Long day at the office? Here are 5 exercises + stretches you can do, right where you are.

Here at the Agenda, we work on the internet all day.

It’s tough for me to sneak out for a full workout during the day, but I know I should be breaking up all those hours at the laptop with some kind of movement.

So, we asked our friends at OrthoCarolina to help us step up our office exercise culture, and Maggie Hanna, PT DPT, shared these great tips:

• Set a timer on your phone to get up from your chair every hour
• Make sure your desk setup is ergonomically correct
• Park farther away so you can sneak in extra steps
• Use a standing desk/treadmill desk while taking phone calls
• Take the stairs as much as possible
• Propose walking meetings with coworkers to mix it up

She also showed us some basic exercises/stretches to try.

Squats – traditional or static hold:

Seated hamstring stretch…

…or wall hamstring stretch.

Piriformis stretch:

Chair tricep dips:

(You can try pushups against a wall, too.)

Side bridge lifts:

How many reps should I do?

Try 3 sets of 10 for squats, tricep dips and side bridge lifts. For prolonged holds/stretches, try to hold it for an entire minute – you can do it!

Get fit, CLT.

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Photographed at WeWork Stonewall Station.
This paid content was co-created in partnership with OrthoCarolina.