As long as you are not busy, stand up and exercise. As long as you can stand, don't sit down. You can also do simple yoga: office yoga-sitting and turning skills: 1. Sit in a chair with your hands crossed on the armrest. 2. Turn left, then turn right. After turning your head, look at the right rear. Turn right, then turn left. After turning your head, look at the left rear. 4. Do this position back and forth 8~ 12 times. Fitness effect: reduce excess fat in waist and abdomen. Massage abdominal viscera to promote digestive function. Relieve cervical pain and flexible spine. Office yoga-shoulder exercise in the chair 1, straighten your back, sit in the chair 1/2, with your legs together. 2. Inhale, shrug and hold for a few seconds, then exhale slowly and relax. Repeat 5~ 10 times. 3. Inhale, rotate shoulders from bottom to top, exhale, relax from top to bottom, and repeat for 5~ 10 times. 4. After moving in the opposite direction for the same number of times, resume relaxation. Efficacy: Exercise shoulder joint, prevent joint and muscle adhesion, promote shoulder blood circulation, eliminate shoulder and neck pain, and prevent 50 shoulders. Tip: Repeat 3~5 groups each time, 5~ 10 times in each group. Office yoga-essentials of sitting posture and stretching arms: 1. Sit in a chair with your hands level and palms down. 2. inhale. Raise your hands above your head before turning your palms. 3. Exhale, palms down, hands in a horizontal position. 4. Repeat this posture for 8~ 12 times. 5. Exhale and put your hands on the armrest of the chair. Fitness effect: Stretch your arms and make them slim. Expand your chest and tighten your abdominal muscles. Stretch the spine and strengthen the back. Make people's attention highly concentrated, and improve deep breathing office yoga-in heel-lifting 1 sitting posture, fill the chair, straighten your back, put your feet on the book about 10 cm high on the ground in front of the chair, and take a deep breath. 2. Inhale, lift your feet and heels as high as possible. 3. Exhale slowly and press your feet until your calves feel stretched. Then lift the heel, and so on, and repeat 10~ 15 times. 4. Close-up of foot pressing action. Efficacy: prevent leg cramps, promote blood circulation of lower limbs, eliminate excess fat of lower limbs, beautify leg curves and prevent varicose veins. Tip: the book should be tall enough. The heel does not touch the ground when pressed down. Do it 3~5 times a day. In a few days, the calf will feel sore, and the long-term adherence to shaping will be better.