Being stuck at the office all day can get really dull, and by the time work’s over, many people just don’t have the energy to hit the gym. But don’t worry, there are plenty of office exercises and tips to help you burn some calories while you’re working or studying.

Let’s dive into ten tricks you can try right now to stay healthy at the office!

First off, staying hydrated is key, but it’s easy to forget when you’re busy. Try setting multiple alarms on your phone to remind you to grab some water. Not only will this keep you hydrated, but it’ll also get you up and moving a bit.

Since all that water means you’ll need bathroom breaks, take the chance to walk a bit more. Instead of heading straight to the nearest bathroom, choose a route that makes you walk a little further, just to get your blood flowing.

Consider swapping your office chair for a stability ball. These balls encourage you to sit up straight, improving your posture and balance. Plus, you can use them for some quick exercises like ball crunches during breaks.

While typing away, try doing some glute squeezes. Just contract your glutes, hold for 5-10 seconds, then release and repeat. It’s a simple way to work your muscles without anyone noticing.

Another easy exercise is calf raises. Press down on your feet for resistance and lift your heels off the ground, keeping your toes down. The harder you press, the more resistance you’ll get.

To work on your thigh and hip muscles, try adductor squeezes. Squeeze your knees together for 5-10 seconds by pressing your fists between them, then release and repeat. For the opposite effect, do abduction exercises by pressing against your outer knees while trying to open them.

If you don’t mind a bit of fun, you can do arm circles to work your shoulders. Hold your arms straight out and do small circles forward for 30 seconds, then rest and do circles backward for another 30 seconds.

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

If you have a private office or don’t mind being seen, use free minutes for bodyweight exercises like squats, push-ups, and planks. You can use your chair, stability ball, or desk for support.

When it comes to office exercises, there are no real limits—only your imagination. Keep finding ways to stay active every day, and you’ll be on track to achieve your fitness goals!