EXERCISE YOU CAN DO WHILE SITTING

 Sitting all day is bad for your health. But despite all the research that suggests you buy a standing desk or get moving every hour, the reality is that these kinds of recommendations aren’t terribly realistic for most of us. Luckily, even if you’re stuck in your seat for extended periods, you can still do exercises to stretch and move your body.

CHAIR DIPS

Benefits: Works shoulders and triceps
How to do it: Sit on the edge of your chair with your arms by your sides, palms on the edge of the seat, fingers over the edge. Shift your body weight forward and lower down off the chair. Hold your body suspended for 5 counts and then push up back onto the seat. Work up to 3 sets of 10 reps.

ARM CIRCLES

Benefits: Works shoulders, improves posture
How to do it: Raise your arms straight out to your sides, to form a T shape, and press your shoulder blades together. Extend arms with palms down, thumbs facing forward, and do 20 forward circles with your arms. Flip your palms up, thumbs facing behind you, and do 20 backward circles with your arms. Repeat 2 to 3 times.

LEG EXTENSION

Benefits: Works hips and thighs
How to do it: Sit on the edge of your chair with your arms by your sides. Extend your right leg out straight and flex your foot so that just the right heel is on the floor (keeping your foot flexed engages the muscles in the shins and ankle). Lift your leg up as high as you can without rounding your back. Hold for 3 counts then lower. Repeat with the other leg. Work up to 3 sets of 10 reps on each leg.