A normal 9 to 5 job can wreak havoc on your health if you are not careful. Sitting for long periods of time can significantly increase your risks for musculoskeletal disorders, obesity, diabetes, cancer, heart disease, and more. Stress induced from a full-time job can also have adverse effects on your health. If you try to incorporate a few exercises between long bouts of sitting, it can help reduce your risk for the above-mentioned health problems and may even help wake you up during that mid-afternoon slump.

-Take a quick power walk around the office or to the bathroom. This will allow you to break up the long hours of sitting and raise your heart rate.

-Take the stairs instead of the elevator. This will start off your day with some cardio and elevate your heart rate.

-Do some calf raises next time you are waiting for the printer. This will allow your blood to get moving in the lower half of your body that has remained stagnant from sitting and help improve blood flow to some of your muscles.

-Work on your posture. Adjust your chair height so your feet, hips, and arms are at 90 degree angles to the floor. Engage your core to keep your back straight. No slouching!

These ideas can help you to get moving during those slow work days. Instead of an email sent to your manager, take 5 minutes to walk to their office. These exercise ideas can help you still be productive at your job, while lowering some of these dangerous health risks.