If you have an office job, chances are you spend your whole day sitting down in front of your computer or reading and signing documents.

Most people think that this is an easy work but at the end of the day, all you can do is have a meal and a drink with your friends before going home. Some would rather go straight home and relax. Maybe, only a very few would still have the energy and desire to go to the gym.

Exercise is an important aspect of your total fitness and health. Your office may not be the gym but there are many exercises that you can do that will not disrupt your work.

Here are the 7 exercises that you can easily perform on your desk.

1. Wrist Exercise

Typing all day can put a strain on your wrist. This activity will help this part of your body to relax without leaving your desk. While sitting down, stretch one arm forward with palms facing down. Using your other hand, pull your fingers down for around 3 seconds. Then pull them up also for 3 seconds. Repeat the procedure with your other hand.

2. Steady Heel Raise

You can do this routine while sitting or standing. Place your feet on the floor while sitting or standing tall. Then raise your heels from the floor until the balls of your feet are touching the floor. Hold the position for several seconds. Slowly put your heels down. Repeat 20 times. This will strengthen the muscles in your calf. You can do this with each foot alternately.

3. Neck and Shoulder Exercise

For office workers, the neck and shoulders suffer the most. You can hear complaints about painful neck and shoulders. Here is a workout that will help relax and tone them. For the neck, place your head on your hands.

Press the palm of your hand on your forehead as if you are pushing it backward. Resist the pressure using your neck muscles. Then, clasp your head behind your back. Push your head to your hands backward. Use your hands to resist. This will help tone the muscles on your neck.

For your shoulders, roll them backward until they are almost touching each other. Hold the position for 10 seconds. Relax and repeat the procedure.

4. Leg Lifts and Curls

Have you ever spent a few minutes standing while waiting for the printer to finish printing your documents? Grab this opportunity to do some leg lifts.

Stand straight and lift one leg behind you. Hold this position for a few seconds. Then do the same with your other leg. This will help tone your legs.

If you are sitting down, stretch your legs in front of you. Using your core, you lift and cross your legs, putting one over the other. Press one leg with the one at the top of it. Hold for a few seconds. Then repeat with the other leg at the top. Continue until you can feel the tiredness on your legs.

5. Shoulder Blades Workout

This exercise will help improve your posture and prevent you from developing a hunched back due to sitting down in front of your computer the whole day.

Squeeze your shoulder blades until they are almost touching each other. Hold this position for several seconds. Relax your shoulder blades. Then squeeze them again. Do this every day and you will notice an improvement in your posture.

6. Core and Arm Exercise

This is done while sitting down. Lift your feet and place them on the chair. Sit in a cross-legged position, pull your stomach in, and place your hands on the arms of your chair. Push your hands down while pulling yourself up. Hold this position for several seconds. Relax and repeat. This will strengthen your core and arms.

7. Pushups

While you are in the office, it will be impossible for you to get on the floor to do achieve a physically fit and healthy body without going to the gym. However, you can still do it while sitting down. Place your hands on the surface of your desk. Position yourself at a 45-degree angle to the floor. Push your body up then down 12 times. Do this every lunch break. Do them and get rid of the damaging effects of your sedentary lifestyle.

Also, don’t forget to check out this article which tells you the 10 easy ways to stay active at work.

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