As the weather continues to get colder, we are going outside less often. Due to more driving, taking taxis, and using public transportation we aren’t as active as we are in the the warmer months. Playing beach volleyball or walking around the park is replaced by nights in with warm blankets and Netflix. To combat the winter lethargy, here are some tips on how you can keep moving throughout the work day, even if it’s cold and snowy outside. 

Squats. Stand up, move away  from your desk and squat (if you happen to be wearing heels, I recommend taking them off first). If you need some support hold onto your desk and do the same motion, do 10-20 reps.

Neck Rolls. Move your head slowly in a clockwise motion 5 times and then repeat 5 times counter clockwise to loosen up your neck.

Reach for the Stars. Interlace your fingers and reach up towards the sky, as high as you can … keeping your palms facing up towards the ceiling. (1)

Calf Raises. Stand up behind your chair and hold on for support. Raise your heels off the floor until you are standing on your toes. Slowly lower yourself back to the floor. Do 3 sets of 10. (1)

Desk Push Ups. Stand a two or three feet back from your desk. Place your hands on your desk with your feet together and lower your chest towards the desk and then repeat, do 20 reps.

Tricep Dips. Use your desk or your chair if it doesn’t have wheels on it. Position your hands shoulder-width apart on that desk or chair, then move your butt off the front with your legs extended out in front of you. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints. (1)

Walk/Jog/Run in Place. 30–45 seconds. 3–5 times. This one is as simple as it sounds. Stand up from your chair and get to it. Anyone can do this one, you are in control of the intensity based on the pace you choose. Want an even bigger challenge? Bring your knees up to waist level. (1)

A bonus tip!


Take the stairs! Ditch the elevator for the stairs to bring some extra cardio into your life.


Keep these tips in mind the next time you’re at your desk, and get yourself moving throughout the day.