Foregoing gym visits for long hours at the office can have very real consequences. "People who sit more have higher cholesterol, blood sugar, and triglycerides," says Tom Holland, MS, CSCS, exercise physiologist and author of Beat the Gym. "They're at greater risk of developing heart disease, diabetes, and numerous other health issues." But adding small exercise breaks into your otherwise sedentary day can go a long way towards keeping you fit. Sneak any of these 20 simple moves into your nine-to-five to start.
Single-Leg Chair Squats
Holland's Single-Leg Chair Squat can cause some serious burn: Using one leg at a time, lift your butt off the chair one inch and sit back down, alternating legs with each rep. Perform 3 sets of 20 reps.
Pro Tip: If your office chair is on wheels, swap it out for a stationary seat lest you smack your butt on the floor.
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