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Are you so busy (or perhaps bored or lazy) that you’re not even reading this introductory paragraph and skipping directly to the list of steps? OK I’ll make this as short as it can get.

But first, be aware that this is in no way a replacement for proper exercise.

This is meant just to keep you going and maybe get you motivated to start for real. That being said:

• Step 1: Set a recurrent reminder to pop every one hour.

• Step 2: When the reminder pops, tense your legs as hard as you can for 5 seconds (or more if you feel like it), while continuing to write that email or work on that report or talking to that customer on the phone or whatever you were doing. Then tense your arms. Your back, your chest, your abs, your buttocks.

That’s it. Continue doing whatever you were doing, and do a little exercise in the same time.

Now, if you have some time to continue reading, here’s some additional tips:

1. You can do this during meetings. Nobody will notice. You’ll feel you spend your time efficiently .
2. Gradually increase the duration. Take it easy the first few days, or you’ll get sore muscles.
3. In order not to get bored, make some sort of schedule. Like, in the morning, work on the upper body, afternoon - lower body. Or alternate days, one for legs, one for arms, one for chest / back / abs. Or whatever works for you.
4. Find some additional ways to tense certain muscles. For example, put your right fist in the palm of your left hand (or vice versa), arms horizontal, and push. Or make “hooks” with your fingers and hook your hands together and then pull. Or try to lift the (heavy) desk with your foot. You get the point. Find ways to tense your muscles.

And here’s some info to motivate you :

1. In time you will feel some muscles need more “work” - you’re on the right track, your body is communicating with you.
2. In time, you’ll discover new muscles that want to be tensed - always nice.
3. You will feel more grounded, more confident, and you’ll be able to concentrate more easily.
4. Work will be less boring.
5. If you don’t like your job, it will make the time pass faster and 5 o’clock will seem to come sooner
6. It’s good for health - not as good as going to the gym and doing proper training, but better than nothing.

And I’m going to close on the same note as the tip above, by encouraging you do find time and do real exercise. Everybody is making such a fuss about exercising, there must be something to it.