Instead of utilizing your breaks to gossip with colleagues at the coffee machine, use the free time to exercise. Get outside your office during breaks and walk down the corridors or around the block briskly to work up a sweat.
Keep dumbbells or hand weights and resistance bands near your desk or in your locker and exercise with them during break time. If you don’t have your own cubicle, you can head to the cafeteria or break room when it isn’t crowded to exercise.
Here are some exercises that will work your muscles without making you sweat:
Sit straight with your abs engaged. Fold a resistance band in half and grip the ends in front of your chest, keeping elbows bent. Pull band and bring it closer to your chest while straightening arms. Slowly get back to starting position. Do 15 reps.
With your palms facing up, push your hands up toward the ceiling and bring them back to your shoulders. Repeat while marching in place.
Lift knees up in front one by one. Simultaneously, keep arms bent at the elbows and perform an up and down motion.