Office ExerciseSitting for hours on end at the office isn’t just a great way to pack on the pounds, it’s also a great way to increase your chances of developing heart disease, musculoskeletal disorders, diabetes and even some cancers. Heading to the gym can certainly help with your overall help, but it simply won’t counteract 8 hours of sitting. The solution? Get more office exercise!

1) Stretch as You Sit

Just because you’re sitting, doesn’t mean you can’t challenge your body. Start with a stretch that opens up your hip flexors; simply pull one ankle to the calf of the opposite leg until it forms the numeral 4, and then lean forward over your hips, keeping your back straight. You can also try folding your hands together behind your back and arching forward to stretch your neck and back. Even sitting up straight can be a good challenge for your core, as it challenges your muscles to keep your body upright.

2) Sneak in Some Pushups

Don’t worry, we’re not suggesting that you pump out thirty push ups on the floor of your office in a dress and high heels. In fact, wall push ups can be just as effective, and they’re easy to do in the privacy of your office, cubicle, or even the bathroom, if no one is around. They’ll tone up your arms and get your heart pumping too — just what you needed on that much needed break.

3) Cycle the Day Away

Chances are you’ve heard about the amazing treadmill desk, which keeps you walking as you type. However, treadmill desks can be expensive and, well, difficult; after all, typing while you walk isn’t the most intuitive thing in the world. Instead, why not try a portable pedal bike? They fit right under your desk, can be easily stored, and are an intuitive, easy way to keep yourself moving as you type the day away on your ergonomic keyboard.

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Having a desk job doesn’t have to meaning buying into a sedentary lifestyle. With a few easy lifestyle changes, you’ll be stretching and pedaling the day away in no time! For more excellent tips in this vein, we highly recommend reading, Don’t Just Sit There! How to Get Fit at Your Desk.

How do you stay fit at the office? Let us know in the comments below.