Office Gym Bot: desk workouts

You sit down at your computer in the morning and next remember you have a body in the evening, when your neck already hurts. Office Gym Bot plays the person who says: time to get up. 🧑‍💻

It is a mini app with workout reminders through the workday and a large collection of exercises. The project's website focuses on short one-minute sessions.

How it works

You set a convenient time, and the bot sends a message with an exercise. A minute of movement needs no gym clothes, no shower and no gym: a bit of space next to your desk is enough.

The website says an AI coach is behind it, picking exercises for office staff, students and busy people. Which data it takes into account, check inside the app itself.

Menu commands

• /start. Launch and first run.
• /menu. The main menu with all sections.
• /time. Change reminder times when your schedule shifts.
• /stop. Stop the bot if you need a pause, for example on vacation.

Why move every hour

Long sitting loads the lower back, neck and shoulders, and blood circulates less effectively. That is why doctors advise against sitting for hours without a break and recommend standing up and moving for at least a couple of minutes.

A short warm-up releases tension, brings back attention and helps you avoid the afternoon slump. The effect accumulates: muscles adapt and the habit settles. 💪

What fits into a minute

• Neck. Slow tilts and turns of the head without jerks.
• Shoulders. Shoulder circles and squeezing the blades together.
• Back. Bends, seated twists, a reach upward.
• Legs. Calf raises and chair squats.
• Eyes. Look into the distance for a few seconds and blink softly.

Building the habit

1. Set reminders at natural moments: before lunch, after a call, mid-afternoon.
2. Attach the exercise to something you already do, like a cup of tea.
3. Start with once or twice a day and add more as you get used to it.
4. Do not switch the bot off after the first miss. Just continue with the next reminder.

Your workspace plays a part

Exercise works better when the desk is set up for you. Keep the top edge of the monitor at eye level, put your feet flat on the floor and hold your elbows at roughly a right angle.

On a laptop, add a stand and a separate keyboard. Then your neck stops reaching forward. A workout reminder locks in the result but does not replace a comfortable posture. 🪑

A good daily check: if your shoulders tire or your legs go numb by evening, change your position more often.

Caution and limits

Exercise does not cure diseases. If you have back pain, an injury or a chronic condition, agree the exercises with a doctor. Move smoothly, with no pain and no jerks. ⚠️

For extra features, terms and privacy, see the project website and the app itself. Support and the channel are listed in the bot profile.