11 Simple Exercises To Do When Bored

Tricep Dips using a chair simple exercises to do when bored

We have all experienced those moments of boredom when time seems to drag on with nothing worthwhile to do. Instead of succumbing to the monotony and doing the usual things you’d do, such as idling away on your phone, why not turn those idle minutes into an opportunity to boost your energy and well-being?

Exercising when you’re bored can be beneficial because it provides a productive and healthy way to use your time, helping to break the cycle of boredom and potentially boosting your mood and health.

In this article, we will explore a set of simple exercises you can do anytime, anywhere, to break free from boredom and invigorate your body.

1. Walk

You may have heard this more than a few times, but anytime you are bored, taking a walk can be very helpful. A walk is the simplest of exercises with a lot of benefits, including physical and mental benefits. Walking improves circulation as well as cardiovascular fitness. It also strengthens muscles and increases your endurance. 

On the mental side, walking can help to uplift your mood, fighting off anxiety and depression. Plus, taking a walk allows you to solve certain problems or gain insight on things that may have been bothering you. 

So next time you are feeling low and bored, consider taking a walk, no matter how long or short. 

2. Desk stretches

If you find yourself stuck at a desk, especially while working, take a few minutes to stretch. Try reaching your arms overhead, bending side to side, and rolling your shoulders. These stretches help release tension and improve circulation, leaving you feeling more alert.

3. Jumping jacks

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A classic exercise that requires no special equipment, jumping jacks are an excellent way to elevate your heart rate. Do a quick set of 20 or more to get your blood pumping. You can do this as many times as you like, until you are really tired. The good thing about this exercise is you can safely do it anywhere indoors. 

4. Wall sits

Wall sits are another exercise you can do to rejig your body when you are bored. To do this, utilise  a nearby wall to engage your leg muscles. Simply slide down until your knees are at a 90-degree angle and hold the position for 30 seconds to a minute. This is a discreet yet effective way to build strength.

5. Calf raises

Waiting in line or for a download to finish? Do something healthy while you wait. Stand on your tiptoes, hold for a moment, and then lower your heels back down. Repeat for a series of calf raises to improve lower leg strength and stability.

6. Lunges

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Another exercise you can do is lunges. Perform lunges to work on your lower body strength. Step forward with one foot, bend your knees, and lower your hips. Alternate legs and aim for 10-15 lunges on each side. It’s a simple but effective way to engage multiple muscle groups.

7. Hand grip exercises

Strengthen your hands and forearms with simple grip exercises. Squeeze a stress ball or a rolled-up towel for 30 seconds to a minute. This is not only good for muscle strength but can also alleviate tension. It also keeps your mind engaged while allowing you to relax. 

8. Plank

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Challenge yourself with a quick plank session. Start with 30 seconds and gradually increase as you build strength over the course of days. Planks engage your core, shoulders, and back, providing a full-body workout in a short amount of time.

9. Push-ups

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Push-ups are a great exercise to do when bored as they engage multiple muscle groups, including the chest, shoulders, and triceps, providing a quick and effective full-body workout. They can help release tension and improve overall strength and endurance.

To perform a push-up, start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the floor, then push back up to the starting position. Modified versions can be done on the knees or against a wall for beginners.

10. Bicycle crunches

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When you’re bored and laying on the bed, why no do some bicycle crunches. It is an excellent way to work the abdominal muscles and obliques, making them a beneficial exercise for core strength and toning. Engaging in this exercise when bored can help redirect focus and energy while targeting the midsection.

To do bicycle crunches, lie on your back, lift your shoulders off the ground, and bring your left elbow towards your right knee while extending your left leg. Then, switch to bring your right elbow towards your left knee in a pedaling motion.

11. Tricep Dips using a chair

Tricep Dips using a chair simple exercises to do when bored

Tricep dips are a convenient exercise to do when your bored at work or home. It can target the triceps, which can help tone and strengthen the arms. Performing tricep dips when feeling bored can provide a quick physical activity to break up monotony.

To do tricep dips using a chair, sit on the edge of the chair with hands gripping the front edge. Slide your bottom off the chair and lower your body by bending your elbows, then push back up to the starting position.

Adjusting the intensity can be done by bending the knees to reduce resistance or straightening the legs for a more challenging workout.


Next time you feel boredom creeping in, resist the urge to scroll mindlessly through your phone. Instead, try incorporating these quick and simple exercises into your routine. Not only will you beat boredom, but you will also boost your mood and energy levels. Small, consistent efforts can lead to significant improvements in your overall well-being. So, seize those moments of boredom as an opportunity to invest in yourself and your health.


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