1. Tap your toes whilst sitting (move the feet around tapping different places on the floor under your desk) – For more vigorous tapping, stand in front of a small bin and lift up your legs to tap your toes on top of the bin. Repeat 10 to 15 times with each foot.
2. Take the stairs – Taking the stairs instead of the lift is a great way to increase your daily exercise, plus, you are more likely to get to your destination quicker! For a more vigorous effort, speed up and/or take 2 steps at a time.
3. Knee lifts – On the spot, lift each knee as high as you can. The higher your knee lift, the harder the work. All you need is 1 minute at a time.
4. Squat – Feet shoulder width apart, squat down so the knees are at 90 degrees (touching your bum on your chair; don’t sit!). Repeat 10-12 times
5. Squat jump – Feet shoulder width apart, squat down so the knees are at 90 degrees (touching your bum on your chair; don’t sit!). Jump upwards as high as possible. Repeat 10-12 times
6. Split squat jump – Feet shoulder width apart, step backward. Lower into a lunge and jump upwards swopping feet in the air to land with the opposite leg in the front. Repeat 10-12 times.
7. Shake it out – Simply stand up and shake your arms and legs for 30 seconds to a minute.
8. Wall sit – Stand with your back against a wall with your feet 1 to 2 feet away from the wall. Bend your knees and slide your back down the wall until your thighs are parallel to the ground. Sit and hold for 30-60 seconds.
9. Just stand – Burning around 2 Cals more per minute compared to sitting down, you will also increase blood flow and reduce fat deposition just by standing up.
10. Calf raises – While your in the phone or waiting for the printer, why not do some double leg calf raises by going up on your tip-toes, holding for 1-2 seconds and lowering. Repeat 15 times. To make it a little tougher try it on a single leg!
11. Squeeze – Using a cushion, tennis ball or even a bottle of water, place it between your knees and squeeze for a groin and hip workout in your chair. Hold for 30 seconds and repeat 10 times.
12. Pelvic floor – Imagine you are trying to stop the flow of urine when you are having a wee; that’s your pelvic floor. Contracting the same muscles slowly, hold for a coupe of seconds and release slowly. Repeat 10 to 15 times.
13. Seated leg raise – While seated, straighten your leg in front of you and hold for 5 to 10 seconds, lower and repeat 10 to 15 times for each leg. To make it tougher raise both legs at the same time.
14. Hamstring – Holding onto your desk or chair, slowly lift your foot to your bum and lower. Repeat 10 to 15 times.
15. Tricep dips – Sit on the edge of your desk or a non-rolling chair. Place your hands either side of you and move your feet forward one or two steps. Straighten your arms and then bend them to 90 degrees, hold for a second or two and then straighten to the start position. Repeat 10 to 15 times.
16. Bicep curl – Using a water bottle, your bag or anything on your desk with a bit of weight that you can handle, straighten your arm to your side and slowly bend your arm bringing to your chest before lowering. Repeat 10 to 15 times for each arm.
17. Chest – Placing the palms of your hands together at chest height, push your hands together as hard as you can. Hold for 5 to 10 seconds, rest and repeat 10 to 15 times.
18. Punching – Sitting in your chair (or standing if you’re brave enough to let everyone else in the office see you!), punch the air in front of you with alternate fists for 15 seconds. Repeat 4 times.
19. Shoulder shrug – Pull your shoulders to your ears, hold for 10 to 15 seconds and release. Repeat 5 times
20. Ab squeeze – Tighten your abdominal muscles by pulling your belly button into your spine (don’t forget to breathe out when you contract). Hold for 5 to 10 seconds, Repeat 10 times.