21824090_MIt’s no secret that a lot of us who have office jobs could use a little more exercise. Sitting for long periods each day can cause health issues over time, and put strain on your back and neck. The answer? You just might want to try to fit a workout into your schedule at work!

Exercising while you’re at work is easier than you may think. And no, we’re not talking about running back and forth from your desk to the copy machine. Check out the easiest, most efficient and effective ways to exercise at work (and they’re inconspicuous too!):

Stretch it out

It’s important to stretch when you’re sitting all day in order to keep the blood flowing, and to keep your muscles from becoming tense. First try rotating your wrists in circles for a few moments, while doing the same with your ankles. Then move on to simple, basic stretches such as touching your toes. Ease into any stretch if you’ve been sitting in one position for a long time, though, to prevent injury.

Replace your chair with an exercise ball
When we sit in the same computer chair for hours a day, it can begin to become troublesome to our health. Lower back issues and poor posture are just a few among many complications related to spending too much time sitting down. Replacing your chair with an exercise ball is an easy fix! You may feel a little silly sitting on one of these in front of your coworkers at first, but maybe you’ll inspire them to try it, too. Sitting on an exercise ball instead of a chair will help you to retain better posture, and also develop your leg and core muscles used to keep balance.

Desk push-ups
Doing desk push-ups may seem a little ridiculous, but it’s a simple way to really work your arms and chest. The next time that you have a moment between phone calls and emails, try leaning up against your desk and doing 10 push-up reps while leaning forward. Ladies, don’t forget to remove your heels!

Chair dips
Chair dips are an exercise that can really develop your triceps if done on a regular basis. These can be a little challenging at first, and you have to be sure to do them on a chair without wheels (computer chairs are a no-go). Any chair that is stable in your office will be just fine for doing reps of tricep dips.

Bonus tip: Don’t forget that the best way to get in a little more exercise is to fit a walk in on your lunch break. Learn to love moving, and reap the fitness and health rewards!

47458614_MThe most common workplace safety concerns aren’t usually the most obvious. For the most part, that’s a good thing — if chemical leaks, explosions and crane collapses happened more frequently, we’d never get anything done. Still, just because a hazard is small or seemingly innocuous doesn’t mean it should be overlooked. Train yourself and your employees to think about safety so you can spot the often overlooked!

A place for everything and everything in its place. We’ve posted on social media before about the importance of keeping a workplace tidy. We’ll say it again — keep your workplace neat! Excess clutter or misplaced items can pose a tripping hazard, block emergency exits, or provide fuel for a fire. Going the extra step to put everything away or throw out unnecessary items might feel like an unwanted chore in your day-to-day routine, but when it pays off, it can really pay off. Let’s just hope it doesn’t have to!

Keep an eye on your cords. Your power and extension cords, that is. Cords and wires, especially those that are stretched along the floor, can easily become broken or frayed in a busy workplace. The same goes for the plugs that give cords their current. If any of that happens, you’ve got a potential electrocution hazard on your hands, not to mention a risk of electrical fire. Keep cords out of the way whenever possible, and avoid dragging them along surfaces. Make sure plugs aren’t bent or mashed by furniture or equipment while they are in use, and replace all equipment as it wears out.

Ergonomics can be economic. Simple ergonomic fixes, while potentially more costly up front, can actually save you considerably in long-term health care costs. Office workers can avoid or lessen the effects of carpal tunnel with properly positioned keyboards and computer mouses and can also avoid other musculoskeletal disorders with ergonomically designed chairs and desks. Ergonomic braces can give more physical workers a leg up by providing support to the back and often-used joints. Proactive approaches to avoiding long-term injuries can help nip workplace injury claims in the bud!

When it comes to safety, even so-called “minor” concerns can have very real health implications. By thinking about safety throughout your day, you can help create a safer environment for everyone in your workplace!