Office Jobs & Exercise

Office-based exercise often leads to productivity gains and better time management, concludes the American College of Sports Medicine. A 2005 British study followed 210 workers with on-site exercise options including aerobics, stretching and yoga. Workers reported on ease of completing typical job tasks on exercise and non-exercise days. After exercise, at least 65 percent of workers reported gains in ability to manage output and time demands, plus better mental and interpersonal skills.

Desk-Side Exercise

You'll find several exercise opportunities next to your desk. Mayoclinic.com notes you can replace your office chair with a fully inflated exercise ball. You'll improve your balance and strengthen core muscles. Perform as many tasks as possible while you're standing, and consider a full-time standing desk if that's appropriate. Turn a spacious office into a workout area with a treadmill desk that includes a computer screen mount and an adjacent keyboard.

Resistance Training

Resistance training helps to develop your muscles and increase your overall fitness. Purchase a set of hand weights that you can comfortably manage. Select exercises that work major muscle groups such as arms, shoulders and legs. Sit or stand, and perform each exercise eight to 12 times. Inhale when you lift and exhale when you lower the weights, recommends the Women's Heart Foundation.

Pedometer Motivation

Strap on an easy-to-read pedometer, and establish daily workday step goals. Park farther away from the building and energetically walk to your office. Tally your steps while you briskly walk a hallway to speak to a coworker instead of calling on the telephone. Stride quickly up and down steps instead of taking the elevator, advises the American Heart Association.

Moving Meetings and Breaks

Add movement to your workday as you conduct meetings during brisk walks with your colleagues. Use your breaks for a brief walk with a fitness partner, recommends the United States Department of Agriculture. Schedule a longer walk for your lunch break, and add a cool-down before you eat a healthy lunch. Energize yourself with a mid-afternoon trip around your workplace instead of a candy bar.

Office Fitness Networks

Establish an office fitness program with your coworkers' help. Select a time of day that accommodates workers' schedules, and decide how often your fitness group will meet. Designate an activity that everyone can perform, such as an after-work group power walk. Increase speed or distance goals as members become more fit, and form a team for an upcoming charity event such as a fitness walk.