1. Take the stairs.
One flight of stairs can equal 5-10 calories burned. Six flights of stairs, three times per day would be about 90 calories burned for a 160 pound person. That is an entire apple burned just for choosing to take the stairs instead of the elevator. During your lunch break, you could even quickly change and spend 15-30 minutes walking or running up the stairs. The cardio benefits will shoe over time if you do this everyday.
2. Calf raises
Simply stand on your toes to engage the muscles in your calves – the gastrocnemius and soleus muscles. This is a great exercise to do while simply standing, waiting in lines, or looking at a screen. You can hold the stance and just stand on your toes for 30 seconds or momentarily raise to your toes and then lower back to the ground for 25 reps three times.
One of the most underused exercises at work is simply walking. When you are on a phone call that does not require a computer or desk in front of you, just walk around the office (making sure not to disrupt others). Doing this can easily turn into 30 minutes of gentle walking or 90 calories burned. You would walk off two sugar-free fudge ice pops (80 calories) with this easy fix.
4. Glute Squeezes
Sitting for long periods of time? Do not want people to see you exercising? Make the most of it by squeezing your bottom while sitting and holding for 5-10 seconds. Repeat until you complete ten reps or the burn is too great to discreetly continue. You will thank me later.
5. Praying hands
Place your hands together in a praying hands position. Bring them in front of your chest. Now push your hands against each other as hard as you can. Hold for 5-10 seconds. Repeat 5-8 times. Great – you just strengthened your shoulders, chest, and arms.
Whatever you choose to do at work, try and make time to stand up for five minutes an hour. This link
http://www.ncbi.nlm.nih.gov/pubmed/17827399 details a study about sedentary behaviors. It suggests people should try and prevent long periods of standing. All of the above tips could help you keep moving at work. Remember – simple changes can drastically improve your lifestyle.