We are made to move. Stress and a sedentary lifestyle are detrimental to our body and long-term health.

Have you ever had a back pain after a long day of sitting? Or a big headache from spending too much time staring at a computer screen? Luckily for you, the solution is simple and doesn’t take much time.

When you already have too many things on your to-do list, hitting the gym after work is often an illusion for busy administrative professionals. So why not integrate office exercises into your daily routine to stay healthy at work? There are many exercises that you can do at your desk.

Research has shown that regular exercise helps control your weight and fights a litany of health problems, including heart disease and cancer. Office exercises can also relieve stress, increase your energy, and increase your concentration, regardless of your age or physical ability.

We have compiled this guide of 10 exercises that you can do at your desk and increase your performance, for busy workers who want to try a training, or those who learn French online. Make sure to consult your doctor before participating in a new exercise regimen.

Sitting Toy Soldier

Sit up straight and extend your right arm towards the ceiling. Straighten your left leg and lift it up as you lower your right arm and try to touch your left foot (like a toy soldier). Do 8-10 reps on each side.

Knee hug

With one knee bent, lift your right leg up into your arms and pull it as close to your chest as possible. Hold it for 5-10 seconds and make sure to do it on the left side as well.

Reach and fold

Extend your right arm over your head and extend as far as you can to the left and bend it gently. Wait a few seconds and do it in reverse.

Knee pad

With your right ankle on your left knee, gently press against your right knee several times. Of course, after you’re done with the right side, make sure to do the same on the left side.

Neck twists

While sitting with your shoulders back, slowly and gently turn your head five times to the right and then to the left five times. Then move your head to look up, holding your head there for five breaths, and down for five breaths.

Extend your arms

Inhale as you raise your arms over your head while sitting or standing, and hold them there for five breaths. Next, lean to the right and hold for five breaths, return to center, and then lean to the left for five breaths.

Stretch your legs

While standing, lean forward and reach for your toes. Hold this position for five breaths and then slowly come back to your feet. This gives you a deep stretch of the muscles and relaxes your spine.

Spinal twist

While sitting, place your right knee on your left knee and place your left hand on your right knee while turning to your right hand, which remains on the armrest. Look to the right while staying in this position for five breaths and then release and do the same on the other side.

Low impact lunges

With your hands on the desk or on the wall of the cubicle if you need the support, stand with your feet about 3 feet apart, and point your feet forward. While keeping your back straight, lower, bend one knee, rest here to get a good stretch, then lower to bend the other knee. Repeat 10 times on each side.

Bicep curls

While sitting, place your palms up on the bottom of your desk with your elbows at 90 degrees and push up like you’re trying to flip the desk for 10 seconds. Repeat five to 10 times with a 10 second break between reps. (Make sure your desk is firmly anchored to the ground.)

Now you have an arsenal of tips and tricks that you can use to improve your condition and relax at the office. The most important thing is to know how much time you spend sitting to get up and do something, no matter how interesting what you do on the computer may be.

Ideally, you should get up from your desk at least once an hour – walking for just two minutes an hour can reduce the negative effects of sitting down. You’re not sitting right now, are you? Get up, get moving