If you have no time to exercise the try doing a few exercises in the office while you are on the job. These are simple stretches that will not take more than ten minutes.

While sitting on your chair fold your arms above your head so that you are touching each elbow with your hands. Stretch to one side applying pressure with one hand and then do the other side.

Do a count of ten on each side. Again while sitting on the chair cross your ankles and lift your legs slowly and put them down. You will actually feel your stomach muscles tightening. It is as if you are working out your stomach muscles. All this while you are in your office.

Sitting on your chair bend forward so that your head rests on your knees and let your hands hang down loosely. Feel the stretch on your back. Hold this pose for at least twenty counts and sit up straight. Now sit comfortably and lift one leg up and down ten times and then repeat on the other leg. You can do three sets of ten counts each. You will be working out your leg muscles by just working out at the office.

Once again while you are sitting on the chair; twist your body to one side taking support of the chair and hold it for a few counts and do the same on the other side. This way you are loosening your back. Now stand up and hold the chair. Using the chair for support bend backward.

Curve your back how much ever you can and come back to your original standing position. Repeat this five times. Again stand and take support of the chair and bend one knee slightly so that you are standing on your toe. You should feel a stretch on the other leg. Keep alternating legs. You can do this at least twenty times.

After this office workout you can sit and do some neck rotations and shoulder stretches. Lastly add on some ankle rotations. All these are simple exercises that you can do at your office and need not worry if you have no time to work out at the gym.