Most people know that exercise can help to decrease the risk of diseases such as heart disease, reduce stress, fight depression, and help with weight loss. But with so many people working long hours at work it is not always easy to get the recommended 30 minutes of day of vigorous exercise in. Life gets busy and sometimes deadlines and responsibilities must come first. Here are five ways to incorporate some exercise into your work day and leave you feeling happy, healthy and overall more productive.

  1. Take the stairs

Have a meeting on a different floor or heading out for lunch? If possible instead of waiting for the elevator why not take a few extra minutes and take the stairs? This is a great and easy way to get your heart rate up and release some tension and stress. Not to mention stair exercise is great for those leg muscles.

  1. Squats at your desk

Are you someone who must get up from their desk often? If so, then this is a great exercise for you. If you can every time you come back to your desk chair do five squats before sitting back in your chair. Place your feet slightly wider than shoulder width apart. Lift your chest and sit down keeping your back straight. Then push yourself back up into standing position.

  1. Go for a walk

Many jobs give employees an hour for lunch and/or periodic breaks throughout the day. If this sounds like your work day then why not go for a walk? Spend a few minutes and if you can walk outside. Fresh air and a change in environment even for a few minutes can work wonders for your spirits and send you back to work feeling less stressed.

  1. Stretch your muscles

Many stretching exercises can be done while sitting at your desk. Stretching is great for circulation and flexibility. The easiest stretching exercise to do is to stand up and sit down. Don’t use your hand when you do this, just let your legs and back do the work. This is a great exercise to do when you are on the phone.

  1. Lift your legs

While sitting at your desk lifting your legs is an easy and discrete way to tighten your muscles and your core. Start with both of your feet planted firmly on the floor, then starting with your right foot lift it slowly until it touches the bottom side of your desk. Then put that foot down and do the same with the left foot. Repeat this action 10 times.