How many times have you promised yourself you’d go to the gym at lunch? Or have a quick run after work? How many times have you then decided to drive home instead and curl up on the sofa after a hard day’s work?

Finding the time or motivation to exercise during the day can be tricky. According to a recent survey by Fellowes, the average UK office worker spends between six and nine hours sat at their desk every day. That’s a lot of time for your body to be missing out on physical exercise, which can ultimately be detrimental to your mental health.

Here are a few simple things you can do in the office to keep your endorphin levels high. To quote the famous Elle Woods, endorphins make you happy.

1. Walk and talk

   We’ve all been scheduled in for a quick 5 minute meeting with a cup of tea and biscuits on the desk, but did you know that walking meetings are on the rise? Having a walk around the office with your colleague or nipping outside for a quick stroll is a great way to combine exercise with work. The human body was designed to get up and move and walking is one of the best ways to counteract the negative effects of sitting. So let’s walk and talk!

2. Stretch it out

   Did you know that there are four different types of exercise? Flexibility, strength, balance and endurance. Stretching is classed as a flexibility exercise and is a great way to work out your muscles, keeping them strong, lean and healthy. Just performing a few stretches at your desk throughout the day can go a long way. If you’re feeling a little self-conscious, why not encourage your co-workers to join in? It’s a great talking point and can make you all feel a little better. Try extending your legs under your desk, lean back in your seat and stretch out your back, extend your arms over your head and reach up to the ceiling. You’ll definitely notice a difference.

3. Get out at lunch

   If you’re one of those people that likes to work through their lunch, or stay at your desk browsing the internet, then it may be worth changing up your routine. Be sure to utilise your lunch break! Move away from your desk, leave the office if you can and have a walk. Not only is a little fresh air a great way to clear your mind, but the exercise will have a positive effect on your health and well-being, both physically and mentally.

4. Visit colleagues

   So many of us have got into the routine of just emailing anyone that sits further than 6 feet away from us. But instead, get up and speak to them in person. Standing up and walking to their desk not only gives you a little bit of exercise and rest-bite from looking at your computer screen, but boost relationships.

Of course, one of the main benefits of becoming a limited company contractor is that you can choose your own working hours and location, so you don’t need to worry about being sat in an office all day. Being the director of your own limited company gives you complete control over when, where and how many hours a day you work for, which could result in a better work/life balance and higher take home pay.