4 Ways to Stay Fit in the Office

Get-Fit Guy’s 4 easy ways to stay fit in your office – plus, how to create a physically active workplace.

Ben Greenfield
5-minute read
Episode #124

And of course, you can stand while you’re talking on the phone, in meetings, while eating, and whenever possible! Check out my episode 7 Ways to Burn Calories by Standing More for practical tips and surprising benefits of standing.

2. Portable Exercise Equipment

I have a small closet in my office and I’ve managed to stuff an entire home gym into it, all for about $200. Here is what I have in my office gym:

  • 2 Dumbbells – for presses, curls, squats, and deadlifts

  • 1 Gymstick – special aluminum tube with elastic resistance

  • 1 Perfirmer set – special handles for push-ups

  • 1 FIT10 - for running in place

  • 1 Suspension Trainer – for rows, curls, and suspended exercise

  • 1 Yoga Mat – so I don’t sweat on my office floor, which is carpeted

Sure, you could join a health club or have a fancy gym built at your corporation, but having this simple and cheap exercise equipment only a few feet away from your workstation vastly increases your chances of squeezing a quick workout in here and there.

3. Reminder Apps

There are literally dozens of phone apps and computer apps that will remind users to either exercise or stretch at regular intervals. Here are some of my favorites:

Eyeleo – This “take a break” tool lets you rest your eyes and forces you to exercise or stretch by disabling your computer screen for a specified period of time.

Workrave - A tool that “forces” you to take micro breaks, long breaks, and even limit your daily computer usage while offering a selection of exercises you can do during these breaks.

Big Stretch Reminder - Allows you to design breaks exactly how you want them by specifying intervals, what breaks are for, levels of intrusiveness, and more.

PC Work Break – A reminder that encourages you to take micro breaks, stretching breaks, eye exercises, and even walks.

EVO - A web-based break software that allows you to select from three different ways to reduce eye strain.

4. Body Tracking Devices

When it comes to quantifying your activity, there is a ton of devices out there for tracking hours of sleep, heart rate, heart rate variability, pulse oximetry, perspiration, respiration, calories burned, steps taken, distance traveled, and more.

By keeping track of any of these, you can inspire yourself to move more and even engage in contests and social accountability activities with others.


All content here is for informational purposes only. This content does not replace the professional judgment of your own health provider. Please consult a licensed health professional for all individual questions and issues.

About the Author

Ben Greenfield

Ben Greenfield received bachelor’s and master’s degrees from University of Idaho in sports science and exercise physiology; personal training and strength and conditioning certifications from the National Strength and Conditioning Association (NSCA); a sports nutrition certification from the International Society of Sports Nutrition (ISSN), an advanced bicycle fitting certification from Serotta. He has over 11 years’ experience in coaching professional, collegiate, and recreational athletes from all sports, and as helped hundreds of clients achieve weight loss and fitness success.