Weight Loss - Exercise

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Secret Exercises You Can Do Anywhere

Trying to fit in some fitness in your day? No problem! Try these discreet exercises at your desk and keep your brain and body active!

Start Your Day Right

It's a great idea to start your day by bringing along your runners and your music device. Take in some wonderful fresh air and a little added fitness on your break to re-energize your mind, body and moods, for the remainder of the day!

Bringing your running shoes and music is also a great way to be prepared if you feel up to heading to the gym right after work, or simply meeting up with a friend to walk-n'-talk for some added social time and fitness together.

Make the Switch

It's true, a fitness ball will strengthen your core and can relieve a lot of painful back pressure! Practice proper posture by trying to sit tall and be mindful of squeezing in your abs. It's a real positive change in your work environment that is already accepted professionally as a great way to incorporate good health at the office!

Get Your Abs in Shape!

A great way to privately work on achieving those sexy abs without anyone even knowing you are working out: Contract your abs and hold for 10 seconds, then release. Repeat at least 10 times and try to do this one frequently throughout your day!

Use Your Legs

A great way to get your legs feeling great! Lift your leg up slightly from the floor while sitting at your desk and point your toes tightly forward! Count to ten, then pull your toes back towards yourself and hold for a count of 10. Repeat this 5 times and switch to the other foot. This exercise is a great way to help you avoid stiff and painful lower legs and or sore ankles associated with a lot of sitting!

Shape Your Butt While Sitting On It!

These are great exercises to start shaping up your booty! Squeeze your glutes and hold for 15 seconds. Release and repeat 10 times for tighter and more shapely muscles! Be sure to try and add this exercise multiple times throughout your workday. You can even do this on the drive home! Also try leg lifts underneath your desk while squeezing your abs for an advanced office exerciser!

Ankle Rotations

Rotate your ankle 10 times to the left, then 10 to the right. Repeat 5 times, then switch to the other foot!

Move When You Can

Try to walk around at least every 30 minutes or stand up to change positions. Changing positions regularly will also help you maintain more energy and clarity throughout your day! Photocopying or filing in the day? Try doing some standing calf raises for a little added stretch.

Resistance Bands

It's a great idea to keep some resistance bands at work! You can place a band around your lower ankles or your knees for a great workout. The sample image shown is to give you a clear picture only to be done in a seated position instead! If you have a private office space, you can even step on a band and have a great bicep and or tricep workout!

Washroom Wonders

Have a private washroom at work? Try adding one exercise for 60 seconds whenever you have a washroom break. You won't only feel refreshed from being able to use the washroom, you can also add a little spring and energy into your step from exercises!

Try wall or counter push-ups or writing out the alphabet in the air with both arms out in front of you! More great choices are standing side / front / rear leg lifts. You can even use this time to do a stretching exercise of your choice. One extra minute of time well spent! This is also a good time to grab yourself some water on the way back to your desk to stay well hydrated during your work day!


Stretching is important to avoid unnecessary stiffness and pain. Depending on your space, you can stretch in a variety of ways that you may not have to be as discreet. Otherwise, when you are sitting at your desk, try placing the side of your ankle over the opposite leg to give your hips a good stretch, or stand at the side of your desk and place the palm of your hands down with your inner arms facing away from you, and lean forward slightly for a nice stretch.

There are many stretches that can be incorporated into the day towards improved flexibility and well-being! Don't forget about great neck stretches from side to side or forward and back. This is a really good way to combat headaches before they even start!

Use these tips to explore your fitness options at work! Drink plenty of water throughout the day and remember, fitness really can fit in just about anywhere, and definitely helps with a happier, smoother work day!

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