Everybody knows we’re supposed to exercise to stay healthy.

On average, an adult is expected to perform 150 hours of moderate aerobic activities and 75 hours of intense aerobic activities to stay healthy, according to the Department of Health and Human Services’ recommendations.

However, as much as we all would like to stay in shape, not everyone has the opportunity to do so. With a 9-to-5 job that is very stressful and tiring, you might not have enough time to go to the gym every night or every morning to work out, and even if you do, you won’t have enough strength to go through intensive workouts.

So why not exercise in the office? While the idea might sound strange, the office is the perfect place for you to practice moderate exercises every now and then. Even better, when you exercise in the office, you will also reduce your sitting time, helping to prevent sitting diseases which office workers are very susceptible to. Here are some easy stretches and workouts that you can do in almost every office.

Stretches

Stretches help to loosen your muscles and ease neck pain or back pain. It is important to stretch thoroughly before you start an intensive exercise. Here are some easy stretches:

Rubberneck: This is a stretch for your neck. Sit up tall and drop your right ear down to your right shoulder. Hold for a few seconds, then repeat for the left side.

Look around: This stretch helps you to strengthen your neck a great deal. To do this, simply turn your head to the left or the right, and look over your shoulder. Hold for a few seconds, then do the same for the other direction.

Shrugs: This is a great stretch for your shoulders. Raise both of your shoulders as close to the ears as possible. Hold for a few seconds, and then release. Repeat a few times.

Knee press: The classic pre-workout stretch. This is especially helpful if you get some feeling in your legs after sitting too long. To do this stretch, simply bring your right knee up to your chest and hold for 10 seconds. Then, do the same for your left knee.

Strength workouts

If you are a gym-goer or a workout enthusiast, don’t let the office be a barrier! Here are some really cool exercises you can try out in the office without the need for gym equipment.

Push-ups: The classic workout. Just remember that you should not do this on the floor, but instead on the edge of your table or the wall. If you are working in a cubicle, then the wall is not an option, else you might end up on your colleague’s desk.

Squats: This exercise is extremely effective in developing your hips and bottoms. Simply stand up and then slowly sit back down for at least 10 reps a set.

Tricep Dips: A great little exercise to activate the muscles in the upper arm. Find a stable chair and sit on the edge of the chair. Extend your legs with your feet about hips wide apart and heels touching the ground. Lift your body with your palm and sit forward from the chair so that you are slightly clear from the edge of the seat. Lower yourself until your elbows are roughly 45 to 90 degrees bent. Push yourself back up to the starting position and repeat this for 10 reps.

It’s important to keep yourself busy while working in the office. If you don’t have the time or means to go to the gym before or after work, exercising in the office is a great way to reduce that harmful sitting time.

As with all exercises, please make sure you consult your doctor or therapist before starting any form of workout.