Video: 5 Minute Exercise Program

Created by professor Lars L. Andersen

14th of March 2023

Keeping physically active at the office or when working from home can be difficult.

Here we show you some simple exercises to do as an active break during your workday.

Purpose: The exercises can help to prevent and relieve discomfort in the muscles and joints in relation to seated work, and will also give you a boost of energy afterwards. The exercises train your shoulders, neck, back and legs.

Instructions: Each video is a 5-min full program that you can simply follow. Each video shows three rounds of three different exercises in a circle-training fashion. Prior to each exercise, there is a short demonstration from the front and side, and then the exercise begins.

Equipment: None

Program 1

Program 2

Program 3

Program 4

Program 5

About professor Lars L. Andersen

Lars L. Andersen is professor at the National Research Centre for the Working Environment in Denmark. He has 15 years of research experience with physical exercise at the workplace and has published more than 300 peer-reviewed research articles.

Contact info:
Lars L. Andersen, Professor
National Research Centre for the Working Environment, Denmark

Profile and research:
National Research Centre for the Working Environment

Sign up for our newsletter and be the first to hear about our new courses!

Other courses

Electrical Injury

18th – 20th of April 2023
STAMI, Oslo, Norway
Registration has closed
Onsite course
Skilte / signs

Occupational Hazards and Reproductive Health

25th – 27th of April 2023
Quality Hotel The Mill, Malmö, Sweden
Registration has closed
Onsite course

Digitalization, Automation, AI and the Future Sustainable Work Environment

3rd – 4th of May 2023
The course consist of two parts:
3-4.5.2023 & 31.5-1.6.2023
Online course
21 days to register
Online course

Non-Standard Employment, Work Environment and Health

9th – 11th of May 2023
Scandic Palace Hotel, Copenhagen, Denmark
5 days to register
Onsite course