Get Fit at Work in Five Minutes! by David Waterman

david-watermanWorkout at work? Why not! It’s easy to get caught up in our jobs that we sometimes forget to do the little things to help us meet our daily fitness goals. Breaking up the day with some 5-minute energy-boosting exercises will enhance your mood and give you that afternoon boost to perform productively at work.  The following are user-friendly and accessible exercises that you can do at the office, home, in the street, at the park or anywhere you have an arm’s length distance!

PUSH UPSpush-up-exercise

Push-ups are a classic exercise that most people can successfully perform after very little practice.  Push-ups build strength, promote blood flow and can give you an energy boost during those tired afternoons.  When it comes to push-ups, your form is critical.  Here are the guidelines to correctly do a pushup to avoid injury:

  • Start with your arms outstretched just slightly wider than your shoulders for a comfortable holding position.
  • Your feet should be in a stance that feels comfortable to you.
  • Image your body as a straight line, you don’t want your rear to be dipping or sticking up in the air.
  • Lower yourself in a controlled manner until your elbows reach 90 degrees and your upper arms are parallel with the floor.
  • Push yourself back up.
  • Repeat ten times.


WALL SQUATSwall squats

Wall Squats are an old-school punishment meets modern day motivation exercise.  As we used to say in the military, “the beatings will continue until morale improves.” Squats will tone that gluteus and increase muscle endurance.  Squats also strengthen your lower back.  For men, squats are known for having a testosterone-boosting effect. Here is how you do this exercise:

  • Find a clean wall and press your back firmly against it.
  • Then slowly lower your body until your thighs are parallel with the floor  (the full 90 degrees).  Hold this position for between 3 and 10 seconds.
  • Perform 10 reps (It’s only 1 minute of total exercise. You can do it!)



NO it’s not a rap song; this little movement will get your head pumping and for some reason it will bring a smile to your face. This move is like warming up for a basketball game.   Get your hands in the sky fully outstretched then bring them down until your triceps are parallel to the ground. Do this in smooth, quick movements for 15 seconds and you’ll get your blood going your arms will be looser.


CHAIR DIPSchair-dips-easy-women

Work your triceps with chair dips (but make sure you don’t use a rolling chair)!  With this exercise, your triceps support your entire body and move through a full range of motion.  Here is how you do a chair dip:

  • Place your hands on the edge of the chair while facing away.
  • Hands should be shoulder width apart.
  • Keep your feet flat on the floor.
  • Bend your knees at a 90 degree angle and lower yourself to the floor.
  • Straighten your arms, raising your body back to the start position.
  • Repeat 12 times.


The information provided is for general interest only and should not be misconstrued as a diagnosis, prognosis or treatment recommendation. This information does not in any way constitute the practice of medicine, or any other health care profession. Readers are directed to consult their health care provider regarding their specific health situation. Marque Medical is not liable for any action taken by a reader based upon this information.


Skip to content