Many office workers claim that they don't exercise because they don't have enough time. They have to work from morning until late afternoon and prefer to rest immediately to be refreshed for the next workday.
However, setting aside a little time for exercise every day can actually energize the body and help improve focus at work, compared to not exercising at all. Here are five types of exercises that you can do, which are perfect for office workers.
1. Jogging
This type of exercise doesn’t require any special preparation and doesn’t take much time. You can spare about 20-30 minutes to jog around your home or office area in the morning before work or in the evening after work.
If you prefer not to jog outdoors, an alternative is to use the Kinetic Motorized Treadmill for indoor jogging. This equipment comes with speed, distance, and time settings that you can monitor through its LCD screen.
2. Weightlifting
Lifting weights can also be a form of exercise! But not just any weight—here, it refers to fitness equipment like dumbbells. You don’t need anything too heavy. As a beginner, you can start with small dumbbells like the Kinetic Neoprene Dumbbell 1 Kg, available in weights ranging from 1 to 5 kg.
Weightlifting exercises tone muscles and help strengthen bones. The dumbbells have an anti-slip grip, making them comfortable to hold and preventing slippage due to sweat.
3. Badminton
If you prefer exercising with others and have a bit more free time, badminton is a great option. You can invite 1-3 friends to play with you. The essential equipment for badminton includes a racket and a shuttlecock.
At AZKO, you can find the Berwyn Badminton Racket, made from a combination of aluminum and carbon, making it very lightweight and sturdy for flexibility and balance—perfect even for beginners.
For the shuttlecock, the Berwyn Wood Cork Badminton Shuttlecock is available. This type of shuttlecock provides better bounce and precision when smashing. One set includes 12 shuttlecocks.
4. Light Exercises
You don’t have to go to the gym and use heavy equipment. Light exercises at home are just as effective in keeping your body fit. You can do simple movements like squats, planks, push-ups, sit-ups, and more.
To make these exercises more comfortable, you’ll need the Alph Yoga Mat to prevent discomfort from direct contact with the floor. If these exercises feel too challenging, you can also use supportive equipment like a gym ball, yoga block, yoga roller, yoga belt, or knee pads.
5. Yoga
Relaxing your body and mind to reduce stress—such as through yoga—is also a form of exercise. Perform simple movements that help your body feel more relaxed. You can follow online yoga videos or hire a yoga instructor for better results.
Now that you know about these five types of exercises suitable for office workers, there's no more excuse not to stay active! The products mentioned above are available at the nearest AZKO Indonesia store, or you can shop conveniently from home through AZKO Online.
Sherelle - 25 April 2025
