Last week, I calculated something disturbing: I spend 12 hours weekly on conference calls. That's 624 hours annually—or 26 full days—sitting still, staring at a screen, slowly morphing into my office chair. As someone training for ultras alongside my (busy) career, those numbers felt like thieves.
Then I had an epiphany: What if these calls weren't stealing my fitness time but adding to it? What if every "This meeting could have been an email" moment became a training opportunity?
Now, three months into my conference call workout experiment, I'm stronger, more focused during meetings, and looking forward to my Monday morning all-hands call. Yes, you read that correctly.
The Mute Button Is Your New Workout Partner
Before we get into the exercises, let's establish the ground rules. Camera off is ideal, but even camera-on meetings work with strategic positioning.
I've done these exercises during board meetings, investor calls, and team check-ins. Nobody's noticed, but my fitness tracker has!
The Executive's Conference Call Training Program
Here are the 10 exercises I rotate through, depending on meeting length and camera status. Start with one or two per call and build from there.
1. Desk Push-Ups (Camera Safe) Stand arm's length from your desk, place your hands shoulder-width apart on the edge, and perform (slow) push-ups. Looks like you're leaning in to concentrate.
2. Wall Sits (Camera Off Recommended) Back against the wall, slide down to a 90-degree angle. Hold while discussing quarterly projections. Start with 30 seconds, build to the length of the entire agenda. Your quads will thank you during your next run.
3. Calf Raises (Camera Safe) Stand naturally, rise onto your toes, hold, lower slowly. Completely invisible on camera if you're chest-up in frame. I do 25 between each speaker during roundtable discussions.
4. Standing Marches (Camera Off) Simply march in place with high knees. Perfect for those calls where you're primarily listening. Set a goal: 100 marches per agenda item.
5. Seated Leg Lifts (Camera Safe) While seated, straighten one or both legs and hold them parallel to the floor. Hold for 10 seconds, lower, repeat. Your hip flexors need this after all that sitting.
6. Resistance Band Pulls (Camera Strategic) Keep a resistance band at your desk. Anchor it to your chair or desk leg and do rows, chest pulls, or shoulder raises. Position your camera high, and these movements will look like you’re writing.
7. Isometric Squeezes (Camera Safe) The stealth option. Squeeze your glutes, hold for 10 seconds, release. Or press your palms together in front of your chest for an isometric chest squeeze. Completely invisible, surprisingly effective.
8. Standing Desk Squats (Camera Off) During longer calls, bang out sets of 10-15 squats. I use the Pomodoro method: every 25 minutes of call time equals one set. A two-hour meeting becomes a legitimate workout.
9. Plank Hold (Camera Off) Drop into plank position during breakout sessions or when you're not presenting. Start with 30 seconds and build up to holding through entire chunks of the meeting.
10. Shadow Boxing (Camera Off) My personal favorite for afternoon energy. Throw light punches while listening to quarterly reports. Great cardio, stress relief, and nobody gets hurt!
Making It Sustainable
The key to conference call fitness isn't intensity—it's consistency. You're not trying to perfect your deadlift during the Monday morning check-in. You're accumulating movement throughout your day, fighting the slow deterioration that comes from sitting at a desk.
Start small. Pick one exercise for your next call. Set a phone reminder if needed. After a week, add a second movement. Within a month, you'll have transformed your most sedentary obligation into active recovery time.
The Compound Effect
Here's what nobody tells you about exercise during conference calls: you'll actually become better at both. Physical movement increases blood flow to the brain, improving focus and decision-making. I retain more information and contribute better ideas when I'm moving versus sitting.
Your afternoon energy crashes? Gone. That post-lunch call where you usually fight sleep? You're now alert and engaged. Your team notices your increased participation. Your body notices the increased activity.
Your next call starts in what—10 minutes? Perfect. That's enough time to grab some water, position your camera strategically, and prepare to transform dead time into training time.
Your next conference call is your first workout. Which exercise are you starting with? Drop it in the comments. I want to know!