Keeping fit in the office: exercises using your own body weight

Would you like to keep fit despite working in an office? In the video we show four exercises which you can do in any office and which exercise the whole body.
Take time out for yourself and give your body a little exercise. It would be ideal if you could do these exercises three times a week and do three rounds each time. Depending on your fitness level you will probably manage between 6 and 12 repetitions in each round. Take a 90-second break between each round. You will find detailed instructions for the exercises below the video.

Core strength exercise

  • Sit on the edge of your office chair and lean backwards slightly
  • Push your chest forward, tense your stomach muscles and then lift each leg alternatively at a 90-degree angle
  • Lift each knee up to desktop level and let it fall again
  • Don’t put your foot back on the ground. Instead, tap lightly on the ground with the tip of your foot

Important: Try to keep your upper body still and your chest proudly out.

Triceps dips

  • Stand with your feet hip-width apart and your back against the edge of the desk
  • Support yourself with your arms on the desk
  • Hands close to the body and feet slightly forward
  • Lower the body, keep the buttocks close to the edge of the desk and push the elbows straight back until a 90-degree angle is reached
  • Chest out, proud posture
  • Use your palms to push back up into the start position

Important: The further you stand away from the desk, the more strenuous the exercise. Begin close to the edge of the desk and gradually increase the level of difficulty. However, it is important that the buttocks remain at the edge.


  • Stand approximately one big step away from the edge of the desk
  • Place your hands shoulder-width apart on the edge of the desk. Your feet should be hip-width apart.
  • Push your elbows outwards and bring the chest to elbow height
  • Now push up again to the start position. Keep looking straight ahead (at the desk).

Important: In this case too, the further you stand away from the desk, the more strenuous the exercise. Beginners can stand close to the edge of the desk and do the same exercise from above to below. Then gradually increase the distance.


  • Stand with your feet a little more than hip-width apart with the feet pointing slightly out
  • Press the knees outwards too and go into a squat position
  • Push your chest forward, tense your stomach muscles, look forward
  • Lower the buttocks down to knee height (you can always use the office chair to gauge the height)
  • Push up again by applying pressure through the heels and press the buttocks firmly together.
  • You can stretch your arms forwards in the downward movement to help you keep your balance.

Important: The knees must not protrude over the tips of the feet because this would mean that the entire body weight would be on the knee joints. Sit back. Imagine you're sitting yourself down on a chair.


In the event of further health-related questions, SWICA customers can contact the santé24 telemedicine service free of charge on +41 44 404 86 86. A telemedicine practice licence allows santé24 physicians to provide additional medical services in cases that are suited to a telemedicine approach. SWICA customers can also use the BENECURA medical app to carry out a digital SymptomCheck and receive recommendations about what to do next. During a subsequent phone call with santé24, customers can decide for themselves whether to release their information from SymptomCheck to santé24.