Many of us spend our entire workday behind a desk and don’t get an exercise at all while we’re at work. It is essential for all humans to get exercise of some sort every day or else we will end up overweight and unhealthy.

You may not realize that it is possible to exercise right at your desk! Here are some ideas on how you can stay fit even while you’re sitting behind your desk at work.

• Cardio at Work
  Get your heart rate up for a minimum of 30 minutes a day. Every little bit of cardio you can do will benefit you. You can get a decent cardio workout in less than 10 minutes right at your desk. For example, you can raise your arms above your head quickly and then lower them repeatedly. You can work out your legs by making running movements with them under the desk. Alternating these would be a great quick workout.

• Stretch Your Arms
  Many people who work at a desk all day use their arms for typing and other activities. It is a good idea to stretch out your arms and wrists by pulling your hand back by the fingers until it can’t stretch anymore. You can also stretch your arms in the same way. Another idea is to put your hands together and push as hard as you can. This simple exercise works out your arm muscles.

• Work Your Legs
  Exercising your legs at work can increase circulation and prevent leg pain. At your desk, you can raise your legs straight in front of you and hold them there for a few seconds before lowering them. Do this over and over again. You can do one leg at a time and then do both legs together.

• Don’t Forget Your Back
  Sitting at a desk all day can really mess with your back. You can do a few simple things at your desk to prevent back pain from occurring. Most importantly, make sure you sit up straight behind your desk. Avoid slouching because that will lead to pain and other back issues over time. Hold your stomach in and pull your shoulders back for about 5 seconds every so often. You can work on your torso by twisting around to the left and right at your desk as well.

You will still need to get a strenuous workout in at home (or at the gym) but these are good exercises you can do at work.