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December 20, 2021
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December 20, 2021

If you’re anything like us, you’ve probably made the most of the all-inclusive buffet on your summer holiday, three courses, three times a day and as for the bar, all those G&Ts aren’t conducive to a six pack, even if you did stick to a slimline tonic. Not to worry, now it’s back to work, we’ve found some simple workouts you can actually do whilst in the office, and what’s better, some can actually be done at your desk.

All joking aside, Public Health England (PHE) issued a report at the end of August with some eye-opening figures for those of us who are over 40. PHE estimates that four out of every 10, 40 -60-year olds do not even manage a brisk 10 minutes walk each month and that low levels of inactivity may be damaging their health. To help you get and stay active we a selection of office based activities which you could try.

  1. The Wall Street Sit – This exercise is great for building strength and endurance. Start by standing with your back against the wall, bend the knees and slide your back down the wall until your thighs are parallel to the floor and hold for 30 – 60 seconds.
  2. Printercise – Whilst you’re waiting patiently for that 200-word white paper to print, why not try sculpting your calves by adding a few calf raises whilst you wait? Keep your feet shoulder width apart, press up onto your tip toes, pause at the top and then lower back down, repeat for three sets or until your document has finished printing.
  3. The Seat Squeeze – we like this one as it requires sitting and can be undertaken at your desk at any point during the day. This exercise focuses on the isometric glutes, to start you need to squeeze that particular muscle in question, hold for 10 seconds and release. Continue until your meeting finishes or you hang up from your conference call. This one comes with a word of warning, please try and keep a straight face whilst you’re doing this workout.
  4. Hammy for lunch and not in a sandwich – it might be lunch time, but what better way to work off that ham and mayo sandwich than undertaking a few standing leg curls. To get started, stand behind your chair, holding on for support, then gently kick one foot back aiming the heel for the top of your thigh. Lower the foot back down and repeat the exercise with the other leg. We recommend ten reps per bite of your sandwich.
  5. The Shoulder Shrug – Not recommended during meetings unless you want your boss to think you have no opinion on anything.  Simply raise both shoulders up towards your ears, hold for five seconds, then relax. Repeat these for 15 reps.

You can see a full office work out here

If you do have a go at any of these office workouts, or have your own in mind, we’d love to see the evidence. Please submit your own office based workout pictures to [email protected]



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Alan Fisher

Car Link

“I was so happy I did not get bothered throughout the extensive works and that a strict timetable was completed flawlessly. Fantastic experience all round.”

A J Wells

Another project well done by Spaceway. As before, we're very pleased with everything from concept through to completion.


The project was challenging to say the least with the removal of 280 workstations and fitting of 400 new ones, along with collaboration areas and 400 bespoke lockers over two weekends, but Spaceway managed to complete this along with office refurbishment works on time and to an excellent standard.

Paul Callus

Plastimo UK Limited

We are delighted with the finished product. The space has been turned into an exceptional working environment, which will serve us well for years to come

Lydiard Park Academy

Our project was finished on time and to budget in what was a very short timescale, which is a credit to the team at Spaceway!


Thank you to Spaceway for the improvements that have been made to move Bodywise forward. You've done a very good job and we look forward to working with you again.

Greg Bedford


It’s no good having just an empty industrial building you need a concept for space, a design, an infrastructure and someone to build it. Designing something like this from scratch with someone who’s willing to invest in your ideas, Spaceway is your perfect partner.

Richard De Crausaz

Cookson Electronics

Spaceway worked with us to create the perfect environment for our staff. The completed project was fantastic and utilised the space to provide  practical, modern and attractive working surroundings.

Redmayne Engineering

We were delighted with the service from Spaceway.

Nick Aikenhead


"I’m very pleased how they’ve gone through it all and actioned it and they’ve got good depth of resource, good depth of people, and good skilled people who work well and tightly and good communication. So I’m delighted."

Mark Rowe

Glenmore Consultants

The office fit out is superbly finished to the highest standards and beyond our expectations.


The project was designed to meet our specific requirements which included fitting in 20 more additional workstations using the existing space. The design works well and has met our expectations fully, we will continue to use Spaceway, they do a good job.

Stone Bridge United

We're very impressed with the Spaceway team and the whole project was installed without fault. We are looking forward to working with the team again.
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