So you’ve got health insurance in case you get sick, but what can you do to help prevent a trip to the doctor? Exercise. Did you know that sitting burns almost no calories at all? With the health risks associated with a sedentary lifestyle, the recommended 30 minutes of cardio five times a week may not be enough. We know it’s pretty impossible to go for a jog in the middle of the workday, but there are a few things you can do to keep yourself moving. As always, consult your doctor before starting a new exercise routine.

Cardio

1. Take the stairs everyday.

(You know you want to avoid the awkward elevator, anyway!) The stairs are great to get your heart rate up. Take the stairs two at a time for an extra burn.

2. Walk it out.

Walk anywhere you can–for as long as you can. If the weather is nice, head outside and make your way around the building. It may only take you 5-10 minutes, but add the stairs too, and you’ll definitely get your heart pumping!

Legs and Bottom

3. The Wall Sit:

Standing with your back against the wall and with your knees bent, slide your back down the wall until your knees are parallel to the floor or you’ve created a 90 degree angle. Hold for 30-60 seconds and repeat. You can do this while talking on the phone, or reading a letter or proposal.

4. Calf Raises:

Standing with your feet shoulder-width apart, press up onto your tippy toes, raise and  then lower back down. Try three sets of 12-15 reps. This is perfect to do while you wait for a big job to print or for more coffee to brew!

Shoulders and Arms

5. Tricep Dip:

Using a sturdy desk or non-rolling chair, sit at the very edge and place hands on either side of your body while gripping the desk’s edge. With your feel firmly planted 2 steps away from the the desk, straighten your arms up to lift the body. Bend the arms to reach a 90-degree angle so your body dips down. Hold, and re-straighten. Try 8-10 reps.

6. The Namaste:

Seated upright with your feet flat on the floor, bring your palms together in front of the chest and put both hands together powerfully until you feel your arm muscles contract. Hold the prayer hands pushed together for 30 seconds. Release and repeat. (This also may be very relaxing, too!)

Chest, Back and Neck

7. Shoulder Blade Pinch:

Roll back your shoulders until the shoulder blades are pinched together. Pretend your holding a pen between your scapulars and hold for 5-10 seconds, release, and repeat for 12-15 reps.

8. Neck strengthening:

Put your head in your hands and press your palms into your forehead as if trying to push behind the head backwards. Resist the motion by engaging the neck muscles. Then clasp your hands behind the back of your head and try to push your head backward, resisting the motion with your hands. Hold each for 5 seconds and repeat 5 times.

Core

9. Bye bye desk chair:

Replace your desk chair with an exercise ball. It will force you to not only maintain good posture, but strengthen your core as your try to maintain your balance. If your really gutsy, you can even roll the ball further up on your back to do a few crunches.

10. Squeeze your abs:

Don’t want to bust out in a full sit-up at work? We don’t blame you. Try something a tad more discrete. Take a deep breathe and tighten the abdominal muscles, bringing in your belly button as you exhale. Squeeze for 5-10 seconds and release. Try this for 12-15 reps and you’re on your way to a six-pack!

These exercises alone may not get you the perfect physique–but they certainly warm the blood, get your heart pumping, and challenge your muscles throughout a day of sitting. The benefits of exercise are endless, but it should help cut down on trips to the doctor by warding off disease, strengthening your heart muscle, aiding in weight loss, managing or preventing back pain, and more.

Do you have any exercises for the workplace? Share with us!

*Read more ways to exercise at work at  greatist.com/fitnesss/deskercise-exercise-work/

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