Exercise at WorkGot a busy career that makes you feel bound to your chair and desk over 40 hours a week? If you do (and your metabolism is feeling the shocking after effects) we hear ya. That’s why we’ve come up with some ‘deskercize’ options for you. A little movement at your desk can make a big difference in your health, energy level and even your productivity on the job! Here’s how to do it.

Tap Your Toes

Are you waiting for your 200 page presentation to print, and have nothing to do for a few minutes? Then be sure to take advantage of this time and make it the perfect opportunity to do some toe tapping or calf raises. All you’ve got to do is stand shoulder width apart, with both feet firmly planted on the floor.

Roll your shoulders back and make sure your back is straight (which you should check periodically while sitting at your desk, also.) Raise yourself up until you’re on the balls of your feet, hold for a second or two, and then slowly lower yourself back down.

Sit on the Wall (While Reading Wall Street)

Wall sits are such a powerful exercise, despite the fact that it is often one people neglect doing. All you’ll need is a little bit of wall space, but if you’re feeling shy about doing this one in public, head to an abandoned conference room. You can even multitask with this one—do a wall sit while catching up on your BuzzFeed, or checking an email.

Start by standing against the wall, ensuring your back is pressed up against it firmly, as well as your heels. Slide yourself down until your knees are bent and your upper thighs are parallel to the floor. Hold this pose for about 15-20 seconds (longer if you can) and in a controlled manner, slowly raise yourself back up to your starting position. Repeat for as long as your break will allow!

Bored woman at deskTone Your Glutes While Sending Emails

Sometimes you’ve just got to endure long periods of sitting (no matter how much your metabolism despises it!) But have no fear, because you can work out your glutes while you get to work writing some emails. Simply squeeze your buttocks and release (for 10 seconds), squeeze and release. Whether you’re proofreading for errors in your Power Point or writing a quick email to your marketing team, you can work it in more ways than one (and your backside will be forever grateful!)