The jury is in: working a desk job isn’t the best thing for your health. But you probably knew that already. Sitting for long periods of time has been linked to a number of serious health issues, like cancer, heart disease, obesity and metabolic issues.

The good news is that there are plenty of ways to sneak in exercise during the day – without getting sweaty at the gym or hindering work productivity.

1. Go For a Walk

Go for a walk

Walking is a simple, effective way to get in some much-needed exercise. Aim to take a walk outside once or twice per day.

Daily walks will break up the monotony of the day while helping you stay active and relieving stress. Plus, being outside in nature boosts your mood, so you can get back to work feeling refreshed and renewed.

If you have a hard time pulling away from your desk, schedule your walks and treat them like an appointment.

2. Invest in a Standing Desk

Standing Desk

Desk jobs are only bad for your health because they require you to sit for long periods of time. Eliminate the sitting, and your health will be in much better shape.

The best way to achieve this goal is to invest in a good standing desk. If your boss won’t spring for one, get creative and make your own. You’ll find plenty of inspiration and ideas online.

3. Get Your Co-workers Involved

3. Get Your Co-workers Involved

Let’s face it – everyone in the office could use a little more exercise. Organize daily group walks or other group activities, like yoga. Getting others involved is a fun, social way to stay fit and active, and it benefits everyone who participates.

As an added bonus, everyone gets to spend some time away from the computer screen.

4. Take the Stairs

Take the Stairs

Forget the elevator or escalator, take the stairs. And if you have to make a phone call on break or for business, take the phone to the stairwell and walk up and down as you talk.

Walking up and down stairs is the equivalent of doing a set of walking lunges.

5. Swap Your Chair for a Stability Ball

Swap Your Chair for a Stability Ball

Toss out your old desk chair for a stability ball, or a hemisphere ball that sits on your chair.

Stability balls give you that cushion you need to stay comfortable while sitting, but forces you to use your leg and core muscles to keep your body upright.

To get the most out of your stability ball, keep your back arched slightly and engage your abdominal muscles. Make sure that your feet are flat on the ground, and that your hips, ankles and knees are at 90 degree angles.

It’s also important to make sure that you sit properly at your desk. Poor posture can also lead to health issues, so invest in office equipment that promotes good posture. And don’t forget to add in a few stretches here and there throughout the day, particularly your legs and shoulders.

Exercising at work doesn’t have to be an impossible task. Little things, like taking a walk or using the stairs, add up to big results in the long run.