Working in an office usually means prolonged periods of sitting at a desk, which isn’t the healthiest way to spend most of your day. Here are some free exercises you can do at work, most of them at your desk.

Take the Stairs

The classic work exercise, avoid the elevator and take the stairs. Even if you only have to go one flight, walking up and down the stairs is an easy way to squeeze in some exercise.

Walk Everywhere

Depending on your situation, you may not be able to walk to lunch, but you can certainly walk the halls and around the building. Take a break every few hours and walk around to loosen up your muscles. This will also help reduce the health risks of sitting down all day.

Get an Exercise Ball Chair

Exercise balls allow you to do minor exercises without even realizing it. By balancing on the ball, you are constantly working abdominal and leg muscles, which will strengthen your core. Here is an exercise ball chair for $75 that has stellar reviews.

Leg Lifts

This is an exercise you can do while sitting at your desk. Lift one or both legs and hold for 10-15 seconds and repeat. You can do this without anyone noticing.

Calf Raises

While standing on a curb, at the copier or while getting coffee, you can do simple calf raises. Slowly stand on the balls of your feet, lifting your heels, and then step back down.

Contract Your Muscles

While sitting at your desk or walking around, you can clench your muscles to get a small workout. Repetitions are the key to this exercise and it’s not very strenuous so you can do this throughout your day.

Ankle Weights

If you wear pants, you can easily hide ankle weights from coworkers. Walking with ankle weights will help build muscles and make your legs stronger.

Remember to Stretch

Like any exercise, remember to stretch your muscles throughout the day. Stretching your torso and arms can be done in an open environment without worrying about strange looks. Leg stretches, however, may need a more private environment like an office, conference room or the bathroom.