Can't get to the gym today? Don't worry, doing exercise at your desk can do you a lot of good.
If you work in an office the good news is that a study published in July found that even men who have sedentary jobs get more daily physical activity than men who are unemployed.
That might not sound like cause for cork-popping celebration, but the even better news is that sitting at a desk all day doesn't means you can't improve your fitness and strength.
Here's a desk workout for men, a selection of exercises designed for pen-pushers and number crunchers everywhere, which you can do without moving from your computer.
Is it worth it?
First off, it's worth saying that desk-bound exercises shouldn't be the only exercise you get in a week. You can't seriously work your heart and lungs while sitting behind your desk.
But the good news is that men are made for movement, and any is better than none. Doctors are increasingly finding that small movements, regularly repeated, are decent ways to burn fat and build strength.
On top of that, taking a break from your normal activities to stretch, squeeze and lift can help ward off back pain, headaches and that feeling of brain-numbing fatigue that comes with long periods of inactivity.
Regular stretching will keep your muscles loose and ease office stress, So the answer is yes, working out at your desk is definitely worth it.
Stretching exercises
Stretching can ease stress and stop your muscles from seizing up. So, while sitting straight in your chair lift both arms above your head and stretch till they're fully extended. Hold for 10 seconds, and do it as often as you want.
Similarly, sit up straight in your chair and let your arms dangle by your sides. Then push your shoulders back as if you're trying to make your shoulder blades touch. Hold for a few seconds and relax. Repeat four or five times and regularly through your day.
To work tendons in wrists and forearms, stretch one arm in front of you, palm up. Grab the fingers with the other arm and gently pull towards you, holding for 20 seconds. Repeat with the other arm.
Chair exercises
To work your thighs and abs, sit tall in your chair, then without using your arms lift yourself up a few inches so you're hovering above it, but still in a sitting position. Hold for a few seconds, rest and repeat. Do it 10 times and try and fit it in as often as you dare.
To work your arms, try chair dipping. Lock the chair wheels if it has them (or back it against a wall) and push your hips forward until they're off the chair and your arms are supporting your body weight. Start dipping (lowering down and pushing up), and continue for as long as fitness or embarrassment allows (10-20 dips is ideal).
Whether you use a water bottle or a dumbbell, a bicep curl is just one of the many exercises you can do at your desk.
Do a simple bicep curl.
Grab a full bottle of water in one hand and, keeping your elbow in the same spot, bring it up to your chin, then repeat 20 times and switch arms. How big a bottle? That's up to you, but it stands to reason that two litres will work you harder than 500ml.
Invisible exercise
If you work in a particularly uptight sort of office, you may want to keep your workout under wraps. Happily, there are ways to work muscles that can remain your own little secret.
The easiest is the buttock squeeze. Simply tighten your butt cheeks and hold for as long as you want (the longer the better) before relaxing. Do it 10 times and repeat every hour or two.
Do the same for your stomach muscles. Tighten them and hold for as long as you want - the longer the better - then relax.
To help strengthen thighs, sit tall and stretch one leg out horizontally in front of you (safely tucked under your desk of course). Squeeze the thigh muscles with as much strength as you can muster and hold for five seconds. Repeat 10 or 15 times with both legs.
Standing exercises
To work your calves, stand in front of your desk and raise your heels off the floor as far as they'll go, and slowly lower them. Repeat 15 times.
In addition to stretching and chair exercises, there are plenty of standing exercises you could be doing at work
With your desk in front of you, point your toes forward and take a wide stance. Then slowly bend your knees, keeping your back straight, until your toes have disappeared from view. Then slowly stand up straight again. The slower you lower and raise yourself, the more work your thighs have to do. Do 10 to start with, and increase over time.
You can add a little cardio into your routine by pretending you have a skipping rope and hopping, whether on both feet or with one foot at a time, as if jumping over a fast moving rope. Doing this for any length of time is better than not doing it at all - so just do as much as you can through your day.
A bit more
If you want to do even more for your body at work then you will have to move away from your desk, but not very far.
For example, walk down the stairs to the floor below, then run up them. Or borrow the conference room at lunchtime for star jumps and squat thrusts.
But if that sounds too much like hard work in the middle of a busy day, stick to the stuff you can do at your desk, and feel free to experiment with moves of your own.
Remember, anything is better than nothing, and if you repeat your routine regularly throughout each and every day it will make a difference.
