If you’re like many in today’s American workplace, you can see that the teams and departments in your office could use a pick-up: corporations lacking a fitness component often fill their buildings with coffee zombies or others yearning to incorporate a little activity into their days.

It’s not hard to change that equation. Anyone within a company can initiate a new day with a simple fitness option (remember, these kinds of activities need to be optional) that can energize and revitalize those who choose to use their time wisely, for health, rather than gossiping around the dumpster while getting a nic-fix.

One easy way to facilitate a company fitness program is with simple fitness tools that users can sign out from the office. These can include resistance bands and plyometric gear, or core work items like balance boards or cushions. Some of these items can even be used at the desk for a real different kind of “multi-tasking”.

Another way is to set up larger equipment like treadmills and elliptical in a specified work space. If your building space is not maxed out, you can create a great office gym that workers can use any time of the day, or after hours. For cramped offices, planners may need to get a little creative in putting a company gym in the basement or somewhere else out of the way.

Along with these ideas, company fitness enthusiasts can create some handy group exercises for use during the day. Here are some basic ones to get your co-workers starting and easing them into workouts on the job.

1.    Push-ups: these classic arm-building moves help to gradually broaden the individual’s ability to support his/her own body weigh with the upper body – and no gear is required.
2.    Sit and reach test – this test is not a high-impact activity (at least, it shouldn’t be if it’s done right). Have workers start out with whatever range of motion they are comfortable in, and gently ease the arms further forward. They’ll be working on stretching leg muscles and getting a greater range of motion for working out in the future.
3.    Stepping – With just a collection of simple wooden blocks, employees can do their own stair-stepping. A metronome can help set the pace.

Along with simple activities like these, those promoting fitness at work can add group yoga or pilates classes to the mix, or simply get co-workers jogging in the area around the building at scheduled times. Outdoor jogging or running provides that cardio boost that we need to keep our energy up. Speed-walking is an okay substitute for those who don’t want to break a sweat.

A start-up program like this is just the beginning. In the long run, workers can organize more group activities at a higher level, and continue to work fitness into their days at the office, for better health, less insurance claims, and a greater chance at longevity and quality of life in those golden years.