Being stuck in the office all day can be pretty dull, and by the time work is over, many of us just don’t have the energy to hit the gym. So, what can you do to burn a few calories while you’re working or studying? Here are 10 tips to help keep you healthy at the office!

First, don’t forget to stay hydrated. It’s easy to get caught up in work and forget to drink water. Set multiple alarms on your phone to remind you to take water breaks. Not only will this keep you hydrated, but it will also get you moving and stretching.

With all that water, you’ll need to visit the bathroom more often. Take the long way to the restroom to get your blood flowing and burn some extra calories. Just don’t go overboard—no need to go from the 2nd floor to the 13th!

Using a stability ball instead of an office chair is trendy these days, along with standing desks. Stability balls help you sit up straight, improve your posture, and work on your balance and core muscles during breaks with exercises like ball crunches.

While working, you can do glute squeezes. Simply contract your glutes for 5-10 seconds, then release and repeat. Another easy exercise is calf raises. Push down on your feet to create resistance and then lift your heels off the ground while keeping your toes down.

For your thighs and hip muscles, try adductor squeezes by squeezing your knees together against your fists. Hold for 5-10 seconds, release, and repeat. To work the opposite muscles, the hip abductors, press against your outer knees while trying to open them.

Don’t mind looking a bit silly? Try arm circles to work your shoulders. Hold your arms out sideways and make small circles. Do this for 30 seconds in one direction, rest, and then switch directions.

Want to work your quads? Do leg extensions under your desk. Keep your balance by holding onto your chair or desk, extend your leg out, and hold for 5-10 seconds before releasing and repeating.

If you have your own office or don’t mind the audience, you can do bodyweight exercises like squats, push-ups, and planks. Use your chair, stability ball, or desk for support and balance.

And remember, there’s no limit to how you can stay active at the office. Use your imagination to find different ways to keep moving while you work or study.

Stay active every day, and make sure to do something that makes you break a sweat. This helps you stay on track with your health goals!