If you have no time for the gym or some morning jogging, there’s only one hope for getting in shape: physical fitness at the office.

We will share with you several ways to quickly tone up and expand. We also recommend that you take a look at our additional tips at the end of the article! Your coworkers will not even suspect that you are exercising!

Repetitive movements, such as typing on a keyboard, can cause pain and weakness in the wrists and fingers. This simple exercise will help relieve pain in your hands and wrists and keep your joints flexible.

‘Calligraphy Artist’:

Start with writing letters like T, U, and P in the air with the tip of your nose. Then start writing long words, first left to right, then vice versa.

‘The Great Thinker’:

Put your elbows on top of your desk, prop your chin up on your thumbs, and push down with it as hard as you can. Count to twenty, rest for a couple of seconds, and then repeat four more times.

‘Prepare To Fight’:

Clench and unclench your fists forcefully, then make several circular movements with your wrists, and finally, shake your hands freely.

‘Master Yoda’:

Join the tips of your fingers together and push them towards each other for 20 seconds, then relax. Repeat five to ten times.

Exercise With A Book:

Put a thick book between your knees and stand up from time to time – for example, when reaching for something. Repeat until your knees start to buckle with strain.

Up, Down, And Around:

Raise one of your feet first, then the other, pulling the forefoot towards yourself and then abruptly stretching it. Repeat 20 times for each foot.

‘Student At A Lecture’:

Fold your hands on the back of your head and put your head on the desk. A minute spent in this position is enough to feel as though a bag of stones has fallen off your shoulders.

Knees To Stomach:

Sit in a chair and start pulling your legs up to your stomach. Repeat twenty times.

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Bend your thumb in the direction of the palm, hold it for a few seconds, and then stretch it out.

Repeat this with each finger of the left hand. Then repeat the same sequence with your right hand. The total time for this exercise is up to 15 minutes with small intervals.