Working a desk job often entails sitting for prolonged periods, which can lead to a sedentary lifestyle and a host of health issues. Back pain, neck strain, carpal tunnel syndrome, and even cardiovascular problems can arise from sitting too much and moving too little. However, there are simple exercises you can do at your workstation to help alleviate these “desk job blues” and improve your overall health.

Firstly, pay attention to your posture. Ensure your feet are flat on the floor and your back is straight. Adjust your chair so that your thighs are parallel to the ground and your arms are perpendicular to the desk. This prevents slouching and reduces the likelihood of back and neck pain.

To get some energy flowing and stretch your body, try some simple desk yoga poses. Sit on the edge of your chair and reach your arms above your head, stretching your entire body upwards. Then, bend forward and reach for your toes, holding each stretch for a few breaths. You can also try twisting your torso side to side while keeping your hips forward-facing to loosen your back and shoulders.

Don’t forget to give your eyes a break, too. Staring at a computer screen for hours can lead to eye strain and headaches. Follow the 20-20-20 rule: every 20 minutes, look at an object 20 feet away for 20 seconds. This helps relax the focusing muscles of your eyes and prevents fatigue.

Incorporate regular walks into your routine as well. Set a timer to remind yourself to get up and move around for at least five minutes every hour. Walking improves your circulation, helps you focus, and prevents muscle stiffness. If you can, walk to a colleague’s desk instead of sending an email, or simply pace around the office while taking a phone call.

There are also specific exercises you can do while sitting. Try isometric contractions for your thighs and glutes by pushing your knees together and releasing, or clenching and releasing your buttock muscles. You can also do ankle rolls and foot flexes to keep your lower body active and improve circulation.

For your upper body, try shoulder rolls and arm circles to relieve tension in your neck and shoulders. You can also perform hand grips and finger stretches to prevent carpal tunnel syndrome and other repetitive strain injuries.

Lastly, take advantage of breaks to move your body. Use your lunch break to go for a walk or run, or join a fitness class to get your blood pumping and recharge your batteries for the rest of the day.