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!