Office exercises for a break away from the keyboard

Match the movement to the space

In a shared office, choose movements that stay within your own space. A walking route should be clear of bags, cables and opening doors. Put down hot drinks and stop working on your phone while moving. If your chair rolls or your desk is unstable, do not use either as exercise support.

Give a movement break a clear beginning

Finish the sentence you are writing, save your work and put your hands down. Decide on one movement before you begin. A deliberate start makes the break easier to follow than trying to exercise and answer messages at the same time.

Choose a seated alternative

If walking is not accessible or suitable, stay seated with your feet supported and use a gentle shoulder movement. Seated and standing options are choices, not levels you have to progress through. Follow advice specific to any injury or condition affecting movement.

Return without rushing

After the movement, let your breathing settle and take a comfortable seat. Check where the next task starts. A short break can be enough for this moment; there is no need to turn it into a strenuous workout or make up missed repetitions.

Two ways to move between tasks

1. 01 · Standing

   An easy walk

   120 seconds

   Stand at your own pace. Put your phone away once you are ready.

   1. Stand at your own pace and choose a clear route.
   2. Put your phone away and walk at a comfortable pace. Stay aware of your surroundings.
   3. Finish your walk when you are ready and return at a comfortable pace.

   Stay aware of your surroundings. There is no pace to keep up with.

   Further guidance: CDC workplace activity guide

2. 02 · Seated or standing

   Gentle shoulder rolls

   20 seconds

   Sit or stand comfortably. Let your arms hang loosely.

   1. Sit or stand comfortably with your arms hanging loosely.
   2. Slowly circle your shoulders backward, then forward. Use a small, comfortable range.
   3. Let both shoulders settle. There is no pace to keep up with.

   Keep the circles small and comfortable.

   Further guidance: CCOHS workstation stretches

Common questions