Simple workout ideas at your desk can help you work in physical activity each day. Getting regular physical activity is an important part of any healthy lifestyle. When you already live a busy lifestyle, working in exercise can be difficult.

If you work at a desk for the majority of the day, finding a few moments to exercise is important for more than just your waistline. Your back and legs can get sore and cause lasting problems if you aren’t able to move around once in a while. You might not always have time to get up and go for a walk or go to the gym, but there are exercises that you can do at your desk.

Try these simple workouts to do at your desk:

Yoga Ball

If your work will allow it, replace your desk chair with a yoga ball. Simply sitting on a yoga ball can help your posture, which in turn can help prevent and alleviate back pain. You can also bounce, even just slightly, on the ball. This is a good way to work out your core while remaining sitting.

Leg Lifts

Sitting up straight with your feet flat on the ground, lift one leg up and extend it out. Hold this position for five to ten seconds, then switch and do the other leg. Repeat this exercise ten times on each leg.

Arm Pumps

While sitting at your desk, stretch your arms out in front of you and hold them parallel. Lift them up and down in a rhythmic fashion for thirty seconds. Then, lift your hands above your head, and then bring them down in a cranking type motion. Repeat this action for another thirty seconds, and then repeat the whole thing as you are able.

Bicycle

With your legs lifted off the floor and your hands steadying your upper body, cycle your legs as if you are riding a bicycle. Hold this position and cycle as long as you are able. Rest for one minute and then repeat. Do this cycle for ten repetitions.

Side Stretches

Bring your arms up beside your head and link your hands together. Keeping your spine straight, lean to one side until you feel a comfortable stretch. Hold the stretch for ten seconds, and then return to your upright position. Repeat the stretch on the opposite side. Stretch each side three times.

Desk Lunges

Stand up from your desk and move your chair away. With your hands flat on the desk, move one foot behind you and bend down into a lunge. Hold for five seconds and then stand back up. Repeat on the other side, and then repeat the process ten times on each leg.

Jumping Jacks

Whenever you get a moment away from a client or are able to take a very short break, stand up and do ten jumping jacks. Ten jumping jacks only take a second, but it will get your heart pumping. If or when you are able, do a few extra and do them whenever you have a few moments to do so. Try this when you’re heating water for your next cup of tea.

All of these exercises can be done at your desk, most of them while sitting. You can incorporate these exercises into your regular work day to help avoid being too sedentary. You can also help alleviate many back and neck problems by moving around every once in a while. Try these desk workouts and see what a difference they can make.