Sitting in the office all day can get really boring and tiring. By the end of the day, most people just don’t have the energy to hit the gym. We often get asked for tips on how to burn a few calories while working or studying. So, here are 10 tricks you can try right now to stay healthy at the office!

First, it’s easy to forget to stay hydrated when you’re focused on work. A good way to remember is to set multiple alarms on your phone to remind you to drink water. This not only keeps you hydrated but also gets you up and moving.

With all those water breaks, you’ll need to visit the bathroom more frequently. To get a bit more exercise, take the long way to the bathroom. You don’t have to go to a different floor, just take a longer route to your usual bathroom.

Consider using a stability ball instead of your office chair. Stability balls help with posture, balance, and work your core muscles. They are a great way to stay active even while sitting.

You can do glute squeezes while sitting at your desk. Just contract your butt muscles, hold for 5-10 seconds, release, and repeat. It’s a simple exercise you can do anytime.

Calf raises are another easy exercise. Press your feet down and lift your heels off the ground while keeping your toes down, contracting your calf muscles. The harder you press down, the more resistance you get.

For your thighs and hips, try adductor squeezes. This involves squeezing your knees together, working your inner thigh. Hold the squeeze for 5-10 seconds, release, and repeat. For the outer thighs, press against your outer knees while trying to open them.

Arm circles are great for your shoulders. Hold your arms straight out and make small circles, both forward and backward, for 30 seconds each.

You can also do leg extensions under your desk. Hold onto your chair or desk, extend your leg out, and flex your quad. Hold the contraction for 5-10 seconds, release, and repeat.

If you have some privacy, you can do bodyweight exercises like squats, pushups, and planks. These exercises can be done using your chair, stability ball, or desk for support.

The key is to stay active every day. Find ways to move and challenge yourself, even while working or studying. This will help you stay on track with your fitness goals!