  9. Make sure to listen to your body and rest when needed.

  10. Celebrate your progress and keep motivation by setting new goals and challenging yourself.


In conclusion, creating a personalized desk exercise routine can be a simple and effective way to improve your physical and mental health, boost your energy and productivity, and enhance your overall well-being. By finding exercises that are easy to perform, making them part of your daily routine, and being consistent, you can create a routine that fits your work schedule and helps you stay active and alert throughout the day. So, take the time to create your own routine, and start reaping the benefits of a healthier and more active workday.


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