The average employee sits for three hours a day, according to the Truman State University Human Resources Department. This not only increases the odds of neck and shoulder problems, but also the odds of becoming overweight or obese. While there are things you can do on your way to and from work--ride your bike, take the stairs, park farther away--you can also exercise while getting work done at your desk.
Abdomen
To build muscle in your abdomen, bring a fitness ball to the office to replace your computer chair. The fitness ball will engage your core muscles throughout the day as you improve your balance and posture. Each little move you make will make the fitness ball roll ever so slightly, and your abdomen will work to keep yourself steady.
For another exercise, occasionally contract your stomach muscles, pulling your belly button into your spine without curling your back. Hold this contraction for 10 seconds, trying to make your torso as long as possible.
Upper body
Give your arms a workout by performing chair dips. If your desk has a chair on wheels, either lock the wheels so the chair doesn't move or find a steady surface. Sit down on the chair with your hands palm down on either side of you and your knees bent 90 degrees in front of you. Scoot yourself forward off the chair so your arms are supporting most of your weight. Bend your elbows, lowering yourself until you feel your triceps working. Pull yourself back up so your arms are straight and your knees are again bent at 90 degrees. Repeat 10 times.
Lower body
Build muscle in your lower body by performing "wooden leg" or "chair squat" exercises. For the first exercise, sit in your chair and extend one leg out in front of you. Raise your leg up as high as you can, holding it at the top for two seconds. Lower it back down so it's straight out in front of you. Repeat with each leg 15 times.
For the second exercise, stand in front of your chair. Without using your hands for assistance, sit down so your bottom is just lightly grazing the top of the chair. Hold yourself in this squatting position for three seconds, and then stand back up. Repeat 10 times. If you struggle with balance, hold your arms straight out in front of you.
Cardio
If you work at home, you have more of an opportunity to get in real exercise while at your desk. Create a "treadmill desk," either by purchasing a ready-made one or creating your own. Position your work space so you can comfortably see the computer above the treadmill by placing the screen on a stand and the keyboard on a table. With a treadmill desk, you can walk while you work. It doesn't have to be a fast pace, nor do you have to break a sweat. If you replace two to three hours a day of sitting at your computer with walking at your computer, you could lose 44-66 pounds in a year, according to Mayo Clinic researchers.
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