Staying Healthy When You Return to the Office: Fitness Ideas in Center City

In May 2023, non-resident workers reached 61% of May 2019 numbers as Center City welcomes the continued return of employees to their offices in-person. This also means the opportunity for individuals to start moving again; between walks from the train, trips to the water cooler, and journeys to that new restaurant for a quick lunch with coworkers, the return to in-person work offers many opportunities for daily movement that have been lacking in recent years.

Still, being seated at a desk for long periods of time can impact physical and mental health. To counter this and prevent injury, there are several ways to prioritize yourself during breaks in the workday and after.

At Your Desk: Quick & Easy Fitness Tips

Even while sitting at your desk in the office, there are a few simple things you can do to keep your legs moving. Some recommendations for easy exercises you can try at your desk from our friends at Rothman Orthopaedics include:

Move! Just because you are at a desk does not mean you need to be stationary. Try to stand up and walk for a few minutes every hour to keep your body moving and prevent stiffness.

Stretch! There are many stretches that you can easily do from your desk:

  • Stretch your hamstrings by straightening out each leg and leaning forward from the hips toward your toes.
  • Stretch your iliotibial (IT) bands by sitting with each leg crossed in a figure four position and pushing down on your knee.
  • Stretch your calves by standing and with your hands on your desk or wall and placing the leg you want to stretch about a step behind your other leg. Keep your back heel on the ground and bend your front knee until you feel a stretch in the back leg.
  • Stretch your shoulders by reaching each arm across your body or behind your back and holding a stretch with your other arm.

Hold all of these stretches for 20-30 seconds and repeat a few times per day.

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Try desk ABCs! Keep mobility to your ankles by trying to spell out the ABC’s with your feet.

Stand! Try a standing desk. This can help reduce pain in your back and knees from prolonged sitting. 

Over Lunch: 45 Minute Fitness Inspiration

If you are looking to be active during your lunch break, there are many ways to do so. Local gyms in Center City offer a variety of classes throughout the day,

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F45 Training has several locations in and around Center City. Each workout is only 45-minutes, making it the perfect amount of time to work up a sweat and get energized for the second half of the work day!
📍 Washington Square, 1013 Chestnut Street
📍 JFK Boulevard, 1900 John F. Kennedy Boulevard
📍 South Street, 1430 South Street

City Fitness is an ideal mix for individuals who may want to do their own thing, or are interested in a quick class!

📍 East Market, 11 S. 12th Street                                                        📍 Logan Square, 1819 John F. Kennedy Boulevard

Not interested in a full workout, and just looking to get your steps in for the day? Grab a coworker—or go solo for some fresh air—in one of the incredible parks within Center City.

📍 Dilworth Park, 1 S 15th Street
📍 Sister Cities Park, 210 N 18th Street
📍 John F. Collins Park, 1707 Chestnut Street

After Work: Enjoy a Free Fitness Class!

To get moving after work, Rothman Orthopaedic Institute presents “Center City Fit,” free forty-five minute workout classes every Monday and Tuesday starting at 6pm in Dilworth Park. These classes are free to all ages and skill levels, making them a perfect way to try a new fitness routine and a great way to wrap up a day in the city!

On Mondays, City Fitness leads Zumba classes, featuring exhilarating cardio workouts filled with Latin-Style dancing that will leave you soaked in sweat and energized for the night!

On Tuesdays, F45 Training leads Interval Training classes, featuring high-intensity workouts geared towards strength and balance.

After each workout, be sure to take some time to stretch, rehydrate, and eat a healthy snack so you will be recovered and ready to go for the next workout! For more tips on how to stay healthy and avoid injuries, check out insights from Rothman Orthopaedic Institute and their world-renowned physicians on their blog.

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Get In the Routine!

Aside from all these fun workouts, there’s a ton more to do in Center City! Explore everything that’s happening with our shops, dining, and cultural experiences by subscribing to our IN Center City newsletter, and follow us on social to stay in-the-know!

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