by Zoe Mack

Created on: February 22, 2011

We all know how important exercise is, but it can be difficult to find time to get the required amount, especially when you work a sedentary office job. Luckily, there are a number of easy ways to incorporate exercise into the office. Don't be fooled into thinking you need 30-40 minutes of straight exercise to reap the benefits-even the smallest moments of exercise can add up over the course of a day and make a big difference in your health, your energy level, and your overall sense of well-being. 

Park a bit further away

Instead of grabbing that parking spot right next to the building, choose one that is less convenient and get a few moments of brisk walking to start your day.

Avoid the elevator

Whenever possible, take the stairs. If your office is too far up to take the stairs the whole way, go as far as you can before you hop on the elevator. Don't forget to take the stairs on the way down as well-you will work a whole different set of muscles.

Change your chair

Consider swapping your desk chair for an exercise ball for part of each day. Sitting on a ball requires you to use your core muscles, maintain better posture, and improve your balance. Choose an exercise ball large enough to allow your legs to slope down slightly when seated, make sure your ball is fully inflated, and don't overdo it-start off with a half-hour and work your way up. For some added exercise, bounce a little while sitting.

Go for a walk

During lunch or other breaks, take a walk outside. If you are lucky enough to have a nice spot within walking distance where you can sit, take your lunch with you and enjoy the sunshine. Even a few laps around the parking lot in the fresh air can give you both exercise and a much needed break from your office. A good lunchtime walk can help you feel fresh and ready to tackle the second half of the day.

Exercise at your desk

There are a number of easy exercises you can do with your legs while sitting at your desk:

* Sit up straight, lift your feet off the floor (either one at a time or both together,) and hold them there for five seconds. 

* Suck in your stomach muscles and clench your buttocks, and hold this pose for 5-10 seconds at a time.

* Press your knees together (you can put something between them if you like, like a rolled up scarf,) and hold for 5-10 seconds.

* Use your arms to lift yourself slightly off your chair, and hold for 5-10 seconds.

* If you have a swivel chair, swivel slowly back and forth. Try to engage your stomach and

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