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5 ways to convert your workstation into a workout area

Long hours are required for entrepreneurship. Standing and speaking, sitting in front of the computer, and driving all add up. Using your workstation for frequent and sporadic exercises can be an excellent method to naturally raise your energy, ignite your creativity, and even enhance your health.

Here are five simple ways for any entrepreneur to convert their workstation into an exercise station.


It is critical to stretch and exercise at least every hour. To improve your physical stamina, try a series of stretches. The more you sit in an office chair, the tighter your back becomes and the more your shoulders droop.

Set an alarm to remind you to take a break and stretch. Begin with a sitting twist. Gently reach for the back of your chair or the right arm of your chair. Take a couple deep breaths and hold it. After this deep inhalation, exhale and twist to the left in the same manner.

Next, interlace your fingers and stretch your arms over your head. Take deep, steady breaths as you do this. Finally, roll your shoulders forward and backward 10 or 20 times before slowly rotating your neck back from side to side.

These are excellent methods for releasing stress in your back, neck, and shoulders produced by sitting.


Even if you can’t afford one of the computerized, adjustable standing workstations, you can try standing at your desk for 30 minutes to an hour each day. This is an excellent approach to improve your posture while also reaping the benefits of standing to keep your body balanced.

As with a seated workstation, ensure that your body is in a comfortable and neutral position, and that you are not straining, stretching out, or cramming too close to the computer. However, enjoying the proper standing position while working might be a welcome change from the entrepreneur’s typically seated lifestyle.

Also, try holding your next staff meeting or brainstorming session while standing.


Keep a tennis ball at your desk for intermittent use during the day. Remove your shoes and place the ball beneath each foot, one at a time. Roll the ball under and around your foot to stretch out the balls of your feet, roll and stretch your ankles, and use different pressures to roll the ball forward and back to stretch out the soft tissue in your foot.


Try several dead lifts from your desk with a very light weight to stretch out your back and improve your core. Again, make sure this is a light object (three to five pounds), such as a few books or a full water bottle. Lifting slowly and controlled with proper breathing will greatly develop your core muscles, which must remain strong to support you during the hours of sitting procedure.

Lifting done properly around your workstation can really boost your mobility if approached right. It doesn’t require a lot of reps or weight.


There’s a reason those little stress balls exist! Typing and writing all day might result in hands that require attention. Stop what you’re doing and stretch your hands throughout the day. To improve your hand and finger strength, gently squeeze a stress ball or tennis ball and release.

To provide an alternate stretch and relief from typing, interlace your fingers and gently stretch them.

Take good care of your hands and the rest of your body during work, and they will return the favor.