Staying healthy and fit can be difficult when you’re sitting at work all day. Take a few minutes throughout the day to do some quick exercises and improve your health and well-being. Unless you work at a gym, you will probably need some quick, inconspicuous exercises to do in the office.

Jog in place: While it’s not the least conspicuous exercise out there, jogging in place is a great way to get some cardio in during work hours. It can also help you avoid aches and pains from sitting all day. You can jog in place for a couple of minutes next to your desk.

Exercises You Can do at Work: While sitting in your chair, hold your legs straight out for 10 to 30 seconds at at time for a few reps. This is a good strength exercise that’s easy to do at work.

Walk: You can take a walk around the building or just get up and walk around your office for a few minutes. It sounds so simple, but every bit of exercise you can fit into your day is a bonus.

Wall sit: If no one is around, you can sit against the wall for a few seconds or even a minute at a time. Put your back against a sturdy wall and slowly lower yourself down, bending at the knee like you’re sitting in a chair. Then hold that position.

Wall push up: Put your hand on a sturdy wall, stand up with your back straight, and then bend at the elbow. This is a standing push-up motion and is a great strength exercise.

As with any exercise regimen, don’t jump in at a level you’re not ready for and don’t push yourself. You want to get and stay healthy while avoiding injury.

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