Did you know that there are strengthening exercises to do at your desk which can really improve your well-being? There are many exercises designed for those who are busy working an 9 to 5 job and just don’t have the time for a normal exercise routine. We also know that work can get stressful and it’s nice to be able to take a break, calm down, and then refocus on the task at hand. Below, you’ll find some of our favorite exercises designed to keep you in shape and help calm your mind when you need it most.

1) Leg Planks

Strengthen those beautiful legs while sitting at your desk. Trust us, no one will even know you’re getting a workout! Simply sit to the edge of your chair with your knees bent and feet on the floor. Gently extend your right leg out in front of you until it’s straight and parallel with the floor. Hold the pose for 10 seconds, release, and repeat with your other leg. Do the exercise five times on each leg.

2) Foot Drill

Another exercise to do at your desk is the Foot Drill. Remember how football players tap their feet in place while at practice? You can do the same thing at your desk! While seated, try tapping your feet for 30 seconds at a time – or longer if you can!

3) Shoulder Raises

These are a great way to relieve tension in your neck. Raise your shoulders up toward your ear, hold for 10 seconds, and relax. For an even bigger stretch, do just one shoulder at a time, then alternate five times each.

4) Back Twist

Relieve tension in your back by doing this great back twist. To start, sit in your chair and place your right arm behind your right hip. Twist to the right side and hold for 10 seconds, then repeat on the other side. Aim to do three on each side.

5) Chair Dip

While seated, place your hands on the armrest of your chair and move your bottom to the front of your seat. Slowly straighten your arms and lift your body off the chair, then hold for 10 seconds. Return to the starting position and repeat four more times.

6) Take Frequent Walk Breaks

Okay, this isn’t an exercise to do at your desk, but it’s a great one! Your boss may not be thrilled to hear us say that, but frequent walk breaks and the opportunity to get a breath of fresh air should be an integral part of everyone’s day. Next time you’re at your computer and feeling sleepy, get up and walk to the break room – or even better, step outside and go for a quick walk around the building. When you come back, you’ll have gotten some exercise and even better, you’ll be refreshed and ready to work.

Next time you want to get a quick workout in while on the job, try these exercises for a great stretch that will leave you feeling good!