Maintaining an active lifestyle can be challenging, especially when you spend most of your day confined to an office environment.

However, incorporating exercise into your work routine is not only possible but also essential for your overall health and well-being. By taking a few minutes throughout the day to engage in simple exercises, you can boost your energy levels, improve your posture, and stay in shape.

In this article, we will explore seven exercises that you can easily perform in your office, without the need for any special equipment.

So, let’s discover how you can stay active and fit, even during your busy workday.

Chair crunches

  • It consists of bringing your knees to your chest and then stretching your legs at a 90-degree angle and then returning to the starting position.
  • You must do 3 sets of 12 repetitions, although you can increase them if your physical condition allows it.

Chair twist

  • Compress the abdomen and even do the variation of trying to maintain the position for a few seconds before returning to the center.
  • Do three sets of 10 repetitions.

Triceps curl

  • When your body is down, your arms should form a right angle, for which you need your feet to be well supported on the ground.
  • Don’t use force on your legs for it to really take effect, which you will also feel in your biceps and back.
  • Do three sets of 10 repetitions.

Chair Lunge

  • With the leg that is supported you must go down, but without the knee exceeding the tip of the foot, and always keeping your back straight.
  • Do three sets of 15 repetitions on each side.

Chair squat

  • Do three sets of 15 repetitions so you can feel the work.

Tone calves with a chair

  • You have to sit on the edge of the chair and place your feet on the floor.
  • Next, you have to remove your heels and push your legs up, always with the tips of your feet resting on the floor.
  • If you do this exercise about 25 times a day you will see excellent results.
  • Do 25 repetitions.

Squat with chair jump

  • From a sitting position in a chair, push yourself up and land in a sitting position.
  • Return to the starting position and repeat.
  • Do three sets of 15 repetitions.