A long and hard day at work makes most people want to simply crash on their beds. The fatigue with 12-hour work shifts can be overpowering. Most people in corporate offices spend long hours in front of the computer.

This not only puts them at risk for backaches and headaches but also predisposes them to a lethargic and sedentary lifestyle. However, one can take advantage of office breaks to get the much-needed exercise with the help of these simple tips.

Here Are The Best Exercise Moves To keep Fit At Work

Wrist Rolls

Stretch your arms out and rotate your wrists for one minute on each arm. This helps to rest tired arms. Flex your fingers after long hours of typing. Clench your fists and open them for 2-3 minutes. This will help to relax your hands.

Take The Stairs

If your office is a few floors up, take the stairs instead of the elevator. This is one of the best ways of burning calories and staying fit while at work. Taking the stairs improves stamina and muscle tone.

Calf Exercises

To give your legs a break, do standing calf raises. Press your palms on the desk in order to take support. Now raise your feet off the floor such that you are standing on your toes. Now lower your feet to the ground. This exercise helps to stretch the calves.

Leg Raises

While you are sitting, extend your legs out straight in front of you and stretch them. Hold the stretch for as long as possible and relax the legs. Do 8-10 repetitions. This will help to relax tired muscles and will reduce leg stiffness.

Shoulder Rotations

Rotate your shoulder balls in clockwise and anti clockwise motions.Do at least 15-20 reps.This also helps to relax strained shoulder and back muscles.

Toe Touches

Bend down and touch your toes as far as you can. Hold the stretch for as long as you can. This is a good exercise for back muscles and abdominals.

Exercise For Your Triceps

Take  a one Litre Bottle in your hand and hold it from it’s mouth high above your head with both of your hand. Keep the elbows bent at 90 degrees and slowly raise and lower your hands bringing them down towards the back of your head. Keep your elbows locked. Do 10 repetitions.

Push Ups

Take the support of a table in a semi inclined position, balance your body on your toes and do 10-15 push ups using your arms as support.

Weight Training For The Arms

Use a  1.5 litre bottle of water in lieu of dumb bells for this work out. Now do 20-30 bicep curls with the help of a water bottle.

Back Twist

Sit straight in your chair with your back aligned at 90 degrees to your legs. Now put one arm behind the hip. Twist to the one side and hold. Switch to the next side.

Gluteal Squeeze

Gently hold tight and release your buttock muscles. Repeat this as often as you can.

Abdominal Stretch

Keep your stomach muscles contracted and hold them in tight for 5-10 minutes, 3-4 times a day. This will help to tone your abdominals.

Neck Exercises

Move your neck side to side and up and down in order to relax the neck muscles.

Chair Squats

Take the help of a sturdy chair and do leg squats. Lower your body and balance it on your legs, bending your knees. Go down only half way and make sure your knees do not cross your ankles.