Here's a stealth exercise that you can do even when you're teleconferencing. Sit up straight in your chair, tighten your buttocks, hold for a few seconds and then release. Repeat eight to 10 times -- or as often as you can get away with it.
Take a cue from yoga and be an office warrior. The Warrior III pose (or Virabhadrasana in Sanskrit) strengthens hamstrings, glutes and back muscles -- the muscles that get the least exercise when you're sitting in a chair all day. This variation of Warrior III is easy to do in the office, but you'll need a little space both in front of and behind you.
- Stand with your feet directly under your hips. Keep your back straight and abdominal muscles tucked.
- Stretch your arms overhead, keeping your shoulders relaxed and your ears in line with your arms. (Don't stick your chin out.)
- Slowly lean forward while lifting your right leg straight out behind you. Hold for three to five seconds. Lower your leg as you straighten up to standing.
- Repeat with your left leg.
- Repeat the exercise three to five times for each leg.
If balancing is difficult for you, keep one hand on the desk or wall during the exercise.