TIPS

• Make the most of your commute. Walk or bike to work. If you ride the bus, get off a few blocks early and walk the rest of the way
• Take fitness breaks. Rather than hanging out in the lounge with coffee or a snack, take a brisk walk or do some gentle stretching.
• Get social. Organize a lunchtime walking group. You might be surrounded by people who are ready to lace up their walking shoes.
• Pick up the pace. If your job involves walking, do it faster. Take long, easy strides, and remember to breathe freely while you walk.
• Look for opportunities to stand. You'll burn more calories standing than sitting. Try a standing desk, or improvise with a high table or counter. Eat lunch standing up. Trade instant messaging and phone calls for walks to other desks or offices.

Tricep Dips

Position chair against a wall, so the chair remains stable. Place hands next to the hips. Move hips in front of chair and bend elbows, lowering body until elbows are at 90 degrees. Repeat this exercise in reps of 15 for three sets.

Leg Extension

Sit in chair, abs in. Extend left leg until level with hip. Hold for 2 seconds, repeat other side. Repeat this exercise in reps of 10 for three sets.

Chair Crunches

Cross arms over chest and sit up straight. Contract abs and curl shoulder towards hips, pulling abs in. Hold for 2 seconds and repeat for 8 sets. Position chair against a wall, so the chair remains stable.

Back Stretch

Sit upright in chair and place left arm behind left hip. Twist to the left and hold, repeating this action on other side. Repeat this exercise in reps of 15 for three sets.

Chair Squats

Periodically while sitting, lift yourself off the seat and hover over chair for 2-3 seconds. Stand up and repeat this exercise in a series of 3 sets . Make sure chair is stable before starting this exercise.

Hip Flex

Stand with abs in, spine straight. Lift leg up until level with hip. Hold for 2 seconds, repeat other side. Repeat this exercise in reps of 10 for three sets.