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Even if you workout regularly outside of work, a job that keeps your butt in a chair can still negatively impact your health.

Feeling cheated for all that hard work? The experts recommend at least a minute or two of movement for every one hour of sitting — and we don’t mean just a walk to the bathroom but something that will get your muscles and heart warmed up. Because let’s face it, most offices don’t look like this:

Here are some super simple “deskercises” to help keep your heart in good shape (and that won’t disturb your neighbors).

1. In your chair, pump your arms overhead while tapping your fleet in place like you’re the Running Man. Keep some small weights on deck to get more impact. Do this for 30 seconds and repeat a few times.

2. Sitting, lift one leg up and extend it out straight, hold it a few seconds then lower to floor but hover a few more seconds before putting your foot back on the floor. Switch legs and repeat 10-15 times.

3. Using your chair armrests while seated for dips, push off the seat and lower down to hold yourself above the seat for a few seconds. Repeat 10-15 times.

4. For a good back stretch, place your hands at the edge of your desk while your fleet are planted on the floor. Begin to push your chair out with your feet while straightening your arms out. Walk yourself back in and repeat a few times.

5. And don’t forget those Kegels and butt clenches when you’re waiting for a page to load or you’re on that boring conference call.

It’s also important to not be embarrassed about exercising at your desk. It will help get others in the office thinking about it too, and maybe you’ll start a see a little more of this: