Sitting at a desk all day can become monotonous and tiring. After a long workday, many find they lack the energy to head to the gym. People often ask us for office exercises and tips to burn some calories while working or studying.

Let’s dive into 10 practical tips you can start using right now to stay healthy at the office!

First, it’s easy to forget to stay hydrated, especially when you’re immersed in your work. Setting multiple alarms on your phone can remind you to grab some water. This not only keeps you hydrated but also gets you moving and stretching.

With all those water breaks, you’ll need bathroom visits. To get your blood flowing a bit more, take the long way to the bathroom. I’m not suggesting a trip to a different floor, but taking a longer route within your floor can help.

Replacing your office chair with a stability ball is quite popular these days. Stability balls help you sit upright, improving your posture and working on your core. You can even do some ball crunches during breaks.

While writing a memo or working on something unexciting, try glute squeezes. Contract your butt muscles for 5-10 seconds, then release and repeat.

For calf raises, press down on your feet and lift your heels off the ground, keeping your toes down. The more pressure you apply, the greater the resistance.

You can work your inner thighs with adductor squeezes. Squeeze your knees together, using your fists as resistance between them. Hold for 5-10 seconds, release, and repeat.

For hip abductions, press against your outer knees while trying to open them. This exercise targets your outer thighs. Hold for 5-10 seconds, release, and repeat.

If you don’t mind looking a bit silly, arm circles can work your shoulders. Extend your arms and make small circles forward for 30 seconds, rest, then do circles backward for another 30 seconds.

To work your quads, perform leg extensions under your desk. Hold onto your chair or desk for balance, extend your leg out, and flex your quad. Hold for 5-10 seconds, release, and repeat.

If you have some privacy, you can do bodyweight exercises like squats, pushups, and planks for a full-body workout. Use your chair, stability ball, or desk for support.

There are no limits to exercising at the office—it’s all about creativity. Find ways to stay active every day, and you’ll be on the right track to achieving your fitness goals! Stay active!