Office Exercises

We’ve separated these from the Strength Exercise page because they are more practical for an office environment. You can do these exercises without special equipment, you don’t have to change into gym clothes and sneakers and you won’t sweat. If you make these a habit to do daily, you are doing something that’s good for you!

Strength – Exercise List

  1.  Chair Dips
  2.  Wall Push-Up
  3.  Leg Curl (see Strength Exercises for the Seated and Lying Leg Curl)
  4.  Chair Stand
  5.  Toe Stand
  6.  Back Leg Raise
  7.  Side Leg Raise

Strength Exercise - 1. Chair Dip

  1. Begin by sitting in a sturdy chair.office-dip_150x134
  2. Hold onto the front of the chair as you scoot your hips and feet out.
  3. While keeping your back close to the chair, slowly bend at the elbows and try to go down to 90 degrees.
  4. Return and repeat.

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What it does: Strengthens your upper-body, primarily the Triceps

How to do it: Be sure the chair is secure against a wall. Keeping your arms behind you on the seat of the chair, use your arms to push your body off the chair, and imagine that you are trying to sit on a footstool that’s almost the height of your chair seat and it’s just in front of your chair.


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Strength Exercise - 2. Wall Push-Up

  1. Standing at arm’s-length away from the wall, place your hands on the wall shoulder-width apart and at chest level. Move your feet out behind you and stand on your toes.
  2. Bend your elbows and move your upper body toward the wall. Elbows should be bent 90 degrees.
  3. Next, push yourself back up to the starting position as quickly as possible and exhale while doing so.

What it does: Strengthens your Upper-body – Chest / Shoulders / Arms

How to do it: Stand a few feet away from a wall. Place your hands just wider than your shoulders on the wall. Pull your abs in, bend your elbows and lower your body towards the wall until your elbows are at 90 degree angles. Keep your back straight! Push away from the wall while exhaling.


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Strength Exercise - 3. Leg Curl

  1. Stand straight behind a sturdy chair with hands on the chair back. Lift one leg  straight back without bending your knee or pointing your toes. Breathe in slowly.
  2. Breathe out as you slowly bring your heel up toward your buttocks as far as  possible. Bend only from your knee, and keep your hips still. The leg you are  standing on should be slightly bent.
  3. Hold position for 1 second.
  4. Breathe in as you slowly lower your foot to the floor.

What it does: Strengthens the hamstrings.

How to do it: Move your right leg straight out, then bend your knee to your buttocks. Hold for 1 second. Bring down slowly and switch sides.

Note: To move to intermediate add ankle weights and increase the weight as you progress.


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Strength Exercise - 4. Chair Stand

If you have knee or back problems, talk with your doctor before trying this exercise.

  1. Sit toward the front of a sturdy chair and bend your knees. Keep your feet flat on the floor, shoulder-width apart.
  2. Lean back with your hands crossed over your chest. Keep your back and shoulders straight throughout exercise. Breathe in slowly.
  3. Breathe out and bring your upper body forward until sitting upright.
  4. Extend your arms so they are parallel to the floor and slowly stand up.
  5. Breathe in as you slowly sit down.
  6. Repeat 10-15 times.

What it does: This exercise strengthens your abdomen and thighs.

Tip: If you have knee or back problems, talk with your doctor before trying this exercise.


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Strength Exercise - 5. Toe Stand (tippy-toe)

  1. Stand behind a sturdy chair, feet shoulder-width apart, holding on for balance.  Breathe in slowly.
  2. Breathe out and slowly stand on you right foot and raise up on your tiptoes, as high as possible.
  3.  Hold position for 1 second.
  4. Breathe in as you slowly lower heel to the floor.
  5. Repeat 10-15 times each leg.

What it does:  Strengthens your calves and ankles.


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Strength Exercise - 6. Back Leg Raise

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  1. Stand behind a sturdy chair and hold the chair back for balance. Breathe in slowly.
  2. Breathe out and slowly lift one leg straight back without bending your knee or pointing your toes. Try not to lean forward. The leg you are standing on should be slightly bent.
  3. Hold position for 1 second.
  4. Breathe in as you slowly lower your leg.
  5. Repeat 10-15 times then repeat 10-15 times with your other leg.

What it does:  Strengthens your buttocks and lower back.


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Strength Exercise - 7. Side Leg Raise

  1. Stand behind a sturdy chair with feet slightly apart, holding on for balance. Breathe in slowly.
  2. Breathe out and slowly lift one leg out to the side. Keep your back straight and your toes facing forward. The leg you are standing on should be slightly bent.
  3. Hold position for 1 second.
  4. Breathe in as you slowly lower your leg.
  5. Repeat 10-15 times.
  6. Repeat 10-15 times with other leg.

What it does: Strengthens your hips, thighs and buttocks.

Note: To move to intermediate add ankle weights and increase the weight as you progress.

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