Sitting at your desk all day can do more than just put a strain on your neck, it can put pounds around your waist. It’s no surprise that more and more office workers are becoming obese; the fact that they sit 8-10 hours per day and snack quite frequently rather than eating a balanced diet is what can attribute to this weight gain. Fight back and get in an easy to do, low impact workout while at work.

There are many exercises you can do at the office that won’t draw attention to you and that are very effective at burning calories without breaking a sweat. These low impact exercises can be done by almost anyone and in no time, you will see a difference in your weight and the way you look and feel. Let’s get started:

The first exercise you can do is walking. Easy enough and almost everyone can do it. From parking your car further from the entrance to your building to taking the stairs instead of the elevator, there are always opportunities to walk while at work. Maybe take the long way around to the breakroom next time and opt for a low-cal treat.

Next is an exercise that you can do at the copy machine while waiting for the stack of documents to print. Placing your hands on the copy machine for stability, lift one leg, heel towards your bottom and lower it. Repeat with the other leg and do this until the copies are finished. This will strengthen and tone your legs.

Want to strengthen your abs and relieve your leg muscles? Here is an exercise you can do while sitting at your desk or in a meeting. Start with your feet flat on the floor, tighten your stomach muscles and lift one of your legs so that it is even with your hips. Hold it for 10 seconds and lower it down. Repeat with the other leg. Do each leg action 15 times.

Here is another low impact exercise that is good for your abdominals and surprisingly burns a lot of calories. Replace your chair with an exercise ball. The act of sitting on the ball and balancing while you work has been proven to burn as much calories as walking.

Finally, grab your water bottle, a book or something that you can hold in your hand that has enough weight to make it effective as a dumbbell. Now curl this object as you would a dumbbell and repeat for each arm 15 times.

There are many opportunities to sneak in a low impact workout at the office if you only look for them. Remember to combine these exercises with a healthy diet to have the most effect.