Sitting in the office all day can be really boring and monotonous. After a long day, many people just don’t have the energy to go to the gym. We’re often asked about exercises and tips that can help you burn some calories while you’re working or studying. Well, let’s look at 10 practical tricks you can use right now to stay healthy at the office!

First, it’s easy to forget to stay hydrated when you’re focused on work. Set multiple alarms on your phone to remind you to drink water. This not only helps you stay hydrated but also gets you moving and stretching.

All those water breaks mean more trips to the bathroom. To get a bit more exercise, take the long way to the restroom. You don’t have to go to a different floor, just choose a farther route to your usual bathroom.

Consider swapping your office chair for a stability ball. These balls help you sit up straight, improving your posture and core strength. Plus, you can use them for exercises like ball crunches during breaks.

While sitting at your desk, try glute squeezes. Contract your glutes, hold for 5-10 seconds, then release and repeat. Another quick exercise is calf raises. Push down on your feet for resistance, lift your heels while keeping your toes on the ground, and feel the burn in your calves.

For thigh and hip muscles, try adductor squeezes. Press your knees together with your fists in between, hold for 5-10 seconds, then release and repeat. You can also work on hip abduction by pressing against your outer knees while trying to open them, targeting the outer thigh.

If you don’t mind looking a bit funny, try arm circles to work your shoulders. Hold your arms out to the sides and make small circles forward for 30 seconds, then rest and do backward circles for another 30 seconds.

Under your desk, you can do quad extensions. Hold onto your chair or desk for balance, extend your leg out, lift your foot and calf, then flex your quad. Hold the contraction for 5-10 seconds, release, and repeat.

If you have a bit of privacy, you can do bodyweight exercises like squats, push-ups, and planks. Use your chair, stability ball, or desk for support if needed. These exercises provide a great full-body workout.

Remember, when it comes to office exercises, the only limit is your imagination. Find creative ways to stay active while working or studying.

Just make sure to stay active every day. Do something that makes you break a sweat, and you’ll be on your way to achieving your fitness goals!