You spend hours per day and even more per week sitting at you desk. And by the time you get home and decompress from rough day at said desk, choosing between the couch and the gym increasingly tips in the couch's favor. Don't let that office weight start to pile on, plus getting in some exercise at the office provides numerous benefits. It can help breakup the monotony of the day, give you an added boost of energy. Quick office exercise helps relieve stress and promote a focused state of mind. Stay ahead of the competition and in touch with your best self. Try these easy to execute office exercises and you'll have your co-workers asking you "have you been hitting the gym?" in no time.

Office Leg Extensions

Keep Those Legs & Hips Strong!

Seated on the edge of your chair with your arms by your sides, extend your right leg out and flex your foot so that just the right heel is on the floor. Lift your leg up as high as you can without rounding your back. Keeping your foot flexed engages the muscles in the shins and ankle. Hold for three juicy breaths then lower. Switch legs and repeat.

Office Dips

When I Dip, You Dip, We Dip!

Place your hands on the edge of your chair or a sturdy table, bending your arms to slowly lower yourself about six inches lower than the seat. Raise yourself by straightening your arms.

Office Squats

Keep That Butt Firm!

Standing in front of your chair repeat sitting down and standing up.

Office ​Shoulder Shrugs

Strength To Shoulder On!

Just pull your shoulders as high as you can and roll them forward ten times and backward ten times.

Office Arm Circles

Armed And Ready!

Raise your arms straight out to your sides and press your shoulder blades together. Extend arms with palms down, thumbs facing forward, and do 20 forward circles with your arms. Then flip your palms up, thumbs facing behind you, and do 20 backward circles with your arms.

Make sure your managers and/or supervisors understand what you're up to before you turn your office into a gym. But this can be beneficial for the whole staff. There's no reason why you can't get the whole office involved. You can potentially be elevating the levels of your entire staff, and helping make for a much healthier work environment. Add on initiatives for healthier eating, and you've got a completely revolutionized office space.