Spending all day at a desk can feel monotonous and draining. After work, many people lack the energy to hit the gym. So, what can you do to stay active and burn a few calories while working or studying? We’ve got you covered with 10 simple office exercises you can start doing right now to stay healthy and energized!

First, don’t forget to hydrate. It’s easy to lose track of water intake when you’re focused. Set multiple alarms on your phone to remind yourself to drink water. This not only keeps you hydrated but also gets you up and moving.

All those water breaks mean more trips to the bathroom—take advantage of that! Choose a longer route to the restroom to get in some extra steps and keep your blood flowing.

Consider swapping your office chair for a stability ball. It encourages better posture, strengthens your core, and can double as a workout tool for quick ball crunches during breaks.

Try glute squeezes while typing away. Just contract your glutes, hold for 5–10 seconds, release, and repeat. It’s discreet and effective.

Calf raises are another great option. Press your feet into the floor and lift your heels while keeping your toes down. The more pressure you apply, the more resistance you create.

To target your inner thighs, do adductor squeezes. Place your fists between your knees and squeeze them together, holding for 5–10 seconds before releasing.

For your outer thighs, try hip abductions. Press outward with your knees while resisting with your hands or an object. Hold, release, and repeat.

If you’re okay with a few curious glances, do arm circles. Extend your arms out to the sides and make small forward circles for 30 seconds, then reverse.

Under-desk leg extensions are great for your quads. Hold onto your chair or desk, extend your leg, flex your quad, hold for 5–10 seconds, and repeat.

If you have a private space or don’t mind being seen, do bodyweight exercises like squats, pushups, or planks. Use your chair, desk, or stability ball for support.

There are no limits to staying active at work—only your creativity. Find ways to move, stretch, and challenge your body throughout the day.

Above all, stay active every single day. Do something that gets your heart rate up, and you’ll be on the path to reaching your fitness goals!