It's common to feel stuck, uncomfortable, and unhealthy during the workday. However, it's essential to realize that movement is even more important than exercise for maintaining good health. The small actions you take to keep moving throughout the day can add up and contribute to heart health, such as cooking, walking to your car, and cleaning your house.

Here are some heart-healthy exercise ideas that you can incorporate into your workday routine:


  • Take the Stairs: Instead of the elevator, take the stairs. Aim for a brisk pace to get your heart rate up.
  • Exercise at Your Desk: Do jumping jacks, high knees, or stationary lunges for 30 seconds to a minute.
  • Walk Around: Take a quick, 5-minute walk around the office building at a brisk pace.


  • Neck Rolls: Slowly roll your head in a circular motion, forward and backward several times.
  • Arm Circles:Make small circles forward and backward with your arms for 10-15 seconds in each direction.
  • Torso Twists: Sit up tall and twist your torso to one side, hold for 5-10 seconds, then repeat on the other side.

Core Strength

  • Chair Squats: Sit on the edge of your chair and pretend to squat down without lowering yourself completely. Hold for 5-10 seconds and repeat 10-15 times.
  • Wall Push-ups:Stand at arm's length from a wall and perform push-ups against the wall. This is a great low-impact option
  • Plank Hold: Briefly hold a plank position on your forearms or hands for as long as you can.

Remember, every small action you take to move more during the day can make a big difference to your overall health and well-being.