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Get the Blood Pumping Every Day

Summer is a great time to take advantage of the outdoors whenever you can. As adults we long for the days when we had summer vacation and got to spend all of our time outside at the pool to enjoying the sunshine. Plenty of professionals take a walk around the block to keep their blood pumping throughout the day, but how can you work in a little exercise during the day if it’s rainy? We wanted to run through a few quick tips on exercises that you can do at your desk!

If you know us at all you know we love a good stretch. You can start out your office exercise with some stretching that will help to reset your posture and alleviate any strain you might have been putting on your back or neck.

Chest Opener

Bring your hands behind your back, press your palms together, sit up tall and hold for 5–10 seconds.

Reach for the Stars

Interlace your fingers and reach up towards the sky, as high as you can … keeping your palms facing up towards the ceiling.


Drop your chin down towards your chest and GENTLY roll your head from side to side.

Knee Press

With your right ankle on your left knee, gently press against the right knee a few times. Keep it even, so when you finish with one leg, switch to the other!

In your actual office once you’ve loosened up you can practice some simple exercises listed below!

Calf Raises

· Stand up behind your chair and hold on for support. Raise your heels off the floor until you are standing on your toes. Slowly lower yourself back to the floor. Do 3 sets of 10.

Glute Squeeze

· Squeeze your glutes as hard as you can and hold for 10–30 seconds.

Wall Sit

· Another great isometric move. Stand with your back against the wall and slowly lower yourself into a seated position and hold for 10–30 seconds at a time.

These are just a few suggestions to get you up out of your desk chair and moving throughout your work day. There are many other exercises that can be done using only your body weight as the resistance, but we felt that these suggested exercises could be done in most work environments in most work attire. After you’ve gotten yourself amped up at work, swing by Root Performance Fitness for one of our 5:30 classes in the evening!