Maybe your job has you sitting most of the day. You know you need some exercise, but some days you just don’t feel like getting all sweaty or spending time at the gym. The good news is that you don’t always have to exerciseto burn calories or get your activity in.

The idea is to leverage your movements throughout the day. Here are some no-workout workouts to try:

Stand as often as possible.

Try doing this every time you have a virtual meeting. Standing burns more calories than sitting, and it reduces your risk of obesity and heart disease.

Take the stairs.

Everybody’s heard this one, but it can be game-changing if you switch from taking the elevator to using the stairs. Even if you work from your multi-story home, climbing stairs can burn more calories per minute than jogging.

Don’t be afraid to fidget.

While you’re sitting, tap your feet, chew gum, or drum with your pencil. It’s a great way to relieve stress. Just make sure you’re not annoying others around you. 

Stay straight.

Good posture, whether sitting or standing, can strengthen your core. That’s because it requires you to keep your stomach tight. Maintaining good posture over time will reduce lower back pain and even make you look more confident.

Don’t forget to laugh.

When you feel like complaining, find something humorous to poke fun at instead. A good laugh works your abs, relieves stress, and enhances your immune system.

Take a stretch break.

Set your timer for 25 or 30 minutes to get up and do some stretches or quick exercises. It’s also a great excuse to give your eyes a break from your computer screen. Try some of these easy workplace workouts.

Create opportunities to walk.

Take moments to walk whenever you can. Walking is perhaps the most overlooked form of exercise, despite its many benefits. It improves your lung and cardiovascular functioning, reduces arthritis pain in joints, and helps with weight maintenance. If you work in the office, suggest a walking meeting instead of staying cooped up in the conference room.

Give it a try!

You might not be able to do all of these non-workout workouts, depending on your location or ability. Just try a few and add as many as you want. Track your progress, and you might see some results over time. Feel to share your experiences in the comments.