How to Add Exercises in Your Routine as an Employee?

May 05, 2025

How to Add Exercises in Your Routine as an Employee?

The entire month of May is Global Employee Health and Fitness Month. Adding stretching exercises and taking a walk can help you exercise during the work week. Begin stretching in the morning before going to work by doing a calf stretch, hamstring stretching, standing chest stretching and standing side stretches. During your work break, you can do side stretches while you are sitting. Make sure your office chair has no wheels before doing Chair Yoga, side stretches, or other chair exercises.

Another exercise while you are sitting at your desk is by doing wrist rotations and a shoulder stretch. Then you can do shoulder rolls and neck rolls. If you are ready to stand up, you can do standing toe taps, standing calf raises, hamstring curl, and standing leg extensions. Besides adding five or more stretching exercises per week, you can also add a thirty-minute walk after having your lunch. Stay hydrated and enjoy your work breaks with one or three exercises per day.

If your job offers gym membership, walking meetings, or exercise activities with mental health activities, do not decline the offer. Exercising helps with improving your mental well-being and your physical wellness. Practice body positivity and body appreciation as you exercise during your work break. Self-awareness and gratitude can help you improve your sleep, self-esteem, and your job performance. Adding exercises to your job routine can also assist you to meditate or to do breathing techniques for relaxing during work hours.

Tai Chi is useful for relaxing and for concentrating during work hours. Some companies offer Tai Chi programs which can accommodate employees to take breaks and to help others to participate in physical fitness. The Tai Chi session can last forty-five minutes or one hour with a certified Tai Chi instructor. You can do Tai Chi at work by Spinning Wheels, Playing with the Waves, and Scooping from the Sea. Nonetheless, consult with your doctor before starting an exercise program.

Encourage yourself to exercise to improve your coordination, flexibility, and with your balance. During Global Employee Health and Fitness Month, encourage yourself and others to exercise in a group during work breaks. Participate in walking challenges as you meditate. Keep in mind your work environment and exercise during short breaks without interrupting other co-workers. Create a short music playlist to do Tai Chi, Chair Yoga, stretching, or other exercises.

Begin slowly as your body adjusts to the exercises. Some companies might have exercise programs twice a week and this can improve your job satisfaction and your overall wellness. Bring water, an electrolyte drink, or a protein shake to drink after your exercises. Remember to exercise and to be aware of your body’s posture. Do not force yourself to go pass your fitness level and your range of motion.

Often exercising outside can help you have relief from muscle pain, headaches, and to reduce your work stress. However, consult with your doctor about whether the pain or headaches continue after work hours. Practice movement meditation or mind and body exercises before or after work hours. Do planks, squats, jumping jacks, or stretching exercises to help you be alert and for concentration. Here are resources for Global Employee Health and Fitness Month.

How to Encourage Physical Activity in the Workplace-Corporate Wellness-Employee Well-Being:

How to Encourage Physical Activity in the Workplace | Corporate Wellness | Employee Well-Being

11 Creative Ways to Incorporate Exercise into Your Workday-BioSpace:

11 Creative Ways to Incorporate Exercise Into Your Workday - BioSpace

The No-Fuss Way to Observe Global Employee Health and Fitness Month:

The No-Fuss Way to Observe Global Employee Health and Fitness Month