8 Exercises You Can Do To Stay Healthy At Work

Spectrum Staffing works with candidates who are looking for contract employment in NJ and beyond. A majority of these positions tend to be in a sedentary work environment, which doesn’t exactly bode well for physical well-being. While you may not be able to get moving consistently though it the workday, there are ways to incorporate physical activity. Check out these eight exercises you can do to stay healthy at work:

Stand and Stretch

Sitting for long periods of time can put pressure on your spine and muscles. Prevent aches and pains by standing up and stretching at your desk. Raise and stretch your arms above your head and hold for a few seconds to release the tension in your upper body.

Chair Dips

No weights? No problem! Fit in some quick strength training at your desk by performing some chair dips. Simply position your hands with on the side of your chair and slide your backside forward off the seat. Bend your arms at the elbow to dip down and back up.

Wall Sits

Work your entire lower body without even moving by performing wall sits. Stand and lean against the wall, bend your knees, and slide down until you’re in a seated position. Hold it for 10 seconds or so, depending on your endurance level.

Jumping Jacks

A gym class staple for a reason, jumping jacks are a great way to get your heart pumping and burn quick calories. Even just 60 seconds worth of jumping jacks can make a difference in your energy levels. If you’re a beginner or have joint issues, do the low-impact version: step and tap one foot to the side, while you raise the opposite arm instead of jumping.

Related Article: Four Ways to Stay Active Throughout the Day…When You’re Required to Sit at a Desk

Ab Squeeze

Your posture often takes a major hit with constant slumping at your desk. Perform some ab squeezes to work your core and (secretly) get in some exercise – just contract your abdominal muscles for a few seconds, and then release.

Head Tilt

While perhaps not the most glamorous part of the body to exercise, the neck can be put through significant strain throughout the average sedentary workday. Relax your neck muscles by slowly tilting your head to the right, back to the center, and then to the left. Repeat a few times.

Leg Lift

If your workload tends to make it difficult to get away from your desk, leg lifts are a great way to covertly increase your blood flow and work your lower body and core. While seated, just straighten one leg out in front of you and raise it off the ground, then switch legs.


Don’t underestimate the humble physical exercise of walking. Take every opportunity you can to walk and increase the number of steps you take throughout your workday, even if it’s small increments at a time. Walk to your colleague’s office instead of chatting on the phone, pick the farthest spot in the parking lot, use the restroom on a different floor, etc. It all adds up, even if is only for a few minutes at a time!

Interested in Finding Contract Employment in New Jersey?

Turn to Spectrum Staffing Services for your job search.  Our team of professional recruiting specialists will work with you to learn about your qualifications, and match you with the opportunities that are the best fit for you. Learn more – search Spectrum’s current open positions.