Do you find yourself too pooped after work to exercise? Get in line. And it is a rather lengthy one.

About half of the adults across the nation say they fail to get the suggested 30 minutes, five days a week of moderate activity or the suggested 20 minutes of vigorous activity three times week, according to a survey by the National Center for Chronic Disease Prevention and Health Promotion.

Don’t be one of them. Start by exercising where you spend eight hours or more each day: your job. You already know that a sedentary lifestyle is no bueno. Here are five ways to work out [without advertising] while at work:

☛ Take the stairs. Ideally two at a time, several times each day. If it has been a while since you navigated floors without using an elevator, start off by walking down the stairs. Make it a goal to climb stairs in a designated time.

☛ Walk more. This classic exercise is ideal for the workplace. Split your lunch time between eating and walking. Visit a co-worker instead of emailing or calling. Or walk to a restroom or water fountain that is not nearby.

☛ Do seated leg lifts. Sit up tall in your seat. Lift one leg until it’s straight and parallel to the ground. Hold for a count of five, then lower. Repeat 10-15 times, and switch to the other leg.

☛ Try the “Wooden Leg.” While seated, extend one leg out in front of you. Hold for two seconds. Then raise it up as high as you can, and hold it again for two seconds. Repeat with each leg 15 times.

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☛ Stand up and stretch your arms, legs and torso.

Increasing your activity at work provides benefits and not just for you. On-the-job exercises can boost concentration and productivity, making it a benefit for your employer.

Robin Farmer is a freelance journalist with a focus on health, education and business. Visit her at

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