1. Sit less and move more: If your job involves a lot of sitting, make it a point to get up and move each hour with your coworkers, take the stairs instead of the elevator, or engage in office mobility. Here’s some quick office workouts you can try with your coworkers:
-Every hour, climb up and down 3 flights of stairs, perform 10 squats by sitting onto your desk chair and standing back up.
-Paper Presses: Find a pack of printer paper or another object that weighs a few pounds. Hold this object at shoulder height and raise overhead. Perform 10 repetitions for 3 sets.
-In between sets of paper presses, challenge your co-workers to join you for lunges: These can be done at your desk, or you can lunge down the length of your office, or maybe from your desk to the printer and back. Regardless - lunge on each leg by gently stepping forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Lunge 10 times per leg.