10 Exercises To Do While Working | NZ Edition

The ideal minimum duration for exercise is 150 minutes of exercise per week as recommended by the U.S. Centers for Disease Control and Prevention (CDC). Also, the weekly exercise routine should combine both aerobic and strength training routines. 

Compared to traditional offices that have a rigid structure, modern office structures give employees more space to move around. During their breaks, they can do stretches or walk around to aid their circulation. But there are simple exercises that can be done to help you safeguard your health. 

This blog post will discuss the ten simple exercises you can do while working and what furniture pieces from Agile Office Furniture can accommodate the transitions from working to simple exercising.

Table of Contents

Ergonomic Furniture does not replace Exercise

10 Simple Exercises to Transform Your Health and Office Life

Achieve your Fitness Goals with Agile Office Furniture Store


Ergonomic Furniture does not replace Exercise

If you think ergonomic furniture is enough to stay healthy while working eight hours a day, you must think again. Even if you are seated on an ergonomic chair, you still assume a sedentary position. 

Even if you combine ergonomic chairs with monitor arms and risers, your health will still be at risk if you don’t make time to move your body. 

Nilofer Merchant of Harvard Business Review shared in one interview that sitting for merely an hour leads to a staggering 90% decline in the production of fat-burning enzymes. Additionally, the body's metabolism slows down, and within just 20 minutes, blood starts accumulating in the legs, while pressure builds up in the spine. 

Moreover, prolonged periods of sitting each day significantly elevate the risk of deep vein thrombosis (DVT) and reduce life expectancy.

10 Simple Exercises to Transform Your Health and Office Life


To execute a squat, position your feet wider than your shoulders, and extend your arms straight from your body, forming a parallel line to the ground. Proceed to bend your knees while maintaining a straight posture for your shoulders and back. Lower yourself as much as your body comfortably allows, then swiftly return to standing. Repeating this movement 20 to 30 times will elevate your heart rate and engage some of the vital muscles in your body.

Arm Pulses

These exercises target your triceps and contribute to stretching your shoulders. While standing at your desk, position your arms by your sides with your palms facing backwards. Perform backward arm pulses for 20 seconds, focusing on keeping your arms extended and straight throughout the movement.

Desk Planks/Push Ups

To properly execute planks and pushups, start by placing your hands shoulder-width apart on the edge of your desk. Beginners have the option of using a wall instead of a desk. Then, gradually walk your feet back, shifting your weight forward until your arms are fully extended and your body forms a straight line from shoulders to feet. If you're doing a plank, engage your core and glutes, holding the position for about 30 seconds. 

For pushups, lower your body towards the desk until your elbows bend at a 90-degree angle, then push away until your arms are straight again. Aim to complete around 10 reps for an effective workout.

Wall Push Ups

An alternative to desk planks/push-ups is the wall push-up. Position yourself a few steps away from a wall and lean towards it. Place your hands flat on the wall, wider than your shoulders. As you lower yourself towards the wall, ensure your core is engaged to maintain a straight alignment from your head to your toes. Then, push back up, ensuring your arms are straight but not locked.

Shoulder Rolls and Shrugs

To perform this shoulder exercise, begin by keeping your hands in a neutral position by your side. Start by rolling your shoulders forward in a smooth motion, repeating the movement three times. After that, roll your shoulders backward for the exact count. 

Once you've completed the rolling motion, bring your shoulders back to their neutral position and proceed to shrug them up towards your ears. Finally, drop your shoulders down while taking a deep, relieving breath, as if releasing any tension with a satisfying exhale. 

Spine Lumbar Twist Stretch

Position yourself sideways while seated in your chair, and grip the top of the chair with both hands. Gently pull your body towards the back of the chair, engaging your core and twisting your torso. Repeat this movement two to three times on one side, holding the stretch for about 10 seconds each time. 

After that, switch to the other side and perform the same sequence. This exercise is a simple yet effective way to alleviate tension in your back and promote flexibility and comfort, especially after extended periods of sitting.

Wrist stretches (To prevent carpal tunnel)

Begin by extending your arm outwards from your side and flexing your hand up, ensuring your palm faces away from your body. With your other hand, gently pull back on your fingertips, holding the stretch for 10 to 30 seconds. After releasing, bend your hand downward, with your palm facing towards your body, and use the opposite hand to pull it gently towards your body once again. 

Repeat this sequence two to three times, swapping hands accordingly. Additionally, you can perform wrist rotations to relieve tension further. Simply rotate your wrists in circular motions for 10 to 20 seconds, alternating between clockwise and counterclockwise rotations.

Desk Curls

Instead of using a traditional free weight, this exercise utilizes the edge of your desk as resistance, a tip suggested by Men's Fitness magazine.

To perform the desk curl, position your chair close to the desk, and ensure your elbow is at a 90-degree angle. Make a fist or open your palm and press it against the bottom surface of the desk, creating resistance. Hold this position for six to 10 seconds, repeating the curl for a total of six repetitions.

Lunge Exercise

Assume an upright posture, placing your hands on your hips. Begin by taking a significant step forward, ensuring your front knee stays in alignment with your toes. As you move forward, bend the front knee gently. Then, return to the initial position by stepping back. 

Chair Dips

Position yourself with the soles of your feet firmly on the floor and your knees bent at a 90-degree angle. You can keep your legs straight and heels grounded for a more challenging variation. Lower your torso towards the ground by bending your elbows to a 90-degree angle, and then push back up to the starting position, straightening your arms. 

Remember to exert pressure through your palms and engage your triceps to lift your body back up during the movement. Avoid lifting from your hips; instead, focus on utilizing the strength of your arms to perform the exercise effectively. 

Achieve your Fitness Goals with Agile Office Furniture Store

We believe a healthy and active lifestyle is essential, even in an office setting. That's why we offer a wide range of ergonomic and versatile office furniture designed to promote movement and exercise throughout your workday.

Rise Individual Standing Desk

Rise Individual Standing Desk

Rise Individual Standing Desk offers multiple sizes and colour combinations to match any workspace. Its modern and sturdy triangular powder-coated steel legs and frame ensure stability, while the durable 25mm melamine worktop and matching PVC edges protect against bumps and moisture. Choose from the 1200w size with a central porthole for easy cable management or the 1500w and 1800w sizes with a scalloped edge for efficient cable organization. 

Check out our range of height adjustable desks

EDEN Chorus 3.50 High Back

EDEN Chorus 3.50 High Back

EDEN Chorus 3.50 High Back features a gently contoured and supportive seat, promoting a comfortable sitting experience. You can easily adjust the seat height, angle, back height, and back angle to suit your preferences. The chair also comes with height-adjustable lumbar support, further enhancing your posture and well-being.

Anvil Desk

Anvil Desk

The 25mm worktop, finished in melamine with a 2mm PVC edge, ensures durability and a sleek look. The frames are constructed with 50 x 50 x 50mm triangles and feature a flush ground weld finish, available in either White or Black powder-coat finish, adding a touch of elegance to any office environment. The desk has a central 80mm cable port in the worktop for convenient cable management. Plus, it is compatible with Studio50 desk-hung or freestanding screens, and you can choose between Black or Red E-panel screens for added privacy and style. 

Control Heavy Duty Chair

Control Heavy Duty Chair

This chair is built to last, featuring a robust steel-strengthened seat and backrest structure, ensuring unrivaled durability and stability. With the heavy-duty synchro mechanism, you can enjoy a full range of ergonomic adjustments, promoting healthy posture and personalized comfort. Accommodating a maximum user weight of 160kg, the Control Heavy Duty Chair caters to a diverse range of individuals, making it the ultimate choice for reliability and comfort in demanding settings.


Ergonomic furniture, while beneficial, cannot replace the need for regular movement. Even with the most comfortable ergonomic chair and accessories, prolonged sitting can lead to various health risks. Incorporating exercises like squats, desk planks/push-ups, shoulder rolls, wrist stretches, and more can help counteract the negative effects of sedentary work.

Prioritize your well-being with Agile Office Furniture and take a step towards a healthier work-life balance.