Simple Exercises You Can Do Anywhere

At home, on the road, or anywhere else…and they only take a minute too!


Every day, we are exposed to relentless digital marketing and social media streams. From Facebook posts to Instagram posts, Google search results to YouTube videos—you name it, there is a digital marketing channel for it. This constant exposure has made us so glued to our phones that it’s becoming hard for us to disconnect from them. But, as much as these devices have become a part of our daily lives, they don’t have to take over our lives if we choose not to let them.

Luckily, there are ways you can keep yourself engaged even when you need some time away from your phone or computer. These activities don’t require any special gear other than the clothes on your back and the strength in your muscles.


Here are some simple exercises to do anywhere – at home, in a hotel, at the office:


Walk the stairs

The stairs are actually one of the best spaces for an intense workout. You don’t have to worry about falling, there’s no equipment needed, and you’re exercising your core at the same time as your lower body. This is an ideal exercise to do at home where there isn’t room for any other equipment. You can also take this exercise to the office and take the stairs on the way to your desk, or when moving around the office building.


Jumping jacks

Jumping jacks are a great way to get your blood pumping and your muscles working. They are very simple to do and can be done literally anywhere. You can do them in your office, in a hotel room, at the gym, or in the parking lot. You can also find open areas outdoors where you can practice jumping jacks, which is great to do when the sun is out so you can feel the warmth while practicing. This is a great way to keep your mind and body active while you take a break.



Squats are one of the best exercises to make your core strong. You can do them almost anywhere and they take up very little space. When you are in the office, go to the back of the room and practice your squats. In fact, squats can be a great way to de-stress from work and get your muscles active at the same time, but without getting too sweaty (as you might with jumping jacks). 

For advice on technique, check out this video on YouTube.

3. Make time for reflection

Do you have a standing meeting every Wednesday morning where everyone sits in silence and reflects on the previous week? If so, you might have a culture of mindfulness in your company, which can be a great way to cultivate greater well-being at work.

By making time for reflection, you can connect with your employees and provide them with a sense of place and community. This can help employees feel a sense of purpose and connectedness, which can be incredibly valuable for an individual’s sense of well-being.


Shoulder shrug

Shrugging your shoulders is a great way to break up your upper body from sitting still for too long. It can be done anywhere with just your shoulders. This is a great way to keep yourself from getting bored with sitting in one place all day long. Another great part about this exercise is that it’s very light on your joints and does ease any tense neck muscles from being at the computer all day. All you need to do is lift your shoulders up and down, or even in little circles.



Push-ups are one of the most effective exercises you can do. They are very easy to do, they only require one thing – your own body. This makes push-ups an extremely effective way to get your heart rate up and get your muscles working. Another great thing about push-ups is that they are very portable, which makes them a great way to get your muscles working where ever you are, and a great exercise for both your mind and body.

For advice on technique, check out this video on YouTube.


Take a spin around the block

Just like jumping jacks, taking a spin around the block is very simple to do, it doesn’t require any special gear, and it can be done almost anywhere. You can walk, jog, cycle, even hop or jump – basically move your body in any way that feels good as you take a spin around the block. It really is one that you can go with the flow on and can do with a colleague too.


Digital marketing is a rapid and powerful tool, with the potential to reach your customers in ways you’ve never dreamed of. But, digital marketing can be overwhelming and can take away from the things that really matter in life like your relationships, health, and time with your family. That’s why it’s so important to turn off your phone and keep your body engaged to stay active and healthy.

These simple exercises show that exercises don’t have to be complicated and don’t even need any special equipment. You can use a jump rope, walk around the block, or do a squat while on the phone. In fact, simple exercises to do anywhere – at home or on the go – you are more likely to keep going with when life gets busy. So give them a go next time you need to break up your routine.