Research shows that sitting for long periods of time is sabotaging your health. In fact, sitting all day can increase your risk of suffering from some diseases. It also puts you at risk for back pain, and leg cramps. The answer? Deskercise!

1. Invest in a fitness tracking device

Make counting your steps a game. Set a step target every day, and do whatever you can to meet it.

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  • Walk around when taking calls on your mobile phone or texting.
  • Use a smaller water bottle so that you can refill more often.
  • Walk to other departments, instead of sending emails.

2. Use your water bottle as a free weight

Take staying hydrated to the next level. Just like lifting weights, curl your water bottle up to your shoulder and slowly lower it back to the starting position. This is great for building strength in your wrists and toning your arms. Do 15-20 reps on each arm.

3. Burn calories at your desk

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Sit down with your back straight and both feet on the floor. Straighten one leg out as far as it will go. Raise your leg up and down while keeping it straight. Then lower your foot back to the ground and switch legs.
Do 15-20 reps on each leg.

4. Stretch your upper back muscles

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Sit up in your chair and shrug your shoulders as if you are trying to hike them towards your ears. Repeat a few times to stretch your upper back muscles.

5. Steal extra training time

Stealing a few minutes to incorporate exercise into your day is easier than you think.

  • Park further away from the office to get those few extra steps
  • Use public transport instead so that you can get those extra steps as you commute
  • Take the stairs instead of the lift
  • Take a five-minute break to walk around outside, even if you are not a smoker.

You might also want to read this post: Are you sitting yourself to death?