Keeping fit: Many office workers struggle to find time to get to the gym and their health suffers as a result. [Photo provided to Shanghai Star]

Sitting at a desk can be bad for your health, but by incorporating some simple exercises into your working day, you can stay healthy without even leaving the office. Wang Zhenghua has some easy tips.

For many office workers in Shanghai, setting aside time during the working week to get to a gym can be a challenge. The typical office day usually lasts about eight or nine hours, and most people are so exhausted by the end of it that the only thing they want to do is to have a good meal and rest at home.

So if you have trouble getting to a gym, why not try some simple exercises in the work place? Make full use of the space and furniture in your office to prevent a lack of physical activity from taking a huge toll on your back, wrists, eyes and even legs.

There are many ways to add physical activity to your workday routine, and you may notice that some of your supervisors or co-workers have already been trying some office exercise. For example, you can try to stand up while you work, as standing burns more calories than sitting does.

Look for ways to get out of your chair, stand while talking on the phone, or skip instant messaging and e-mail and instead walk to a co-worker’s desk for a face-to-face chat.

Another important method is to take fitness breaks throughout the day. Taking time to do some stretches can help increase flexibility and reduce tension and stress.

We recommend the following stretches to target the muscles of the hands, lower back, shoulders and neck.