Office Exercises

Stand or sit upright. Raise your hands and breathe in deeply and calmly through your nose until your whole…

30–120 s30–120 seconds 5–15 reps5–15 repetitions

Stand tall and stretch your arms out to the sides at shoulder height → Slowly draw small circles (about…

20–60 s20–60 seconds 5–30 reps5–30 repetitions

Stand with your knees slightly bent and your stomach lightly tensed.

20–60 s20–60 seconds 10–50 reps10–50 repetitions

Stretch both arms out to the sides at shoulder height: one thumb points up, the other down → Turn your head…

20–60 s20–60 seconds 10–30 reps10–30 repetitions

Stand tall and hold a backpack by its sides – or two everyday objects such as water bottles → Slowly lift…

20–90 s20–90 seconds 10–50 reps10–50 repetitions

Stand with your feet hip-width apart and your knees slightly bent.

20–90 s20–90 seconds 5–50 reps5–50 repetitions

Stand with your feet hip- to shoulder-width apart and hug a backpack or bag to your chest → Push your hips…

20–60 s20–60 seconds 5–50 reps5–50 repetitions

Stand with your feet hip-width apart and your back to the wall, about one foot-length away from it.

10–60 s10–60 seconds 5–40 reps5–40 repetitions

Stand tall and stretch your arms straight out in front of you, palms up, fingers spread → Bend your arms…

20–60 s20–60 seconds 10–30 reps10–30 repetitions

Stand tall, as if a string were pulling the top of your head upwards.

30–60 s30–60 seconds 10–30 reps10–30 repetitions

Jog on the spot, bringing your heels up to your bottom alternately as fast as you can.

20–60 s20–60 seconds 10–50 reps10–50 repetitions

Stand up straight, holding on to a wall or the back of a chair if needed → Rise up onto your tiptoes → Lower…

20–60 s20–60 seconds 5–20 reps5–20 repetitions

Stand facing a wall (or a table) and support yourself with both hands.

30–120 s30–120 seconds

Stand upright, holding an object → Lunge forwards, throwing the object up and catching it again → Return to…

10–60 s10–60 seconds 5–20 reps5–20 repetitions

Stand with your feet hip-width apart, holding an object → Take a big step to the side and bend that knee…

10–60 s10–60 seconds 5–20 reps5–20 repetitions

Squats with a twist: stand with your feet hip- to shoulder-width apart, holding an object (e.g.

10–60 s10–60 seconds 5–20 reps5–20 repetitions

Kneel in a lunge with your back to a wall: your back knee is close to the wall (put a cushion under it) and…

30–60 s30–60 seconds

Download the arrow chart via the info icon or draw your own.

20–120 s20–120 seconds

Sit upright or lie on your back with your knees bent.

30–240 s30–240 seconds

Start in the push-up position with your hands close together under your chest: thumbs and index fingers form…

10–60 s10–60 seconds 5–30 reps5–30 repetitions

Stretch one arm out in front with your thumb up, at the level of the bridge of your nose → Fix your gaze on…

20–60 s20–60 seconds 10–30 reps10–30 repetitions

Smile broadly and hold the smile for a while.

30–60 s30–60 seconds 1 reps1 repetition

Keep your head tall and upright.

30–60 s30–60 seconds 5–20 reps5–20 repetitions

Stand tall with your feet shoulder-width apart and your arms stretched up → Bend your left leg and touch the…

10–60 s10–60 seconds 10–60 reps10–60 repetitions

Start on all fours with your hands shoulder-width apart.

10–60 s10–60 seconds 5–40 reps5–40 repetitions

Stand on your right leg and slowly move your left leg in a semicircle to the front, to the side and back to…

10–60 s10–60 seconds 3–30 reps3–30 repetitions

From standing, take a big step forward with your right leg → Bend both knees until your back knee is just…

20–60 s20–60 seconds 4–40 reps4–40 repetitions

Raise your bent arm to about head height, thumb pointing up.

20–60 s20–60 seconds 10–20 reps10–20 repetitions

Start in the push-up position with your hands under your shoulders → Lower your body → Straighten your arms…

10–60 s10–60 seconds 5–20 reps5–20 repetitions

Stand tall and stretch your right arm out in front → Draw figures of eight in the air with your outstretched…

20–60 s20–60 seconds 10–30 reps10–30 repetitions

Get into the push-up position – on the floor or, easier, with your hands on a wall or a sturdy table → Tap…

20–60 s20–60 seconds 2–40 reps2–40 repetitions

Download the coordination chart via the info icon.

20–120 s20–120 seconds

Jump on the spot like a cross-country skier – similar to jumping jacks, but forwards and back: one leg jumps…

20–90 s20–90 seconds 10–60 reps10–60 repetitions

Stand with your feet hip- to shoulder-width apart and tighten your stomach → Bend your hips and knees as if…

20–60 s20–60 seconds 5–30 reps5–30 repetitions

Stand with one foot slightly in front of the other, fists in front of your chin → Punch straight forwards…

20–60 s20–60 seconds 10–60 reps10–60 repetitions

For relaxation and calm in between: the pressure point is right in the middle of your palm → Press it gently…

20–120 s20–120 seconds

Tense all the muscles in your body at once as hard as you can for 5 seconds – keep breathing → Then let…

30–60 s30–60 seconds 6–20 reps6–20 repetitions

Hold the tip of your tongue with a clean cloth or tissue and gently pull it forwards → Hold for 10–15…

20–120 s20–120 seconds

Stand with your feet hip-width apart and lean your straight back against a wall → Slide down until your…

30–60 s30–60 seconds