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.
Cardio intervals require nothing fancier than a stairwell. Shed your jacket and try Rosante's mini-routine: Sprint up the steps for 30 seconds, and walk back down for 30 seconds of recovery. Repeat sequence over the day – to avoid getting too sweaty all at once – for a total of five minutes.
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