The average person spends around 10 hours a day sitting, and that number can be even higher for those with desk jobs. All this sitting can take a toll on your health, leading to problems like back pain, stiff joints, and even weight gain. Luckily, there are some simple exercises you can do to combat the negative effects of sitting all day. Here are five easy exercises that can be done at your desk or in a small space that will help you feel more energized and improve your overall health.

First, try some seated twists. Sit up tall in your chair, and place your hands on your knees. Then, twist your torso to one side, keeping your hips forward. Hold for a few breaths, and then twist to the other side. This movement helps to stretch and strengthen your spine, shoulders, and neck, reducing the risk of pain and improving flexibility.

Next, give your legs a boost with some simple seated or standing lunges. From a seated position, simply step one foot forward and lean into a lunge, keeping your toes pointed forward and your knees aligned. For a deeper stretch, try this from a standing position, taking a big step backward with one foot and lowering your body until your front thigh is parallel to the floor. Switch legs and repeat. Lunges target your leg muscles and improve stability, helping to combat the effects of inactivity.

You can also try some desk-side yoga with the downward-facing dog pose. Start on the floor in a push-up position, with your hands placed slightly in front of your shoulders. Then, push back through your hands, lifting your hips toward the ceiling and straightening your legs, feeling a stretch along the back of your body. Hold this pose for a few breaths, taking care to keep your spine straight and your shoulders pulled away from your ears.

Another great exercise is the simple act of walking. Make sure to take regular breaks to walk around, whether it’s to grab a drink, use the restroom, or simply stretch your legs. Aim for at least 10 minutes of walking every hour to get your blood flowing and give your eyes a break from the screen. Walking has numerous benefits, including improved cardiovascular health and enhanced mood.

Finally, practice good posture. Sitting up tall with your shoulders back and down, and your spine in a neutral position can help prevent pain and improve your breathing. Proper posture also reduces the risk of long-term issues like spine curvature and chronic back pain.

Be sure to take the time to care for your body, even during a busy workday. These exercises will help you feel more energized and healthy, improving your overall quality of life. With just a few simple movements, you can ensure that your body stays active and strong, no matter how much time you spend at your desk.

Remember, these exercises are a great way to start taking care of your body, but for a full wellness routine, be sure to also prioritize a healthy diet, adequate sleep, and regular trips to the gym for more intense physical activity. Your body will thank you!