Modern technology has given us plenty of benefits and conveniences which can make us productive, profitable, and successful employees. However, there is one of the major disadvantages is most of us sit at a desk for eight (or more) hours a day, five days a week, most weeks of the year which unfortunately harms our health maybe even permanently such as weight gain, heart disease, diabetes, high blood pressure, and other chronic conditions.

Too much sitting can be blamed for health ailments, it’s a good idea to take some simple steps to improve your health at work through an easy place to begin: Simply start to move your body a little more with eight exercises you can do at your desk below.

Studies show that regular stretching can help reduce neck and shoulder pain. Plus, regular breaks to stand and stretch increase productivity. Flexibility breaks allow your eyes to rest and your entire body to feel more comfortable during working a desk job, 40 hours a week, or even more.

1. Chest stretch

Stretching the chest and shoulders may be one of the best exercises you can do for your body since most of us spend much of our time hunched forward.

How to: In a seated or standing position, take the arms behind you and, if you can, lace your fingers together. Straighten the arms and gently lift your hands up a few inches until you feel a stretch in your chest. Hold for 10 to 30 seconds. Avoid this movie if you have shoulder problems.

Try to do 20 reps.

2. Desk Push-Ups

Begin in an inclined plank position with your hands on your desk and feet on the floor, tilting forward. Lower your body down to your desk until your chest touches the edge, then push yourself back up to your starting position.

First things make sure your desk is sturdy enough to support your body weight! Then, take a few steps back, so you can place your hands flat on your desk, a little wider than shoulder-width. Lower yourself down toward your desk, keeping your core tight. Then push back up until arms are straight but not locked. This is a great upper body exercise.

Place your palms at the edge of your desk (about shoulder-width apart), and move your feet away from the desk until you are inclined towards it.

Then, slowly lower your chest down towards the desk while breathing in, and then push yourself back up (as you would during a regular push-up).

Make sure that you’re wearing the right shoes, or not wearing any at all.

Try to do 20 reps.

3. The Office Chair Dip

To do this move, you’ll need a stationary (not wheeled!) chair. Scoot to the front of the chair, with both hands facing forward. Place palms flat on the chair, bend your elbows straight back, and lower yourself straight down several inches, keeping your back as close to the chair as possible. Then straighten your arms to rise back to start.

Using a sturdy office chair or simply the edge of your desk, sit/stand at the edge and place hands on either side of the body, gripping the armrests or the edge of the desk. Plant your feet firmly on the floor, a step or two away, then straighten your arms to lift up the body. Next, bend your arms at a 90-degree angle so your body dips down (a tricep dip, for all of you exercise experts!) and hold, then re-straighten while keeping your body raised above the chair.

Do 10 reps.

4. Forearm Plank

This is easily one of the best ways to build full-body strength and functional fitness and requires no equipment beyond your own body - so you can do them in the office or anywhere else.

• Begin in a plank position with elbows directly below shoulders.
• Make sure your hips don't drop or arch too high. Your back should be in a straight line.
• Hold the position for 30 seconds to 1 minute.

5. Torso Twist

There are 3 different ways to do this move:

• Place feet firmly on the floor and place one hand on the back of your chair. Exhale and twist your upper body toward the arm on the chair back, using your other hand to press against your leg for leverage.
• Sit in a swiveling chair with your hands holding the edge of your desk. Spin yourself as far you can to one side using your hands, then switch to the other side.
• If you do not have a swivel chair, you can bend your arms up in front of you and turn your body to the right and left. Just make sure to move from your core.

Hold for 2 to 3 deep breaths and repeat on the other side. Repeat for at least 10 reps on each side.

6. Triceps Stretch

Raise one arm and bend it so that your hand reaches to touch the opposite shoulder blade. (It’s OK if you can’t actually reach it.) Use your other hand and pull the elbow toward your head.

Hold for 2 to 3 deep breaths. Repeat on the other side.

7. Lunge

• Start from the lunge position with one foot forward and one foot behind.
• Jump into the air, bring your feet quickly together, and switch positions as you begin to land.
• Drop into the lunge position as you land to prepare for the next jump.
• Repeat 15 reps for both sides.

8. The Wall Sit

A wall sit is perfect for silently building strength and endurance. How to do it:

• Stand with your back against a wall.
• Slide down until your hips and knees are bent at about 90 degrees.
• Hold this position for at least 30 seconds.