We are constantly looking for excuses for not doing sports. One of them is that we don't have time for this because of work. Now you will have one less excuse, because the complex that we will show you today can even be done at your desk!

It includes 9 exercises that stretch the muscles, tone them and avoid unpleasant back pain. Exercise engages every part of the back, from the top to the lower back. To this set, you can also add the same set of neck exercises that you can find.

Shrugs

This exercise engages the upper back. Sit upright and place both feet on the floor. The arms should hang along the torso. Raise your shoulders to your ears while keeping your neck straight. Hold for a moment and lower your shoulders back down. Repeat several times.

Reduction of the shoulder blades

Sit upright with your feet flat on the floor and your arms extended along your torso. Bring your shoulder blades together without lifting your shoulders. Hold for a second and stretch your shoulders forward. This will stretch your shoulder girdle in the opposite direction. Repeat the exercise several times at a slow pace.

Shoulder rotations

Sit upright with your feet flat on the floor. Place your hands on your shoulders. Rotate forward a few times as if you were floating. Repeat several times and do the same in the opposite direction.

Back crunches

Sit upright on the edge of a chair with both feet flat on the floor. The knees should be parallel to each other. Place your hands behind your head and rotate your torso to the right and then to the left. Repeat several times.

Lumbar flexion

Sit upright on the edge of a chair with your feet flat on the floor and your hands behind your head. Arch your back and look at the ceiling. The neck, shoulders and head should go as far back as possible, and the middle of the back should go forward. Repeat several times.

Seated Forward Curl

Sit up straight with both feet flat on the floor. Bring your knees together and bend forward with your chest on them. Avoid rounding your back. You can help yourself a little by grabbing your shins with your hands. Hold this position for as long as possible and return to the starting position. Repeat several times.

Side bends

Sit on the edge of a chair and place both feet on the floor. Keep your knees parallel to each other. Place both hands behind your head and tilt your torso to the left. Return to starting position and tilt it to the right. Do not tilt your back forward or backward. Repeat several times.

Cat-Cow Pose (Marjariasana-Bitilasana)

Sit on the edge of a chair and place both feet on the floor. Knees should not touch, put your hands on your knees. Stretch your mid-back forward, being careful not to help yourself with your pelvis and shoulders. Then, round your back and pull it back. Repeat several times at different rates.

Side bending

Sit upright on the edge of your chair. Place your hands on your knees. Bend your back to the left, then repeat on right side... Don't help yourself with your shoulders and pelvis. Repeat several times.

You can find the description for these exercises in the original.

Almost all modern professions have forced a person to be motionless for 8-10 hours at the computer. Sitting in a comfortable office chair by the air conditioner, hardly anyone thinks about the problems that mature over the years and, as a result, turn into a whole bunch of diseases in the body. To prevent these problems, you should talk in more detail about charging for sedentary work. It's never too late to take care of your health.

Sedentary and Office Work Exercise

The consequences of sedentary work for the body

It's no secret that we have been sitting for many years - first at school, then at the institute, and then at work. Youthful vigor is gradually replaced by lethargy, chronic fatigue and other signs of a working person - extra belly, sagging shapeless hips and a bunch of diseases. Few people understand, in general, the presence of a problem, and the emerging diseases are justified by age. But you just have to devote a little time to your body in office everyday life, using simple exercises for sedentary work, and the situation will improve significantly.

If you do not take care of prevention in time, you can safely expect the development of such deviations:

Here is a short list of common sedentary problems. The situation seems difficult, but quite solvable... In sedentary work, exercise for women is extremely important, given the tendency of the female body to store unused calories and the general tendency to involve women in office work.

How to sit properly in the workplace?

Let's start by defining correct position the case at the work table. So:

• keep your back straight;
• tighten the stomach, hold with the abdominal muscles;
• keep your head straight with your chin straight (the monitor should be at such a height that your eyes look in the middle of the screen);
• put your legs together, it is better to place your knees slightly above the hip line (you can use a support under your feet).

Gymnastics for office workers

A set of exercises for sedentary work at the computer

Every person's morning should start with gymnastics. Just 10-15 minutes of morning warm-up will help to awaken the muscles, tone them up and start the working morning with a positive charge of vivacity. Exercise office charging, we repeat each movement 5-10 times. This is quite enough for the exercise to "pump over" the stagnant zones and fill the muscles with energy.

Sedentary Neck Exercises

By doing regular neck exercises while seated, you are helping to ensure proper blood circulation to the brain, and thus your efficiency at work. Performing the following complex:

Charger for hands and arms

Hands and arms also need to be warmed up:

• circular rotation hands back and forth;
• circular rotation with brushes in front of you;
• clenching the fingers into fists and unclenching, making sharp active movements;
• keeping the hands on the weight in a horizontal position (arms extended to the sides) for the maximum possible time;
• put palms together in an emphasis at chest level, make static pressure of the palms, straining the pectoral muscles.

Exercises for abdominal muscles during sedentary work

The abdominal muscles require special attention, which quickly signal the stagnation of calories by deposits.

How to warm up while sedentary

Effective and at the same time simple exercises shape the abdomen:

• in a sitting position, hands on the waist: turning the body left and right to the maximum muscle tension;
• sitting upright on a chair, draw in and relax your abdominal muscles;
• from a standing position, perform lateral bends to the left and right, hands on the belt;

Back exercises for seated work

It is important to remember: when seated work, exercises for the back should be performed regularly, since the muscles of the back receive a huge load from a static position:

• from a sitting position: straighten your back, strain as much as possible long muscles along the spine, count to 10, alternate with relaxation of the back muscles. Gradually increase the score to 20-25;
• standing, circular motion pelvis clockwise and counterclockwise;
• in a standing position, feet shoulder-width apart, hands on the belt: tilt the body to a horizontal position, keeping your back straight, count to 10. Gradually bring your back to 20. It is important to keep your back straight, not bend your knees.

Sedentary Leg Exercises

Exercising for the legs while sedentary is also extremely important, since it helps to accelerate the stagnation of blood in the vessels:

Exercises for people with sedentary work

• walking up the stairs;
• squats - back straight, hands behind the head;
• circular rotations - first the feet, then the knees clockwise and counterclockwise (if clothing allows);
• from a standing position, bend forward into a fold, keeping your knees straight, trying to reach the floor with your hands;
• in a sitting position, pull the socks of the feet towards you as much as possible - away from you.

How often should you exercise?

Daily gymnastics in the workplace will help you maintain good physical fitness. Regular execution of simple physical exercise requires little effort from you... It is important to allocate 5 minutes of rest for each hour of working time (walk around the office, up the stairs). Once every 2-3 hours, you should set aside 10-15 minutes for a set of exercises.

When working at a computer, also adhere to simple rules:

• change your sitting posture often;
• get up every hour for 5 minutes, stretch your arms up, make simple bends of the body;
• regularly do wet cleaning on the desktop, otherwise you run the risk of constantly breathing dust;
• decorate your desktop with a mini aquarium or cactus;
• ventilate the room regularly.

Ecology of life. Healthy back- a guarantee of the health of the whole organism and a guarantee of good health. Which four exercises will help ...

A healthy back is the key to the health of the whole body and a guarantee of good health.Back problems are a real scourge of the people of the twenty-first century. Sedentary work, presence of cars, lack of physical activity, improper nutrition: all this, to one degree or another, becomes the cause of diseases of the spine. To avoid them and enjoy free movement, as well as the absence of discomfort in the back, it is necessary to engage in physical education. And with a sedentary way of working, in addition to regular workouts, from time to time you need to stretch your spine. What exercises for the back can be done without leaving the workplace (or after work at home if you are ashamed of colleagues), says the fitness director, elite trainer of the financial club Body art fintess Valeria Ivaschenko.

In order to stretch your back during your working day, do some simple exercises. This will help to remove the "clamps" and relieve you of discomfort in the back.

The first exercise for the upper back (cervical and thoracic spine) is called "Simulated Swimming"... In order to perform it, stand straight with your knees bent. Bend forward a little in lumbar, the crown is elongated, the cervical region is long. Stretch your arms in front of you, bend them at the elbows for inhalation and exhalation, bring your shoulder blades together, simulating swimming. Do the exercise for one minute, then rest for 30 seconds. Do 3 sets.

The second exercise, which is also the prevention of kyphosis and works with the thoracic spine, is called"Shoulder blade reduction"... It can be done both sitting and standing: whichever is more convenient for you. Sit up straight, stretch the top of your head to the ceiling, lower your shoulders, spread your straight arms to the sides. For 3 deep breaths, bring the shoulder blades, slightly bending in the back, expanding chest, as you exhale, stretch your arms forward, relaxing your back in the opposite direction, rounding it. Do the exercise for a minute, then rest for 30 seconds. Do 3 sets.

The third exercise is designed to work with the lumbar, sacral and coccygeal back. His name - "Twisting" Saw "". This exercise is the prevention of compression load on the spine and lordosis. To perform it, sit down, fix the pelvis well so that it is motionless. The work in this exercise comes from the lower back. Pull the top of the head up, try to increase the distance between the vertebrae by inhaling. Then, on exhalation with a straight back, twist to the side in a "corkscrew" effect (in both directions). Do the exercise for a minute, then rest for 30 seconds. Do 3 sets.

For the last exercise, do "Standing crunches"... It perfectly relaxes the back muscles and gives a feeling of relaxation.

Get on the floor with your feet wide hip joint... Try to stretch the top of your head into the ceiling, while making an entrance. At the exit, lower your back down, twisting the vertebra by the vertebra, while the knees are bent. Strain while inhaling Press , pulling the navel to the lower back, and after exhaling, return to the starting position, straightening the round back.

In contact with

classmates

For most office workers (and freelancers working from home), being at a computer (desk) desk for an average of 6-10 hours a day is part of their daily routine. We all know that such an amount of time spent in sitting position at the computer, not good for the body and the body as a whole.

It can lead to back pain (most people forget to monitor their posture), eye strain, the development of hemorrhoids, and other equally pleasant consequences.

The life of an office worker is subject to a rigid schedule, in which, in addition to meetings, conferences, continuous beating of the keyboard and debriefing on the "carpet" in the management's office. At the same time, the performance indicators do not always satisfy the employee.

Quite different places get tired: the shoulders become "wooden", the lower back aches, the spine experiences a huge overload from the "back with a wheel" position, - the neck becomes numb, and the eyes, staring at the monitor for several hours, is a completely separate conversation. The body asks for help, and light office gymnastics will be the best help.

How to make it so that working in the office at the computer is not a "test of strength" for your body? There are several rules that can be followed to improve posture and maintain health.

Ergonomic workplace and correct fit

Before proceeding to the consideration of the sets of exercises, it will not be superfluous to remind you of the landing rules.

Firstly, the chair itself (office chair) should be comfortable and fit the table in height and dimensions.

Secondly, the posture. The back is straight, the shoulders are straightened and laid back slightly. The top of the monitor should be at eye level. If now you have to tilt your head down or lift up, then the height of the screen needs to be changed. Make sure your wrists are not resting on the keyboard or mouse pad (unless you have a dedicated wrist pad). This will help to avoid the occurrence of tunnel syndrome (all office workers at risk of this disease). The legs should be bent so that the knees are just above the level of the hips. Feet rest on the floor or on a low special footstool.

Any workout, including office workout, should be started with a warm-up. The ideal option is to go up and down two or three floors using the stairs. It's good to do this every hour or two. You will immediately "wake up" the circulatory system sleepy from a sitting position. And at the same time you will rest for a couple of minutes from the hustle and bustle of the work.

The exercises below will help you relieve stiffness and fatigue from overworked muscles.

Neck

The neck is not only the spine and muscles, it is also the main highway that supplies nutrients the brain and excreting its waste products. Overextension of the neck muscles leads to a violation of the outflow of blood, which means that there will be problems with the delivery of fresh blood, rich in oxygen and nutrients.

• Put your hands on the back of your head with your palms down, lower your head so that the chin touches the sternum, gently pull your head down with your hands, hold in this position for a few seconds, feel a stretch in the muscles of the back of the neck.
• To stretch your neck muscles, slowly tilt your head back and forth, side to side, and turn right and left. These simple exercises can be done at any time when you feel that you need to relieve fatigue and tension. Then you can perform head rotations, flexing the neck. First rotate in a circle in one direction, then in the other direction.

Attention! Never do circular rotations of your head without first "warming up" the muscles! This can damage the joints of the neck. If doctors find you have cervicothoracic osteochondrosis or hernia intervertebral disc v cervical spine of the spine, limit yourself to forward-downward movement of the head, backward movement is contraindicated for you.

Arms and shoulders

There are many exercises for stretching your arms and shoulders that you can do from the comfort of your chair. First of all, these are all kinds of stretching.

• Clasp your hands in front of you, and then raise them above your head, straightening your elbows and "twisting" your palms up.
• Lower and raise your shoulders, trying to give a load to the muscles, pulling your head into the shoulders with force as you raise them, and lowering them, aiming at the floor.
• Do circular rotations with your shoulders: 10 times forward, 10 times back. This will help relieve tension. If you are not very well physically prepared, then this exercise can cause you even a little pain at first. But don't worry, when the muscles stretch, everything will work out.
• One more good exercise- exercise with emphasis. Lean your hands on the table (on the sides, each about shoulder-width apart from the body) and bend, as if twisting: first tilt one shoulder to the opposite arm, then the other. With springy movements, try to bring your shoulders as close to the table as possible.

Wrist

• Rotate your hands around your wrists regularly (preferably once an hour): 10 times in one direction, then 10 times in the other. If you have to type a lot on the keyboard or work with the mouse, then such rotations will be a good prevention of tunnel syndrome.

Back

• Place your hands on your belt. Rotate your body to the left and right in turn. Turning to one side, spread your arms so that your shoulder blades are brought together behind your back. Turning to the other - bring your hands in front of you, as if hugging yourself. Repeat this exercise 6-8 times.
• In the starting position, standing, feet shoulder-width apart, hands on the waist, tilt the body to the right and left, forward and slightly backward. Make sure that your back remains flat during these movements. Perform 10 bends to each side. You can also perform several rotational movements of the pelvis clockwise and counterclockwise.
• With a simultaneous sharp movement, lift right hand all the way up, left - down and perform several jerks with your hands while arching your back. Then change hands.
• Stand up, put your hands on your belt. Take your elbows back so as to bring the shoulder blades together as much as possible. Return to starting position. Repeat this exercise 8-10 times.
• Bring your arms down and raise your shoulders as high as possible. Repeat 8-10 times.

Press

• Sit on a chair. Straighten your back, straighten your shoulders and tighten your buttocks a little. Take a deep breath and as you exhale, draw in your stomach with all your might. Perform at least 50 of these retractions. The exercise should be performed precisely due to the tension of the abdominal muscles. Make sure that the diaphragm practically does not rise. It is very important to inhale and exhale rhythmically, so do not hold your breath.
• For the bottom abdominal exists next exercise... Sitting, place your hands slightly behind you, palms forward. Connect your knees. As you exhale, lift slightly bent legs remembering to keep your back straight. Do at least 30 sets.

Chest muscles

Have you noticed that over time your posture becomes hunched over, top part torso bends over the keyboard? If so, as soon as you notice, do the following exercise.

• Sit on the edge of a chair, straighten your back and wrap your arms around the armrests of the chair so that your elbows and hands are on theirs outer surface... Now gently squeeze your elbows, trying to pull the armrests towards you. Just do not overdo it, otherwise you will have to answer for the broken chair. Do 15-20 repetitions of this exercise, holding the tension for 5-6 seconds.

Buttocks

• Sit on the very edge of your chair and lean forward slightly. You can put your hands on the table in front of you, but do not put all your weight on them. Tighten the muscles of the buttocks strongly and rise literally a few millimeters above the chair. After holding this position for 2-3 seconds, lower yourself into place. Do 12-15 repetitions.

Front of the thighs

• Sit on the edge of a chair and put your feet together with your knees pressed together. The back must be straight. Straighten your left and right knee alternately, pulling the toe towards you. Do the exercise until the muscles feel a slight burning sensation.

If this exercise is too easy for you, straighten two legs at once, remembering to keep your knees together. This option also allows you to engage your abdominal and back muscles.

Inner thighs

• It is very good to use a small inflatable ball to work them out. Simply pinch it between your knees and squeeze your legs rhythmically until the muscles are tired. If the ball is not at hand, fists will work as resistance.

Outer thighs

• It is there that the stubborn "breeches" are formed. While sitting, press your knees together. Place your hands on a chair on both sides, at mid-thigh level. Overcoming the resistance of your hands, press on them, straining your muscles with all your might for 5-7 seconds, then relax. Repeat at least 20 times.

The back of the thighs

• Place your feet shoulder-width apart under the table. If you are wearing shoes on high heels, it is better to take them off. Remember to straighten your back and tighten your abdominal muscles. Alternately press the heel of the right and left feet on the floor, holding the tension for 5-7 seconds. Repeat the exercise 10 times with each leg.

Caviar

• Stretch the caviar muscles as follows: without getting up from the chair, put your feet on your toes (so that you feel muscle tension). Keep them in this position until you feel a little tired (don't wait for discomfort!). Relax. After 10 minutes, repeat the exercise again. And so on for about an hour. This exercise is a great calf workout. It also helps prevent blood clots in the blood vessels in the legs (a problem with veins in the legs is quite common among computer users).

Ankle

• Do rotational movements with your feet: as in the exercise for the wrists - first in one direction, then in the other. 3 times. It helps to improve blood circulation in the legs and relieves itching (tingling, “needles” that can occur from poor circulation).

Breathing exercises

• Standing straight with our hands down, we take a deep breath with our nose and at the same time raise our hands through the sides, and as we exhale, we slightly tilt the body forward and lower our hands down through the sides.
• Take a few deep breaths. To further force the abdominal muscles to work, pull in your stomach and hold in this position for a few seconds after inhaling. Relax as you exhale. Repeat several times.

As you can see, nothing complicated. When you have a free moment, do these simple exercises... Your health will be grateful to you.

Reading time: 19 minutes

A sedentary lifestyle is the cause of many serious diseases and disorders in the body. But the modern reality, in which working at a computer is almost inevitable, leaves us no choice.

What if you feel uncomfortable during long sedentary work, or just want to warm up without leaving your workplace? We bring you a selection of office gymnastics exercises that will help you stay healthy and increase energy.

Sedentary lifestyle: why do you need office gymnastics?

According to the World Health Organization, more than 3 million deaths a year can be prevented by increasing physical activity during the day. The average office worker spends 80% of the day with low physical activity: sedentary work, meals, travel in transport - all this does not imply any movement. The paradox is that rest from sedentary work also very often does not imply being active: as leisure time people choose the Internet and TV, sitting in an armchair or lying on a sofa.

Studies show that a sedentary lifestyle causes metabolic disorders, hypertension, increased blood sugar levels, and increased cholesterol. It causes the risk of developing serious cardiovascular disease, cancers and early death... And even an hour long workout will not help much to improve the situation if you spend an entire working day in a motionless sitting position.

However, you can prevent the destruction of your health from a sedentary lifestyle by making it a habit to take short breaks from work for light exercise. Regular office gymnastics for a few minutes throughout the day can be more beneficial than working out for an hour 2-3 times a week. And if you manage to combine both, then you are guaranteed to help your body stay healthy.

Why do you need office gymnastics?

1. Regular physical activity boosts metabolic processes and helps the body regulate blood pressure, cholesterol and blood sugar. This reduces the risk of cardiovascular disease, diabetes, obesity.
2. Office gymnastics helps to calm nervous system, reduce stress and anxiety, which will definitely have a positive effect on your efficiency.
3. It is useful as a rest for the eyes, which is especially important when working at a computer or with papers.
4. Office gymnastics reduces the risk of developing diseases of the spine and is the prevention of acute pain in the neck, back and lower back.
5. Office gymnastics will improve blood circulation and activate the work of internal organs.
6. Regular exercise can help prevent muscle loss and bone tissue, which happens with age, if you do not exercise.
7. Switching to another activity (mental to physical) helps to increase energy and performance, get rid of drowsiness and lethargy.
8. Even simple exercises from office gymnastics, if done regularly, can help tone muscles and keep fit.

Our bodies are designed for regular movement, but technological advances have made a sedentary lifestyle almost the norm. That being said, people think that an hour's workout before or after work can compensate for 9-10 hours spent in a seated position. But this is a delusion.

Long periods of being in a sitting position without physical activity negatively affect the body and shorten our life. If you want to stay healthy, then a little exercise during the day is a must, even if you exercise regularly in the gym or at home. And if you do not do physical activity at all, then you simply cannot do without such gymnastics.

Why is a sedentary lifestyle dangerous?

Office gymnastics was created not only to distract you from the work routine and increase your efficiency. She is vital important element for everyone who thinks about their health! Sedentary lifestyle and absence physical activity within 8-9 hours are the cause of many diseases and dysfunctions.

Specifically, the risk of developing:

• diseases of the cardiovascular system
• diseases of the spine and joints
• diseases of the musculoskeletal system
• metabolic disorders
• digestive disorders
• diabetes
• obesity
• headaches and migraines
• depression

A sedentary lifestyle is unnatural for human body, which is why doctors emphasize the need to exercise during the day in an office environment.

1. If you have a sedentary job, train yourself to replace long periods of sitting with short minutes of activity. Be sure to get up from your chair at least once an hour and move for at least 2-3 minutes. Ideally, every half hour.
2. Watch as you work to avoid curvature of the spine and pain in the back and neck. Make sure your back is straight, your shoulders are relaxed and down, your head is straight, and your computer screen is at eye level.
3. If work does not allow you to be distracted for a minute, then, if possible, just move without getting up from your chair (move your shoulders, arms, neck, body)... If you, for example, read any papers, then you can do this while walking around the office.
4. If you have vision problems, then do not forget to do eye exercises as well.
5. If you forget to pay attention to office gymnastics, then set yourself a reminder on your phone or alarm. Subsequently, it will become a habit with you.
6. Collaborate with colleagues and do short physical activities together. This will provide additional motivation to stay active throughout the day.
7. Your goal should be to increase activity not only in the office, but also in Everyday life... Try to wean yourself from passive rest after working on TV or the Internet. You can purchase to track your activity.
8. Reduce usage whenever possible Vehicle preferring walking. Taking a walk to work or after work can help you relax, clear your mind, and relieve stress.
9. If you have not yet encountered negative symptoms, then this does not mean that a sedentary lifestyle has no effect on you. Many disorders in the body can be asymptomatic. Prevention is always the best medicine, so don't neglect office gymnastics.
10. remember, that Regular fitness exercises are not a substitute for regular everyday activities! If you exercise for 1-1.5 hours a day, and the rest of the time lead a sedentary lifestyle, then the risks of deterioration in health remain high.

Office gymnastics: 20 best exercises

Performing regular exercises from office gymnastics, you get rid of the feeling of fatigue and gain a burst of fresh strength and vigor. Select a few of the suggested exercises, spreading them throughout the day. Office gymnastics should be performed for 5-10 minutes every 2-3 hours. If there are any problem areas of the body (such as neck or back) then place special emphasis on them.

If the pose is static, then linger in each position. 20-30 seconds... If the pose is dynamic (in this case, our pictures show numbers with a change in position) then repeat each exercise 10-15 times... Remember to repeat the exercises on the right and left sides.

1. Tilting the head to the side for the neck

2. Rotation of the head for the neck

3. Seated Shoulder and Back Stretch

4. Back lock for back, chest and shoulders

5. Seated back fold

6. Stretching the back and chest with a chair

10. Twisting "Cat" for the back

11. Pulling up for the back

12. Tilt with back, chest and shoulder locks

13. Tilt with a chair for the back, lower back, buttocks and legs

14. Stretching the back and lower back in an incline

15. Tilt to the side for oblique muscles of the abdomen and back

16. Reverse plank for back, chest and abs

17. Push-ups to strengthen the upper body

18. Reverse push-ups for arms and shoulders

19. Bicycle for strengthening the abs

20. Turn to the side for the muscular corset

21. Chair Lunge for Leg and Hip Muscles

22. Lunge with a chair for the muscles of the legs and buttocks

23. Squats for the buttocks and legs

24. Leg Raises for Hips, Calves and Knees

29. Calf and Ankle Rise

Thanks to youtube channels for the pictures: Yoga by Candace, TOP TRUTHS, FitnessReloaded, ClubOneFitnessTV, Katharine TWhealth, Five Parks Yoga.

Office gymnastics: video compilation

If you want to do office gymnastics for ready-made workouts, then we offer you several short sets of exercises on the chair. These videos will be great prevention diseases from a sedentary lifestyle.

1. Olga Sagay - Office gymnastics (10 minutes)

2. Exercise in the office (4 minutes)

3. FitnessBlender: Light Office Stretch (5 minutes)

4. Denise Austin: Fitness for the office (15 minutes)

5. HASfit: Office Exercise (15 minutes)

Remember that your body needs constant movement. If you have a sedentary job and low activity during the day, then it's time to start changing your lifestyle. Do office gymnastics, visit gym or exercise at home, take daily walks, warm up, use stairs rather than elevators, and walk more often.