The last thing most of us want to do when finished with the work day is go to the gym. Now you don’t have to make that trek with these 50 tips for staying fit all within the confines of your workspace.

General Techniques for Office Fitness

Visit these sites first for why you should workout at your desk, simple exercises, and useful information such as utilizing your lunch break.

1. 25 Ways to Exercise When You Barely Have a Minute: Joan Price is the author of “The Anytime, Anywhere Exercise Book.” She offers these simple 25 exercises that can all be performed in a short amount of time.

2. Exercise at Your Desk: Jean Lawrence of the WebMD Weight Loss Clinic has a workout to help fit fitness into your schedule. Warning about the risks of remaining still such as back pain and reduced energy, she gives tips on how to avoid them. They include 60 second aerobics, strength building exercises, and more.

3. The Office Diet: This site is full of ideas for healthy living for busy people. You can get tips for exercises, weight loss, and more. Be sure to check out the 17-ingredients-6-sandwiches-10-days-of-fantastic-healthy-lunches entry.

4. Top 10 Everyday Must-do Stretches: Dr. David Musnick and Mark Pierce recommend daily stretching. Learn the benefits of this simple workout, along with ten easy and essential stretches that can be done in your office.

5. Stay Fit While You Sit: Research has shown that people who work desk jobs are likely to lose muscle tone, experience back pain, gain weight, and suffer from increased stress. This article has tips on how to stay fit throughout the day. Also of note is the recommendations for how to avoid back, neck, and shoulder pain.

6. Desk Duty: From Business Net comes these tips to help you stay fit during the workday. Learn how to stock up exercise tools, dress, and find alternatives to the water cooler. There are also tips for how to utilize your lunch hour.

7. Issues at Work: This article equates a desk job with shortening one’s lifespan with alcohol or cigarettes. Get the ill effects of remaining stationary for eight hours. It also has tips for maintaining your back, neck, and hips throughout the day.

8. Tricks for Staying Fit at Work: With less and less time, office workers are having trouble keeping to a workout routine. This article recommends altering your work environment by utilizing company resources. You can also stay fit by altering your commute, packing a lunch, and turning your workspace into a gym.

9. How to Turn Your Desk Into a Fitness Center: Can’t find time for the gym? Then read this article for how to utilize your desk area during down times. It is full of tips for working out legs, upper body, and back.

10. 6 Ways to Stay Fit From Your Seat: Whether on the bus, train, or sitting at your desk, this article will show you how to make creative use of your chair time. Learn the techniques and benefits of simple exercises for legs, pelvis, feet, and upper body.

11. How to Work Out at Your Desk: From MSNBC comes this simple guide to a desk workout. These exercises are recommended to ease muscle tension and promote healthy blood flow. They include finger pulls, tendon glides, and stretches for forearms, neck, and chest.

12. How to do Yoga in the Workplace: Those looking for an alternative workout or to simply reduce stress should read this article. It is a guide to yoga techniques that can be done from your workspace. It also contains links that show how to do specific yoga poses.

13. How to Exercise While Sitting at Your Computer: If you have to be at a desk all day long, doing some simple things can improve your posture and health. This article contains 16 different steps and techniques for staying fit. There is also a video on deskercizing.

14. UC Living Well: This article gives tips on stretching and taking a break every couple of hours to exercise. These techniques ease tension, increase flexibility and get your circulation going. Get exercises for neck, arms, buttocks, legs, and more.

15. Deskercises: This site is full of exercises you can do at your desk. Get exercises from your neck to your feet. There are also tips for breathing and relaxing.

16. Deskercise: From Women Fitness.net comes this article targeted for ladies. Learn basic techniques for desk personnel, or even listen to the podcast. There are also links for facial exercises, neck exercises, and tips for flexibility.

17. Ten Healthy Packed Lunches: Don’t have time to go out and get a healthy lunch? Then visit this site for some quick and healthy recipes. These ten lunches can be made at home and brought in with a minimum of fuss.

18. 7 Tips for a Healthy Lunch at Work: This article is ideal for those who often or always take lunch at their desk. Learn simple and healthy ways to prepare this meal. Along with food recommendations, you can get exercises, tips for cleaning your desk before meals, and more.

19. How to Burn Calories While you Work: This article from the Mayo Clinic shows you how to make the most of your downtime. These ten easy to follow tips will have you fit in no time. There are also links to related articles such as back pain, job burnout, and how to exercise while traveling.

20. Office Exercise for Women: This article will show women who can’t get to them gym how to make the best use of their office time. Learn how to use resistance bands and free weights, or do some simple exercises around your workspace.

21. Desk Exercises: Ergo in Demand brings you office exercises to maintain ergonomic well being. It is full of desk stretches and computer exercises to relieve stress. You can also download a PDF containing a stretching guide.

22. Office Exercise Tips: Green Mountain has developed a lifestyle program for women seeking change. In this entry, they show you how to stay fit in the office with simple techniques. You can also get tips for emotional eating, healthy lifestyles, and fitness.

Best Tools for Office Fitness

Those looking to workout at their desk might consider getting an exercise ball, free weights, or related products. Read the below before you do.

23. Choosing and Using an Exercise Ball: Paige discusses where to buy and how to use an exercise ball. She also gives a chart for weight and height to help you choose the size that is right for you. Also included are links to exercises, workouts, and videos.

25. Exercise Ball Reviews: From Buzzillions comes this review of exercise balls from real people who have purchased them. Brands include Fitball, Sepctrum, Nike, and more. Prices start around $20.

26. Exercise Ball Chair Review: Thought about switching your office chair for an exercise ball? Then read this review to see if it is right for you. Susan has had hers for awhile and discusses the benefits and costs.

27. Choosing the Best Weights for Strength Training: A staple of the office workout is a simple set of dumbbells. Learn which are the best for your size and goals with the help of this article. Learn why, which, as well as how to buy.

28. Adjustable Dumbbells: Those looking to do a variety of exercises with free weights should consider a set of adjustable dumbbells. This article discusses their use and benefits. The PowerBlock, IronMaster, ProBell and VersaBell brands are also discussed.

29. Free Weights Buying Guide: From Overstock.com comes this guide to the basics of free weights. Learn the different types, as well as the benefits of each. You can also get links when you are ready to purchase.

30. Free Weight Reviews: Whether you are looking for adjustable or standard, this list of free weights gives you the most popular ones first. Choose from brands like Bowflex, Altus, and more. You can also get recommendations for benches and plates.

31. Aeron Chair: Got back problems? Maybe an Aeron ergonomic chair is the answer. This article contains the benefits of this chair, along with a review and guide.

32. Choosing the Right Ergonomic Chair: To avoid developing or compounding back problems, it is important to have an office chair that’s ergonomic and that supports the lower back and promotes good posture. The people at Spine Health tell you what to look for in a chair. There are also links to simple back exercises and posture tips.

33. AirFitBackRest: This site contains products that help prevent lower back pain and increase support when sitting. There are a variety of products available as well as a user guide. All purchases have a satisfaction guarantee and warranty.

34. Back Support When Sitting: Dr. Mummaneni and Spine Universe tell you how to sit as well as the different types of back support available. Learn about different products and get recommendations. There are also links to sites that offer them for sale.

35. Ergonomic Footrests: Those over 5’4 should consider getting a foot rest to alleviate leg or back pain. These 12 different footrests are from leading manufacturers like Humanscale, Rubbermaid, and Balt. They start at $30 and go up to over $100.

Videos

Workouts are best when seen rather than read. Watch these videos on pilates, yoga, running, and more.

36. Can Ten Minutes Change Your Life?: Dr. Toni Yancey of UCLA’s School of Public Health says that even ten minutes a day can be a trigger for more lasting healthy changes. In this interview for NPR, this new micro exercise movement is discussed, along with its benefits.

37. Jillian Michaels’ Mini Workouts: From internationally renowned trainer Jillian Michaels come this series of short workout videos. Many of these can be performed in a short time, with little or no equipment. Get workouts for your arms, legs, abs, and much more.

38. How to Do Office Yoga: Lena Koontz had been studying and teaching yoga for over ten years. In these free how to videos, you’ll learn tips and techniques for yoga stretching exercises you can do in the office. With 17 in the series, you can find poses for your neck, shoulders, spine, wrist, legs, and more to relieve stress at your desk.

39. Desk Pilates: Complete Workout: Do pilates like a pro without leaving your desk. Instructor Eleanor Gomez demonstrates a simple workout that will help prevent repetitive strain injury, strengthen your spine, and make sitting, working, and playing more comfortable.

40. Resolution Solution: This series of workout videos is ideal for those who want to build rather than maintain an exercise routine. For those who would like a simple workout, start with strength and toning which can be done at the office or home. Those who would like more have the option to build a more complex routine.

41. 15-Minute Desk Workout: Coach Nicole shows you this simple workout without the need for exercise equipment. She shows you exercise techniques using only your weight and a stationary chair. You can also get a print out of this routine to take to work.

42. How to Massage Away a Headache: One of the most common ailments of the workplace is a headache. Learn these simple techniques from a licensed massage therapist to avoid or relieve a headache.

43. 4 Minute Death Squat Workout: For advanced users only, this brief workout will have beginners straining. It is a continual set of power squats for four minutes. Those who can master this workout can expect a leaner, toner lower body.

44. Packed Purses can Cause Neck Pain: Learn how to avoid this common problem for women who carry heavy purses, or men who carry hefty bags. Doctors and experts weigh in on this problem, as well as offer alternatives.

45. Desk Stretch: Trainer Kendell Hogan from ExerciseTV shows you this technique. Whether at work or at home, use these easy and effective exercises to stretch and rejuvenate throughout the day. Perfect when waiting for large downloads or a slow printer.

46. Tricep Dips: Cindy shows you how to do this simple exercise using just a chair. In this short video, you will learn how to tighten and strengthen your upper arms.

47. One Mile Walk: Have a free lunch hour? Then learn how to pack the most into a short walk with boosters. There are also links to videos for more advanced walkers going for two or three miles.

48. The Center Space Ten Minute Lunch Break: This ten minute lesson gives you simple yet effective pilates exercises. Abdominals are focused on, as well as other areas. There is also a link to the second part of this workout.

49. How to do Basic Deskercise: This short video will teach you how to maximize your downtime or lunch hour. It will teach you simple stretching and breathing exercises. It also has tips to relieve the stress of staring at a computer screen.

50. Lose Weight on Your Lunch Break: Megan shows you how to do a fast, effective workout you can do in one hour. In this short video, she shows you how to do various sprints. You can also learn how to do rowing, along with other exercises for those who can sneak to the gym during lunch.

Whether you are just starting a workout routine or developing an existing one, these 50 entries will have you doing everything from exercising to eating better to relieving stress in no time.