{"id":26605,"date":"2020-03-02T13:12:02","date_gmt":"2020-03-02T11:12:02","guid":{"rendered":"https:\/\/www.commercialcafe.com\/blog\/?p=26605"},"modified":"2025-07-17T15:13:21","modified_gmt":"2025-07-17T12:13:21","slug":"best-office-workouts-expert-roundup","status":"publish","type":"post","link":"https:\/\/www.commercialcafe.com\/blog\/best-office-workouts-expert-roundup\/","title":{"rendered":"Best Office Workouts: Expert Roundup"},"content":{"rendered":"<div class=\"int-descr-last\" style=\"margin-bottom: 10px;\">\n<p>Sitting at your desk for eight hours a day, Monday through Friday, can be both tiring and unhealthy. In fact, for most people, being in front of the computer all day with minimal movement can lead to sore legs, swollen ankles and\/or back pain.<\/p>\n<p>To combat the sedentary nature of a desk job, you need to work toward implementing a healthier lifestyle overall, which will also boost your productivity. It all starts with regular exercise, but perhaps your office doesn\u2019t have an on-site gym or your work schedule is such that you\u2019re unable to visit one regularly. So, to give you an idea of what kind of exercises and stretches you can do at work, we asked several fitness experts to help us design the best office workout.<\/p>\n<p>Some of the best fitness trainers in the U.S. shared their tips to help office workers achieve a healthy lifestyle, even with that 9 to 5 work schedule. For this article, our experts included:<\/p>\n<ul>\n<li><span style=\"color: #444; font-size: 18px;\">Priscilla Rojas, aka Coach P<\/span> \u2013 Fitness Trainer &amp; CEO of Street Hiits<\/li>\n<li><span style=\"color: #444; font-size: 18px;\">Cynthia Davila Czarnecki<\/span> \u2013 CEO of <a style=\"color: #0085ce;\" href=\"https:\/\/www.instagram.com\/cynthiadavilaczarnecki\/?hl=en\" target=\"_blank\" rel=\"nofollow noopener\">Cynthia Czarnecki Fitness<\/a><\/li>\n<li><span style=\"color: #444; font-size: 18px;\">Vanessa Brown<\/span> \u2013 CEO of <a style=\"color: #0085ce;\" href=\"http:\/\/beonebyv.com\/\" target=\"_blank\" rel=\"nofollow noopener\">Be ONE by V<\/a><\/li>\n<li><span style=\"color: #444; font-size: 18px;\">Roya Siroospour<\/span> \u2013 CEO of <a style=\"color: #0085ce;\" href=\"https:\/\/www.royafit.com\/\" target=\"_blank\" rel=\"nofollow noopener\">RoyaFit<\/a><\/li>\n<li><span style=\"color: #444; font-size: 18px;\">Nicolette Amarillas<\/span> \u2013 Postural Specialist &amp; Strength Coach \u2013 <a style=\"color: #0085ce;\" href=\"https:\/\/nicoletteawellness.com\/\" target=\"_blank\" rel=\"nofollow noopener\">Nicolette A. Wellness<\/a><\/li>\n<li><span style=\"color: #444; font-size: 18px;\">Rob Piela<\/span> \u2013 Creator and Owner of <a style=\"color: #0085ce;\" href=\"https:\/\/gothamgymnyc.com\/\" target=\"_blank\" rel=\"nofollow noopener\">Gotham Gym<\/a><\/li>\n<\/ul>\n<\/div>\n<h3>First, we asked what motivated them to become fitness trainers. They all quoted their passion for exercise and the ability to help others achieve their goals.<\/h3>\n<ul>\n<li><strong>Coach P<\/strong>: \u201cI decided to become a fitness trainer because I was passionate about movement, and I wanted to expose other people to the ways that it could change their lives.\u201d<\/li>\n<li><strong>Cynthia<\/strong>: \u201cI moved into the training business after retiring from a 19-year professional dance career. It just seemed like the very thing to do to keep moving and working with the body.\u201d<\/li>\n<li><strong>Vanessa<\/strong>: \u201cI saw how much it improved my overall life that I wanted to help others feel what I feel. Being \u2018fit\u2019 always seemed like something out of reach for me until I finally found what worked and I actually got the results I wanted. It\u2019s not difficult when you have a plan.\u201d<\/li>\n<li><strong>Roya<\/strong>: \u201cI fell in love with fitness at the very young age of 13. I realized at that age what fitness did for my mood and wellbeing. It was my therapy and helped me manage stress levels, depression and self-esteem. I then wanted to share this with the world and help others feel better inside and out.\u201d<em>\u202f<\/em><\/li>\n<li><strong>Nicolette<\/strong>: \u201cI became a coach because of my own passion for movement. I played sports and danced all through high school. In college, I wanted to find a way to continue to move and be active and found that the gym was a place I felt comfortable and eager to learn!\u201d<\/li>\n<li><strong>Rob<\/strong>: \u201cI decided to become a fitness trainer because I enjoyed helping people reach all of their health- and fitness-related endeavors.\u201d<\/li>\n<\/ul>\n<h3>However, there\u2019s no cookie-cutter exercise plan that fits everyone, so we asked the trainers what they take into account when determining the perfect plan for a client:<\/h3>\n<ul>\n<li><strong>Coach P<\/strong>: \u201cBefore beginning a working relationship with any potential client, I always have a 30-minute, sit-down introduction session with them. I ask a series of questions to find out what their goals are, how serious and committed they are, and if working together would be a good fit. I accept new clients only when I believe it would be a mutually beneficial relationship.\u201d<\/li>\n<li><strong>Cynthia<\/strong>: \u201cYou have to really pay attention and take into account someone\u2019s daily life when constructing a plan for that person. Not one plan fits for all clients.\u201d<\/li>\n<li><strong>Vanessa<\/strong>: \u201cIt all depends on where their current activity level is, their lifestyle and muscular imbalances, along with any pain they may feel. I perform an assessment to see their movements, I ask a lot of questions about what they feel and about their nutrition. Then, I assess the most efficient way to help them reach their goals.\u201d<\/li>\n<li><strong>Roya<\/strong>: \u201cI listen and ask a lot of questions, then build a program that is customized for their exact needs.\u201d<\/li>\n<li><strong>Nicolette<\/strong>: \u201cAs a postural specialist, I start clients off with a comprehensive posture and movement assessment. I assess their posture and movement visually and also take many measurements to see where imbalances are that will influence the quality of their movement. From there, I create programming to not only get them to their fitness goals, but also get them moving more efficiently, with less pain and with more confidence.\u201d<\/li>\n<li><strong>Rob<\/strong>: \u201cI identify what the client\u2019s goal is through a series of basic questions and plan accordingly.\u201d<\/li>\n<\/ul>\n<h3>When it comes to gym equipment and items that you should have in your office, the experts had several tips:<\/h3>\n<ul>\n<li><strong>Coach P<\/strong>: \u201cTo be honest, your own body is your most important exercise tool. The human body is a multidimensional and multidirectional tool \u2013 it isn\u2019t until you understand the movement patterns of your own body that you would be able to master any other tool. Now, if you&#8217;re asking for a more advanced fitness-goer, then I\u2019d say resistance bands because they provide resistance to multidirectional patterns and are convenient to travel with.\u201d<\/li>\n<li><strong>Vanessa<\/strong>: \u201cDefinitely an SMR (Self-Myofascial Release) tool, such as a foam roller, trigger point ball or massage gun, resistance band (mini band), BOSU balls, physio balls or weighted balls.\u201d<\/li>\n<li><strong>Roya<\/strong>: \u201cResistance bands and handle elastic bands.\u201d<\/li>\n<li><strong>Nicolette<\/strong>: \u201cA foam roller, lumbar support for your chair, proper ergonomics and a desk that can be adjusted easily\/changed.\u201d<\/li>\n<li><strong>Rob<\/strong>: \u201cYour body can be a great and effective tool if used properly.\u201d<\/li>\n<\/ul>\n<h3>Here are the best exercises for office workers, by muscle groups:<\/h3>\n<h2 class=\"int-descr-last\"><span style=\"background: #15131D; color: #fff; display: inline-block; border-radius: 0; font-size: 1.35rem; padding: .2em .5em; position: relative;\">1<\/span> Legs<\/h2>\n<ul>\n<li>Squats, chair squats, and squat jumps<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-26684\" src=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/squats.jpg\" alt=\"Office workouts - squats\" width=\"768\" height=\"500\" srcset=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/squats.jpg 768w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/squats.jpg?resize=150,98 150w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/squats.jpg?resize=461,300 461w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-26682\" src=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/squat-jumps.jpg\" alt=\"Office workouts - squat jumps\" width=\"768\" height=\"500\" srcset=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/squat-jumps.jpg 768w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/squat-jumps.jpg?resize=150,98 150w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/squat-jumps.jpg?resize=461,300 461w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/p>\n<ul>\n<li>Alternating lunges and lunge jumps<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-26666\" src=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/lunges.jpg\" alt=\"Office workouts - lunges\" width=\"768\" height=\"500\" srcset=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/lunges.jpg 768w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/lunges.jpg?resize=150,98 150w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/lunges.jpg?resize=461,300 461w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/p>\n<ul>\n<li>Calf raises<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-26654\" src=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/calf-raises.jpg\" alt=\"Office workouts - calf raises\" width=\"768\" height=\"750\" srcset=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/calf-raises.jpg 768w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/calf-raises.jpg?resize=150,146 150w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/calf-raises.jpg?resize=307,300 307w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/p>\n<ul>\n<li>Glute bridges (with or without a resistance band)<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-26663\" src=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/glute-bridges.jpg\" alt=\"Office workouts - glute bridges\" width=\"768\" height=\"600\" srcset=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/glute-bridges.jpg 768w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/glute-bridges.jpg?resize=150,117 150w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/glute-bridges.jpg?resize=384,300 384w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/p>\n<ul>\n<li>Single-leg Bulgarian split squats (using your chair)<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-26653\" src=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/bulgarian-split-squat.jpg\" alt=\"Office workouts - Bulgarian split squats\" width=\"768\" height=\"500\" srcset=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/bulgarian-split-squat.jpg 768w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/bulgarian-split-squat.jpg?resize=150,98 150w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/bulgarian-split-squat.jpg?resize=461,300 461w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/p>\n<ul>\n<li>Single-leg step-ups (using your chair)<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-26686\" src=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/step-ups.jpg\" alt=\"Office workouts - step-ups\" width=\"768\" height=\"400\" srcset=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/step-ups.jpg 768w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/step-ups.jpg?resize=150,78 150w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/step-ups.jpg?resize=576,300 576w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/p>\n<ul>\n<li>Good-mornings (with a weight on your shoulders, lift and lower your torso, keeping your back straight)<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-26664\" src=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/good-mornings.jpg\" alt=\"Office workouts - good-mornings\" width=\"768\" height=\"350\" srcset=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/good-mornings.jpg 768w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/good-mornings.jpg?resize=150,68 150w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/good-mornings.jpg?resize=591,269 591w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/p>\n<h2 class=\"int-descr-last\"><span style=\"background: #15131D; color: #fff; display: inline-block; border-radius: 0; font-size: 1.35rem; padding: .2em .5em; position: relative;\">2<\/span> Arms and Back<\/h2>\n<ul>\n<li>Rowing (can be done with a band)<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-26678\" src=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/rowing.jpg\" alt=\"Office workouts - rowing\" width=\"768\" height=\"300\" srcset=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/rowing.jpg 768w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/rowing.jpg?resize=150,59 150w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/rowing.jpg?resize=591,231 591w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/p>\n<ul>\n<li>Push-ups (straight or incline)<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-26676\" src=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/push-ups.jpg\" alt=\"Office workouts - push-ups\" width=\"768\" height=\"500\" srcset=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/push-ups.jpg 768w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/push-ups.jpg?resize=150,98 150w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/push-ups.jpg?resize=461,300 461w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/p>\n<ul>\n<li>Chair tricep dips<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-26689\" src=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/tricep-dips.jpg\" alt=\"Office workouts - tricep dips\" width=\"768\" height=\"500\" srcset=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/tricep-dips.jpg 768w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/tricep-dips.jpg?resize=150,98 150w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/tricep-dips.jpg?resize=461,300 461w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/p>\n<ul>\n<li>Lateral pull-downs (with resistance band)<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-26665\" src=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/lateral-pull-down.jpg\" alt=\"Office workouts - lateral pull-downs\" width=\"768\" height=\"575\" srcset=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/lateral-pull-down.jpg 768w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/lateral-pull-down.jpg?resize=150,112 150w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/lateral-pull-down.jpg?resize=401,300 401w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/p>\n<ul>\n<li>Shoulder presses with dumbbells<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-26679\" src=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/shoulder-presses.jpg\" alt=\"Office workouts - shoulder presses\" width=\"768\" height=\"450\" srcset=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/shoulder-presses.jpg 768w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/shoulder-presses.jpg?resize=150,88 150w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/shoulder-presses.jpg?resize=512,300 512w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/p>\n<ul>\n<li>Curls with dumbbells or band<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-26659\" src=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/curls.jpg\" alt=\"Office workouts - curls\" width=\"768\" height=\"480\" srcset=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/curls.jpg 768w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/curls.jpg?resize=150,94 150w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/curls.jpg?resize=480,300 480w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/p>\n<ul>\n<li>Plank shoulder taps<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-26674\" src=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/plank-shoulder-taps.jpg\" alt=\"Office workouts - plank shoulder taps\" width=\"768\" height=\"731\" srcset=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/plank-shoulder-taps.jpg 768w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/plank-shoulder-taps.jpg?resize=150,143 150w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/plank-shoulder-taps.jpg?resize=315,300 315w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/p>\n<h2 class=\"int-descr-last\"><span style=\"background: #15131D; color: #fff; display: inline-block; border-radius: 0; font-size: 1.35rem; padding: .2em .5em; position: relative;\">3<\/span> Core<\/h2>\n<ul>\n<li>Lying leg raises<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-26668\" src=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/lying-leg-raises.jpg\" alt=\"Office workouts - lying leg raises\" width=\"768\" height=\"450\" srcset=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/lying-leg-raises.jpg 768w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/lying-leg-raises.jpg?resize=150,88 150w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/lying-leg-raises.jpg?resize=512,300 512w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/p>\n<ul>\n<li>Lying bicycle crunches<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-26667\" src=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/lying-bycicle-crunches.jpg\" alt=\"Office workouts - bicycle crunches\" width=\"768\" height=\"500\" srcset=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/lying-bycicle-crunches.jpg 768w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/lying-bycicle-crunches.jpg?resize=150,98 150w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/lying-bycicle-crunches.jpg?resize=461,300 461w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/p>\n<ul>\n<li>BOSU ball exercises<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-26651\" src=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/BOSU-ball-exercises.jpg\" alt=\"Office workouts - BOSU ball\" width=\"768\" height=\"320\" srcset=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/BOSU-ball-exercises.jpg 768w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/BOSU-ball-exercises.jpg?resize=150,63 150w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/BOSU-ball-exercises.jpg?resize=591,246 591w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/p>\n<ul>\n<li>Plank variations<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-26675\" src=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/plank-variations.jpg\" alt=\"Office workouts - planks\" width=\"768\" height=\"730\" srcset=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/plank-variations.jpg 768w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/plank-variations.jpg?resize=150,143 150w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/plank-variations.jpg?resize=316,300 316w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/p>\n<ul>\n<li>Sit-ups<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-26680\" src=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/sit-ups.jpg\" alt=\"Office workouts - sit-ups\" width=\"768\" height=\"500\" srcset=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/sit-ups.jpg 768w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/sit-ups.jpg?resize=150,98 150w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/sit-ups.jpg?resize=461,300 461w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/p>\n<ul>\n<li>Crunches<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-26658\" src=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/crunches.jpg\" alt=\"Office workouts - crunches\" width=\"768\" height=\"500\" srcset=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/crunches.jpg 768w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/crunches.jpg?resize=150,98 150w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/crunches.jpg?resize=461,300 461w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/p>\n<ul>\n<li>Side plank using a chair<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-26656\" src=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/chair-side-plank.jpg\" alt=\"Office workouts - chair side plank\" width=\"768\" height=\"400\" srcset=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/chair-side-plank.jpg 768w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/chair-side-plank.jpg?resize=150,78 150w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/chair-side-plank.jpg?resize=576,300 576w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/p>\n<h2 class=\"int-descr-last\"><span style=\"background: #15131D; color: #fff; display: inline-block; border-radius: 0; font-size: 1.35rem; padding: .2em .5em; position: relative;\">4<\/span> Total body<\/h2>\n<ul>\n<li>Squat pulses (hold a squat position while pulsing your hips up and down)<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-26683\" src=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/squat-pulses.jpg\" alt=\"Office workouts - squat pulses\" width=\"768\" height=\"500\" srcset=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/squat-pulses.jpg 768w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/squat-pulses.jpg?resize=150,98 150w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/squat-pulses.jpg?resize=461,300 461w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/p>\n<ul>\n<li>Step up onto a chair and step down<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-26685\" src=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/step-ups-and-downs.jpg\" alt=\"Office workouts - step-ups and downs\" width=\"768\" height=\"300\" srcset=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/step-ups-and-downs.jpg 768w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/step-ups-and-downs.jpg?resize=150,59 150w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/step-ups-and-downs.jpg?resize=591,231 591w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/p>\n<ul>\n<li>Floor mountain climbers<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-26670\" src=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/mountain-climbers.jpg\" alt=\"Office workouts - mountain climbers\" width=\"768\" height=\"710\" srcset=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/mountain-climbers.jpg 768w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/mountain-climbers.jpg?resize=150,139 150w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/mountain-climbers.jpg?resize=325,300 325w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/p>\n<ul>\n<li>While planking, touch your elbow with your knee, alternating sides<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-26673\" src=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/plank-elbow-touches.jpg\" alt=\"Office workouts - plank elbow touches\" width=\"768\" height=\"500\" srcset=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/plank-elbow-touches.jpg 768w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/plank-elbow-touches.jpg?resize=150,98 150w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/plank-elbow-touches.jpg?resize=461,300 461w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/p>\n<ul>\n<li>Wall sit<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-26691\" src=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/wall-sit.jpg\" alt=\"Office workouts - wall sit\" width=\"768\" height=\"800\" srcset=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/wall-sit.jpg 768w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/wall-sit.jpg?resize=144,150 144w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/wall-sit.jpg?resize=288,300 288w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/p>\n<ul>\n<li>Squat jump into a plank<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-26681\" src=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/squat-jump-into-plank.jpg\" alt=\"Office workouts - squat jump into plank\" width=\"803\" height=\"450\" srcset=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/squat-jump-into-plank.jpg 803w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/squat-jump-into-plank.jpg?resize=150,84 150w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/squat-jump-into-plank.jpg?resize=535,300 535w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/squat-jump-into-plank.jpg?resize=768,430 768w\" sizes=\"auto, (max-width: 803px) 100vw, 803px\" \/><\/p>\n<ul>\n<li>Torso rotations<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-26688\" src=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/torso-rotations.jpg\" alt=\"Office workouts - torso rotations\" width=\"768\" height=\"300\" srcset=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/torso-rotations.jpg 768w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/torso-rotations.jpg?resize=150,59 150w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/torso-rotations.jpg?resize=591,231 591w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/p>\n<h3>Now that we know all of the exercises for different muscle groups, which group of muscles should office workers focus on, in particular?<\/h3>\n<ul>\n<li><strong>Vanessa<\/strong>: \u201cFor office workers, mostly the posterior chain: back, legs, glutes, and core.\u201d<\/li>\n<li><strong>Roya<\/strong>: \u201cOffice workers should focus on opening the chest and releasing tight muscles in the front of their body while engaging the back to pull the shoulders back and down away from the ears. Also, release tight hips and activate legs and glutes.\u201d<\/li>\n<li><strong>Nicolette<\/strong>: \u201cAs a postural specialist, I find the back and spine are of the utmost importance; your limbs are an extension of your back and are highly influenced by the health of your back. Ensuring your back stays safe through movement and stretches can then improve the safety of your arms and legs.\u201d<\/li>\n<li><strong>Rob<\/strong>: \u201cAll muscle groups are equally important.\u201d<\/li>\n<\/ul>\n<p><strong>After so many hours of sitting at your computer, your tightened muscles could definitely use some stretching. Below, check out the best stretches after a long day at the office.<\/strong><\/p>\n<ul>\n<li>Pigeon stretches for the glutes<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-26672\" src=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/pigeon-stretches.jpg\" alt=\"Office workouts - pigeon stretches\" width=\"768\" height=\"350\" srcset=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/pigeon-stretches.jpg 768w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/pigeon-stretches.jpg?resize=150,68 150w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/pigeon-stretches.jpg?resize=591,269 591w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/p>\n<ul>\n<li>Toe touch stretches<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-26687\" src=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/toe-touch-stretch.jpg\" alt=\"Office workouts - toe-touch stretches\" width=\"815\" height=\"350\" srcset=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/toe-touch-stretch.jpg 815w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/toe-touch-stretch.jpg?resize=150,64 150w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/toe-touch-stretch.jpg?resize=591,254 591w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/toe-touch-stretch.jpg?resize=768,330 768w\" sizes=\"auto, (max-width: 815px) 100vw, 815px\" \/><\/p>\n<ul>\n<li>Cat-cow stretches<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-26655\" src=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/cat-cow-stretch.jpg\" alt=\"Office workouts - cat-cow stretches\" width=\"768\" height=\"500\" srcset=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/cat-cow-stretch.jpg 768w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/cat-cow-stretch.jpg?resize=150,98 150w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/cat-cow-stretch.jpg?resize=461,300 461w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/p>\n<ul>\n<li>Downward dog<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-26660\" src=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/downward-dog.jpg\" alt=\"Office workouts - downward dog\" width=\"806\" height=\"484\" srcset=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/downward-dog.jpg 806w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/downward-dog.jpg?resize=150,90 150w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/downward-dog.jpg?resize=500,300 500w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/downward-dog.jpg?resize=768,461 768w\" sizes=\"auto, (max-width: 806px) 100vw, 806px\" \/><\/p>\n<ul>\n<li>Crescent\/twisted lunges<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-26657\" src=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/crescent-twisted-lunge.jpg\" alt=\"Office workouts - crescent twisted lunges\" width=\"768\" height=\"1000\" srcset=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/crescent-twisted-lunge.jpg 768w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/crescent-twisted-lunge.jpg?resize=115,150 115w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/crescent-twisted-lunge.jpg?resize=230,300 230w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/p>\n<ul>\n<li>Malasana squat<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-26669\" src=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/malasana-squat.jpg\" alt=\"Office workouts - malasana squat\" width=\"768\" height=\"680\" srcset=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/malasana-squat.jpg 768w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/malasana-squat.jpg?resize=150,133 150w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/malasana-squat.jpg?resize=339,300 339w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/p>\n<ul>\n<li>Forward fold (sitting or standing)<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-26661\" src=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/forward-fold-sitting.jpg\" alt=\"Office workouts - forward fold sitting\" width=\"768\" height=\"350\" srcset=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/forward-fold-sitting.jpg 768w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/forward-fold-sitting.jpg?resize=150,68 150w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/forward-fold-sitting.jpg?resize=591,269 591w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-26662\" src=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/forward-fold-standing.jpg\" alt=\"Office workouts - forward fold standing\" width=\"768\" height=\"760\" srcset=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/forward-fold-standing.jpg 768w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/forward-fold-standing.jpg?resize=150,148 150w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/forward-fold-standing.jpg?resize=303,300 303w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/p>\n<ul>\n<li>Quad stretches<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-26677\" src=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/quad-stretches.jpg\" alt=\"Office workouts - quad stretches\" width=\"768\" height=\"500\" srcset=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/quad-stretches.jpg 768w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/quad-stretches.jpg?resize=150,98 150w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/quad-stretches.jpg?resize=461,300 461w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/p>\n<ul>\n<li>Bridge pose<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-26652\" src=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/bridge-pose.jpg\" alt=\"Office workouts - bridge pose\" width=\"768\" height=\"300\" srcset=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/bridge-pose.jpg 768w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/bridge-pose.jpg?resize=150,59 150w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/bridge-pose.jpg?resize=591,231 591w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/p>\n<ul>\n<li>Balasana pose (child\u2019s pose)<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-26650\" src=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/balasana-pose.jpg\" alt=\"Office workouts - balasana pose\" width=\"768\" height=\"300\" srcset=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/balasana-pose.jpg 768w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/balasana-pose.jpg?resize=150,59 150w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/balasana-pose.jpg?resize=591,231 591w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/p>\n<ul>\n<li>Pectoral muscle stretch (using a wall)<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-26671\" src=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/pectoral-stretch.jpg\" alt=\"Office workouts - pectoral stretch\" width=\"768\" height=\"700\" srcset=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/pectoral-stretch.jpg 768w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/pectoral-stretch.jpg?resize=150,137 150w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/pectoral-stretch.jpg?resize=329,300 329w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/p>\n<p><strong>Similarly, if your desk job has taken a toll on your posture, there are also exercises and posture techniques you can try to remedy it. For example:<\/strong><\/p>\n<ul>\n<li>Place a pillow on your lower back to prevent hunching over<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-26649\" src=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/back-pillow.jpg\" alt=\"Office workouts - back pillow\" width=\"768\" height=\"700\" srcset=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/back-pillow.jpg 768w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/back-pillow.jpg?resize=150,137 150w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/back-pillow.jpg?resize=329,300 329w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/p>\n<ul>\n<li>Chest stretches against the wall<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-26690\" src=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/wall-chest-stretches.jpg\" alt=\"Office workouts - wall chest stretches\" width=\"768\" height=\"350\" srcset=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/wall-chest-stretches.jpg 768w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/wall-chest-stretches.jpg?resize=150,68 150w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/wall-chest-stretches.jpg?resize=591,269 591w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/p>\n<ul>\n<li>Abdomen stretches<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-26648\" src=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/abdomen-stretches.jpg\" alt=\"Office workouts - abdomen stretches\" width=\"768\" height=\"480\" srcset=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/abdomen-stretches.jpg 768w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/abdomen-stretches.jpg?resize=150,94 150w, https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/abdomen-stretches.jpg?resize=480,300 480w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/p>\n<p><strong>Specifically in regards to breathing exercises: <\/strong><\/p>\n<p>\u201cBreathing is very important for posture and is easy to practice while working at a desk,\u201d Nicollete said. \u201cProper breathing helps the deep core muscles to fire and support, which contributes to a stronger and more upright posture because the spine is being supported. Think of the breath as being three parts. The first two parts [are] the belly breath. Inhale through the nose and fill the belly with air like you\u2019re filling up a balloon. Then, with the last third of the breath, slightly fill the chest with air, hold for just a moment and then exhale through the mouth. When you exhale, draw the navel toward the spine. This automatically activates the TVA, Transverse Abdominus, the \u2018corset of the spine.\u2019\u201d<\/p>\n<p><strong>Now that you have some exercises to help your posture, there\u2019s another element to a healthy body while working an office job \u2013 sleep. Here\u2019s what the experts had to say about the importance of <a href=\"https:\/\/www.commercialcafe.com\/blog\/20-companies-where-its-ok-to-nap\/\">sleep<\/a>:<\/strong><\/p>\n<ul>\n<li><strong>Cynthia<\/strong>: \u201cSleep affects everything. It is vital and can totally play a role in your daily posture. If you feel exhausted, your body is going to show it mentally and physically over time. So, try to get in the habit of getting those eight to nine hours of good rest. Unplug from electronics by 8 p.m., I tell my people. Shut down your computer.\u201d<\/li>\n<li><strong>Vanessa<\/strong>: \u201cSleep helps with everything. It will improve your mental focus. Sleeping is when your body recovers and regenerates. Also, when you\u2019re in deep sleep, you burn the most calories.\u201d<\/li>\n<li><strong>Roya<\/strong>: \u201cHow you sleep can help. Make sure your spine is in proper alignment.\u201d<\/li>\n<li><strong>Nicolette<\/strong>: \u201cSleep is a huge factor in everybody\u2019s health. The more sleep we get, the more efficient our bodies will work. Sleep influences how we interact with the world, how we feel and, in turn, can affect how we move. Your sleep positions also influence your posture. For example, those who tend to sleep on their stomach can oftentimes develop forward-rounded shoulders, a less-efficient posture that can contribute to pain and discomfort.\u201d<\/li>\n<li><strong>Rob<\/strong>: \u201cWithout a doubt!\u201d<\/li>\n<\/ul>\n<p><strong>Our fitness experts also had advice on how much time an office worker should ideally spend working out. <\/strong><\/p>\n<ul>\n<li><strong>Coach P<\/strong>: \u201cAt least 10,000 steps throughout the day and 45 to 60 minutes of exercise, even if it has to be split up in two sessions throughout the day.\u201d<\/li>\n<li><strong>Vanessa<\/strong>: \u201cBecause you sit for so many hours, your body shuts down very important muscles, like your core, glutes and upper back. This causes other muscles to do the job of these muscles and ultimately causes low-back pain, knee pain, and neck pain. Certain muscles are being overworked and compensating for others. So, I recommend working out at least three days per week. Focus on posterior chain muscles like back, glutes [and] hamstrings to balance the overworked muscles and tight hips.\u201d<\/li>\n<li><strong>Roya<\/strong>: \u201c30 to 45 minutes every day.\u201d<\/li>\n<li><strong>Nicolette<\/strong>: \u201c20 minutes of movement daily is a great start! Even just going for a walk is an incredible way to get exercise in.\u201d<\/li>\n<li><strong>Rob<\/strong>: \u201c30 minutes can work wonders if done with the right intention and intensity.\u201d<\/li>\n<\/ul>\n<p><strong>Staying motivated might be difficult at first, but as you build a routine around a workout schedule and see the effects, you\u2019ll be more motivated to stick with it. Remember, your workouts don\u2019t just make you physically healthier; they also improve your mental state, increasing office productivity. Here\u2019s what our experts had to say about staying motivated and productive:<\/strong><\/p>\n<ul>\n<li><strong>Roya<\/strong>: \u201cExercise creates blood flow to the brain, releases endorphins to increase enthusiasm and relieves stress.\u201d<\/li>\n<li><strong>Nicolette<\/strong>: \u201cI find that any way to constantly change your position and your environment helps stimulate productivity. Whether it\u2019s simply getting up to get water, going on a quick walk outside or doing a few squats. Moving and allowing the blood to flow through the body will help the body feel better and, in turn, help the brain!\u201d<\/li>\n<\/ul>\n<p><strong>If your office building comes with a gym, take advantage of it and practice some of the exercises listed above. Plus, integrating a gym into the office building is sure to increase a company\u2019s productivity and employee retention rate. You can also rent fitness equipment <a href=\"https:\/\/rentfitnessequipment.com\/corporate-fitness-rentals\/\">here<\/a>.<\/strong><\/p>\n<ul>\n<li><strong>Vanessa<\/strong>: \u201cI think if employees had a gym in their office, it would motivate them to work out more, especially if they have a plan to follow.\u201d<\/li>\n<li><strong>Roya<\/strong>: \u201cI believe a gym is helpful, but you can do exercise without it and with minimal equipment, like bands and small weights. I find that it\u2019s most helpful if the company provides fitness classes for its employees. My company RoyaFit does this quite often and it\u2019s very successful.\u201d<\/li>\n<li><strong>Nicolette<\/strong>: \u201cI believe any way to make movement and exercise more accessible is always helpful. Gyms are oftentimes very intimidating for those who are not familiar. Having access to a space for working out removes one hurdle.\u201d<\/li>\n<\/ul>\n<h3>Finally, the trainers wrapped up with their final thoughts and additional insights:<\/h3>\n<ul>\n<li><strong>Vanessa<\/strong>: \u201cBeing healthy and fit is more than just what you look like. Having a regular resistance training program along with yoga\/ mobility stretching will help your overall body function better. The food you eat will dictate your thoughts, your emotions, [and] therefore your decisions, actions and life. The body works like a machine: feed it right for your chemical makeup, work it out right, [and] rest enough and your entire life will change. If you want change, YOU need to change.\u201d<\/li>\n<li><strong>Roya<\/strong>: \u201cCheck us out at Royafit.square.site for our online programs and RoyaFit.com for more info about everything we do!\u201d<\/li>\n<li><strong>Nicolette<\/strong>: \u201cYour seated posture is so important. In addition to constantly adjusting and getting up to reset the body, an understanding for what you might want to feel while seated is important. Let\u2019s start with the feet and move up:\n<ul>\n<li>Keep the feet planted, so make sure your seat is low enough you can reach the floor.<\/li>\n<li>From here, move to the hips. Think about tilting the pelvis so your butt reaches to the back of your seat. This will stretch your hamstrings, the back of your thighs. Try to feel this stretch.<\/li>\n<li>From here, think about a small arch in the low back, this is where a lumbar support pad can be helpful.<\/li>\n<li>Next, practice the breath and core engagement.<\/li>\n<li>Lift the collar bones up toward the ceiling slightly.<\/li>\n<li>Slide the shoulder blades down toward your back pockets and give your shoulder blades a little squeeze.<\/li>\n<li>Slightly tuck in your chin to bring your head back and over your shoulders.<\/li>\n<\/ul>\n<p>Use this checklist to reconnect with your posture. If necessary, try setting an alarm every 20 minutes to remind yourself to maintain good posture!\u201d<\/li>\n<\/ul>\n<ul>\n<li><strong>Rob<\/strong>: \u201cStay consistent!\u201d<\/li>\n<\/ul>\n<p><strong>Now that you have a list of exercises, stretches, posture checks and advice from some of the best trainers in the industry, all you have to do is try them out and keep track of your results!<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sitting at your desk for eight hours a day, Monday through Friday, can be both tiring and unhealthy. In fact, for most people, being in front of the computer all day with minimal movement can lead to sore legs, swollen ankles and\/or back pain. To combat the sedentary nature of a desk job, you need&hellip;<\/p>\n","protected":false},"author":214,"featured_media":26694,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"_wpas_customize_per_network":false},"categories":[4014,39,1335,2547],"tags":[],"class_list":["post-26605","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-office","category-qa","category-resources","wpautop"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.0 (Yoast SEO v28.0) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Best Office Workouts: Expert Roundup - CommercialCafe<\/title>\n<meta name=\"description\" content=\"Your desk job might be taking a toll on your posture and health. We spoke to leading fitness experts to hear about the best office workouts and health tips.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.commercialcafe.com\/blog\/best-office-workouts-expert-roundup\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Best Office Workouts: Expert Roundup\" \/>\n<meta property=\"og:description\" content=\"Your desk job might be taking a toll on your posture and health. We spoke to leading fitness experts to hear about the best office workouts and health tips.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.commercialcafe.com\/blog\/best-office-workouts-expert-roundup\/\" \/>\n<meta property=\"og:site_name\" content=\"CommercialCafe\" \/>\n<meta property=\"article:published_time\" content=\"2020-03-02T11:12:02+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-17T12:13:21+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/best-office-workouts-featured-image.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1280\" \/>\n\t<meta property=\"og:image:height\" content=\"500\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Lorena Tivadar\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:title\" content=\"Best Office Workouts: Expert Roundup\" \/>\n<meta name=\"twitter:description\" content=\"Your desk job might be taking a toll on your posture and health. We spoke to leading fitness experts to hear about the best office workouts and health tips.\" \/>\n<meta name=\"twitter:image\" content=\"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/best-office-workouts-featured-image.jpg\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Lorena Tivadar\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"20 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.commercialcafe.com\\\/blog\\\/best-office-workouts-expert-roundup\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.commercialcafe.com\\\/blog\\\/best-office-workouts-expert-roundup\\\/\"},\"author\":{\"name\":\"Lorena Tivadar\",\"@id\":\"https:\\\/\\\/www.commercialcafe.com\\\/blog\\\/#\\\/schema\\\/person\\\/4b68aad6a9eabaf8e5e74716b4c138fd\"},\"headline\":\"Best Office Workouts: Expert Roundup\",\"datePublished\":\"2020-03-02T11:12:02+00:00\",\"dateModified\":\"2025-07-17T12:13:21+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.commercialcafe.com\\\/blog\\\/best-office-workouts-expert-roundup\\\/\"},\"wordCount\":2511,\"image\":{\"@id\":\"https:\\\/\\\/www.commercialcafe.com\\\/blog\\\/best-office-workouts-expert-roundup\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.commercialcafe.com\\\/blog\\\/wp-content\\\/uploads\\\/sites\\\/10\\\/best-office-workouts-featured-image.jpg\",\"articleSection\":[\"Featured\",\"Office\",\"Q&amp;A\",\"Resources\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.commercialcafe.com\\\/blog\\\/best-office-workouts-expert-roundup\\\/\",\"url\":\"https:\\\/\\\/www.commercialcafe.com\\\/blog\\\/best-office-workouts-expert-roundup\\\/\",\"name\":\"Best Office Workouts: Expert Roundup - CommercialCafe\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.commercialcafe.com\\\/blog\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.commercialcafe.com\\\/blog\\\/best-office-workouts-expert-roundup\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.commercialcafe.com\\\/blog\\\/best-office-workouts-expert-roundup\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.commercialcafe.com\\\/blog\\\/wp-content\\\/uploads\\\/sites\\\/10\\\/best-office-workouts-featured-image.jpg\",\"datePublished\":\"2020-03-02T11:12:02+00:00\",\"dateModified\":\"2025-07-17T12:13:21+00:00\",\"author\":{\"@id\":\"https:\\\/\\\/www.commercialcafe.com\\\/blog\\\/#\\\/schema\\\/person\\\/4b68aad6a9eabaf8e5e74716b4c138fd\"},\"description\":\"Your desk job might be taking a toll on your posture and health. We spoke to leading fitness experts to hear about the best office workouts and health tips.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/www.commercialcafe.com\\\/blog\\\/best-office-workouts-expert-roundup\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/www.commercialcafe.com\\\/blog\\\/best-office-workouts-expert-roundup\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/www.commercialcafe.com\\\/blog\\\/best-office-workouts-expert-roundup\\\/#primaryimage\",\"url\":\"https:\\\/\\\/www.commercialcafe.com\\\/blog\\\/wp-content\\\/uploads\\\/sites\\\/10\\\/best-office-workouts-featured-image.jpg\",\"contentUrl\":\"https:\\\/\\\/www.commercialcafe.com\\\/blog\\\/wp-content\\\/uploads\\\/sites\\\/10\\\/best-office-workouts-featured-image.jpg\",\"width\":1280,\"height\":500,\"caption\":\"Office worker with yoga mat - best office workouts featured image\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/www.commercialcafe.com\\\/blog\\\/best-office-workouts-expert-roundup\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/www.commercialcafe.com\\\/blog\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Best Office Workouts: Expert Roundup\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/www.commercialcafe.com\\\/blog\\\/#website\",\"url\":\"https:\\\/\\\/www.commercialcafe.com\\\/blog\\\/\",\"name\":\"CommercialCafe\",\"description\":\"Your Commercial Real Estate Blog\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/www.commercialcafe.com\\\/blog\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/www.commercialcafe.com\\\/blog\\\/#\\\/schema\\\/person\\\/4b68aad6a9eabaf8e5e74716b4c138fd\",\"name\":\"Lorena Tivadar\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/7f6dc9409116130d1db0ef2082117010e10d97f57bc819dadc99d1ef4ef6d2ce?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/7f6dc9409116130d1db0ef2082117010e10d97f57bc819dadc99d1ef4ef6d2ce?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/7f6dc9409116130d1db0ef2082117010e10d97f57bc819dadc99d1ef4ef6d2ce?s=96&d=mm&r=g\",\"caption\":\"Lorena Tivadar\"},\"description\":\"Lorena is a marketing communications specialist and writer at CommercialCafe. She discusses topics such as commercial real estate, office design &amp; architecture, mental health, career development, marketing, and more with various industry experts\\\/ professors through interviews and expert roundups. You can reach out to her at Lorena.Tivadar@Yardi.Com.\",\"sameAs\":[\"lorena.tivadar@yardi.com\"],\"url\":\"https:\\\/\\\/www.commercialcafe.com\\\/blog\\\/author\\\/lorena-blaga\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Best Office Workouts: Expert Roundup - CommercialCafe","description":"Your desk job might be taking a toll on your posture and health. We spoke to leading fitness experts to hear about the best office workouts and health tips.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.commercialcafe.com\/blog\/best-office-workouts-expert-roundup\/","og_locale":"en_US","og_type":"article","og_title":"Best Office Workouts: Expert Roundup","og_description":"Your desk job might be taking a toll on your posture and health. We spoke to leading fitness experts to hear about the best office workouts and health tips.","og_url":"https:\/\/www.commercialcafe.com\/blog\/best-office-workouts-expert-roundup\/","og_site_name":"CommercialCafe","article_published_time":"2020-03-02T11:12:02+00:00","article_modified_time":"2025-07-17T12:13:21+00:00","og_image":[{"width":1280,"height":500,"url":"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/best-office-workouts-featured-image.jpg","type":"image\/jpeg"}],"author":"Lorena Tivadar","twitter_card":"summary_large_image","twitter_title":"Best Office Workouts: Expert Roundup","twitter_description":"Your desk job might be taking a toll on your posture and health. We spoke to leading fitness experts to hear about the best office workouts and health tips.","twitter_image":"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/best-office-workouts-featured-image.jpg","twitter_misc":{"Written by":"Lorena Tivadar","Est. reading time":"20 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.commercialcafe.com\/blog\/best-office-workouts-expert-roundup\/#article","isPartOf":{"@id":"https:\/\/www.commercialcafe.com\/blog\/best-office-workouts-expert-roundup\/"},"author":{"name":"Lorena Tivadar","@id":"https:\/\/www.commercialcafe.com\/blog\/#\/schema\/person\/4b68aad6a9eabaf8e5e74716b4c138fd"},"headline":"Best Office Workouts: Expert Roundup","datePublished":"2020-03-02T11:12:02+00:00","dateModified":"2025-07-17T12:13:21+00:00","mainEntityOfPage":{"@id":"https:\/\/www.commercialcafe.com\/blog\/best-office-workouts-expert-roundup\/"},"wordCount":2511,"image":{"@id":"https:\/\/www.commercialcafe.com\/blog\/best-office-workouts-expert-roundup\/#primaryimage"},"thumbnailUrl":"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/best-office-workouts-featured-image.jpg","articleSection":["Featured","Office","Q&amp;A","Resources"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/www.commercialcafe.com\/blog\/best-office-workouts-expert-roundup\/","url":"https:\/\/www.commercialcafe.com\/blog\/best-office-workouts-expert-roundup\/","name":"Best Office Workouts: Expert Roundup - CommercialCafe","isPartOf":{"@id":"https:\/\/www.commercialcafe.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.commercialcafe.com\/blog\/best-office-workouts-expert-roundup\/#primaryimage"},"image":{"@id":"https:\/\/www.commercialcafe.com\/blog\/best-office-workouts-expert-roundup\/#primaryimage"},"thumbnailUrl":"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/best-office-workouts-featured-image.jpg","datePublished":"2020-03-02T11:12:02+00:00","dateModified":"2025-07-17T12:13:21+00:00","author":{"@id":"https:\/\/www.commercialcafe.com\/blog\/#\/schema\/person\/4b68aad6a9eabaf8e5e74716b4c138fd"},"description":"Your desk job might be taking a toll on your posture and health. We spoke to leading fitness experts to hear about the best office workouts and health tips.","breadcrumb":{"@id":"https:\/\/www.commercialcafe.com\/blog\/best-office-workouts-expert-roundup\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.commercialcafe.com\/blog\/best-office-workouts-expert-roundup\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.commercialcafe.com\/blog\/best-office-workouts-expert-roundup\/#primaryimage","url":"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/best-office-workouts-featured-image.jpg","contentUrl":"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/best-office-workouts-featured-image.jpg","width":1280,"height":500,"caption":"Office worker with yoga mat - best office workouts featured image"},{"@type":"BreadcrumbList","@id":"https:\/\/www.commercialcafe.com\/blog\/best-office-workouts-expert-roundup\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.commercialcafe.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Best Office Workouts: Expert Roundup"}]},{"@type":"WebSite","@id":"https:\/\/www.commercialcafe.com\/blog\/#website","url":"https:\/\/www.commercialcafe.com\/blog\/","name":"CommercialCafe","description":"Your Commercial Real Estate Blog","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.commercialcafe.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/www.commercialcafe.com\/blog\/#\/schema\/person\/4b68aad6a9eabaf8e5e74716b4c138fd","name":"Lorena Tivadar","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/7f6dc9409116130d1db0ef2082117010e10d97f57bc819dadc99d1ef4ef6d2ce?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/7f6dc9409116130d1db0ef2082117010e10d97f57bc819dadc99d1ef4ef6d2ce?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/7f6dc9409116130d1db0ef2082117010e10d97f57bc819dadc99d1ef4ef6d2ce?s=96&d=mm&r=g","caption":"Lorena Tivadar"},"description":"Lorena is a marketing communications specialist and writer at CommercialCafe. She discusses topics such as commercial real estate, office design &amp; architecture, mental health, career development, marketing, and more with various industry experts\/ professors through interviews and expert roundups. You can reach out to her at Lorena.Tivadar@Yardi.Com.","sameAs":["lorena.tivadar@yardi.com"],"url":"https:\/\/www.commercialcafe.com\/blog\/author\/lorena-blaga\/"}]}},"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/www.commercialcafe.com\/blog\/wp-content\/uploads\/sites\/10\/best-office-workouts-featured-image.jpg","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/www.commercialcafe.com\/blog\/wp-json\/wp\/v2\/posts\/26605","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.commercialcafe.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.commercialcafe.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.commercialcafe.com\/blog\/wp-json\/wp\/v2\/users\/214"}],"replies":[{"embeddable":true,"href":"https:\/\/www.commercialcafe.com\/blog\/wp-json\/wp\/v2\/comments?post=26605"}],"version-history":[{"count":10,"href":"https:\/\/www.commercialcafe.com\/blog\/wp-json\/wp\/v2\/posts\/26605\/revisions"}],"predecessor-version":[{"id":44186,"href":"https:\/\/www.commercialcafe.com\/blog\/wp-json\/wp\/v2\/posts\/26605\/revisions\/44186"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.commercialcafe.com\/blog\/wp-json\/wp\/v2\/media\/26694"}],"wp:attachment":[{"href":"https:\/\/www.commercialcafe.com\/blog\/wp-json\/wp\/v2\/media?parent=26605"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.commercialcafe.com\/blog\/wp-json\/wp\/v2\/categories?post=26605"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.commercialcafe.com\/blog\/wp-json\/wp\/v2\/tags?post=26605"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}