Every time you bend over to pick up one of those client files that are stacked in piles around your office, you can think of this exercise. Squats can tone muscles throughout your legs, abs, and lower back, and also increase flexibility.
Step 1: Stand up. Walk around to the back of your desk chair.
Step 2: Place feet shoulder-width apart.
Step 3: Place hands on the back of your chair.
Step 4: Contract your stomach muscles and keep them tight as you bend your knees and squat behind the chair.
Step 5: Keep your heels on the floor as you raise yourself back to a standing position.
Note that the chair is there to help you if you need the support, but don't rely on the chair when pulling yourself back up.
Repeat 10-15 times.
See the complete library of Workplace Fitness exercises.