The word ‘exercise’ comes from the Latin exercere, meaning to’ keep busy’ or ‘at work’. But if we’re like a typical Brit, chances are our work day consists of hunching in a chair for eight hours, staring at a computer screen. Then there’s the sit-down commute, followed by an evening in front of the TV, with a glass of wine and a takeaway.

This is a recipe for disaster, as sitting all day increases our risk of obesity, as well as other health concerns, such as neck and back pain, poor posture, leg cramps and tense muscles.

The good news is there are plenty of exercises you can do from the comfort of your office chair. And while no-one’s expecting you to start curling dumbbells under the desk, if you can snatch ten minutes to do these simple exercises each day, it’ll make a difference to your health.

But first of all, let’s make sure your desk is set up properly. Your back should be straight, your shoulders back, and the top of your monitor should be level with your eyes. If you have to look down or up, you need to adjust the height of your screen. Make sure your wrists are not lying on the keyboard or the mouse pad; it’ll help prevent the onset of carpal tunnel syndrome.

Keep your legs bent at 90 degrees in your chair, and place your feet flat on the floor.

Now you’re ready for your office workout.

The exercises:

The bust lift

Sit on your chair with your feet flat on the floor. Bring the palms of your hands together in front of your chest and push them together until you feel the arm and chest muscles contract. Hold for 15-20 seconds. Release and repeat until you feel the burn.

Ab squeezes

This one is simple but effective. Sit upright in your chair and look straight ahead. Contract your abs as hard as possible and hold for five seconds. Release and repeat for a set of 12 reps. You can also target your oblique muscles by contracting sideways.

The bum toner

Start on the edge of your chair, knees bent and together with your feet flat on the floor, hands just outside of your hips, and elbows slightly bent. Squeeze knees and bottom cheeks together tightly while pushing down with your hands, extending elbows (you’ll sit taller, but you should never leave your seat). Release. Repeat for 30 reps.

Seated leg extensions

To strengthen the thigh and hip muscles, you only need to extend your legs. Sit on the edge of your chair with your arms by your sides. Extend your right leg out straight and flex your foot so that just the right heel is on the floor. Lift your leg up as high as you can without rounding your back. Keeping your foot flexed engages the muscles in your shins and ankle. Hold for three counts and then lower. Work up to 3 x 10 reps on each leg.

Leg pull-ins

Leg pull-ins are commonly done on an exercise bench, but your office chair will do just fine. Sit on the front part of your chair and extend your legs out straight in front of your body. Grab the edges of the chair behind your buttocks, lift your legs six inches off the floor and lean back slightly. Pull your knees into your chest as you lean forward. Squeeze forcefully, then extend your legs back out fully again. Repeat 10 times. Work up to 5 x 10 reps.

Other tricks

Apart from these nifty little desk exercises, make sure you sip water throughout the day, and eat a healthy (ideally home made) lunch with lots of vegetables, fruits and whole grains. This will help you steer clear of the vending machine, while keeping your wallet fat and your waistline trim.

If after all your ‘deskercise’, you need to unwind, why not call Castle Thai Spa to book a relaxing therapeutic massage on 0131 357 6453