Unfortunately, due to sitting for prolonged periods of time office workers are turning into 9-5 couch potatoes. According to the World Health Organisation, 3.2 million deaths can be attributed to lack of physical activity so the less you sit, the more years you can add to your life expectancy.

In 2017 step away from your office chair and do these sporadic exercises:

1) Book Press

Heard of bench press? Well this is not that. Instead take the heaviest book you can find in the office and stand up straight. Hold the book behind your head with both hands and extend your arms up then back down. Repeat.

2) Wall Squats

This exercise requires no equipment. Simply stand with your back next to a blank wall, slide down to a 90-degree angle squat then stand back up. Repeat and feel the burn.

3) Standing Calf Raises

Strengthen your calf muscles whilst chatting to a colleague or taking that important phone call. This exercise takes minimal effort but will get you feeling a little more energised. Stand behind your office chair with your feet together, rise up on your toes, hold for 10 seconds then come back down. Repeat.

4) Lunge

Need to walk from one end of the office to the other? Need to get something from the printer or going to shred something? Instead of walking there, why not try lunging? Put one leg in front of the other like you’re taking an exaggerated step, then lower the knee of your back leg towards the ground and come back up. Repeat on each leg.

5) The Stapler Curl

Scout out the closely guarded stapler, take it in one hand with your palm facing towards the ceiling. Then bend your elbow and curl your arm towards your chest just like a normal bicep curl. Repeat on each arm. The stapler can be substituted with a water bottle or a can of tinned food (should you have any of those lying around the office…).

What do you do to keep moving at work? Tweet us @OregaCentres and share your tips.