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3. Stand up every half hour to walk around a bit. This will ensure continuous blood circulation in your arms and legs, and will keep them from getting too strained. Take walks to the water station to refill your glass. If you can afford to take longer breaks, take a short walk outside your building, and use the stairs instead of the elevator to go down. Aside from giving your legs and heart a good workout, you would be able to take in fresh air as well.

4. Give your eyes a break from focusing on your screen. Every 30 minutes or so, shift your focus from the computer screen and scan around other subjects in the room, such as a window, clock, desk, or door. This helps promote eye movement and lessens chances of eye irritation and headaches. Another technique to relax your eyes would be to rub your hands together, then place your cupped hands over your eyes.

5. Take advantage of the downtime created by rebooting or large file downloads. Get up and take short walks around your floor. If you can afford to do it and do not have many co-workers around who would be bothered, try something more ambitious such as doing a few push-ups, sit-ups, and/or jumping jacks.

6. Do exercises with the help of a few tools. Acquire a hand gripper. They are cheap, small and light. When you have to read something either on the screen or on paper, you probably won’t be needing to use your hands very often, so use this opportunity squeeze your gripper.

It is an excellent forearm workout. Acquire an elastic band (also cheap, small and light) and use it to do the actions mentioned above (i.e., when stretching your arms, do it by pulling apart the elastic band). This will stretch and work the muscles slightly.Invest in a large size stability ball or stability ball-style desk chair, and sit on it with back straight and abs firm.

You burn calories stabilizing your core and body on the ball. While an actual stability ball is more effective, the chair is a more viable option to use in an office environment. While sitting or talking on the phone, you can bounce or do basic toning exercises. Use the actual ball form in moderation when typing, as this is probably not the most supportive seating to prevent carpal tunnel and tendinitis.

7. Take a few deep breaths. To work your abdominal muscles, hold your stomach for a few seconds when breathing in, then release when breathing out. If possible, get some fresh air in your lungs by taking a walk outside, as mentioned in a previous step.

8. Have a bottle of water by your side and make a habit of drinking some every half hour. If you do this consistently you will begin to feel more alert. Take trips to your water refilling station to refill your jug or glass, so that you can also walk around and exercise your legs at the same time.