a drop of water

I spend an average of 8 hours a day in my cubicle.  That is approximately 40 hours a week, or 2080 hours a year or almost 25% of my time inside of what I estimate to be a 4 x 8 space.  Spending that time makes me antsy and my mind is often chaotically running in multiple directions at the same time.  While I wait for compiles or think about how to best solve a problem, I try to clear my head and relax by simple exercises in my cubicle.  Here are some exercises you might want to try:

1. Tri-dips. Remember these from High school fitness tests?  You can easily relive those days by using your chair, desk, filing cabinet, trash can, or computer tower to support your arms as you work out your triceps.
2. Cubicle Wall Pull-ups / Cubicle Wall Hang. First, please make sure your cubicle walls are strong enough to support your weight and also be sure to dust off the top of the wall first unless you like dust.  For beginners you can hang from the wall to stretch out your back that has probably been unhealthily hunched over the keyboard since you got in this morning.  For advanced power-cubicle-workouts, try pulling yourself up over the wall but take care not to surprise your neighbor.
3. Abs chair roll. Who needs an ab roller wheel when you have an office chair with 4 to 5 wheels of its own?  You can grab onto the seat of the chair, or for advanced power-cubicle workouts, the legs / base of the chair to work out your abs in your own office.
4. Declined / Normal Push-ups (and sit-ups).  Nothing complicated here.  Prop your feet up on your desk or on your chair and practice your push ups.  Hand stand push ups are not recommended, but very possible depending on your strength and the strength of your cubicle walls.
5. Arm chair lifts.  These are recommended for those short down times where you don’t want to be caught rolling around on the floor doing sit-ups or hanging awkwardly on the wall by your superiors.  Straighten and tense your legs, and then push up on the arm rests of your chair, lifting your body off the seat.  Repeat as time permits to work out your shoulders and core.

Other suggestions include being conscious of your shoulder (make sure shoulders are pushed back and not hunched forward) and back posture (straight and resting against the chair back) as you sit at your desk.  Be aware your breathing as you work because anxiety and stress often make our breaths short and inefficient.  Lastly stretching is always helpful, in your chair or against the cubicle wall.