We’ve all heard the story from someone we know: “my to do list is never ending!” More and more it seems everyone has less and less time. But our personal health shouldn’t have to take a backseat because of it.

Your average workday probably lasts at least 8 to 12 hours. But we were never made to be at a desk that long. Let alone sitting at a desk for that long. The effects of merely sitting can be enough to cause migraines and back pain.

But fear not, there are more than a few things you can do to keep your heart, head, and humanity intact.

To note, the U.S. Surgeon General recommends that all of us get in at least 30 minutes of aerobic activity 5 days a week. But based on a study conducted by the CDC, half of us aren’t even close to that.

Ready to increase your activity while you work? Here’s an energizing list of aerobic, strength, and stretching exercises to make your workday move again. Bonus: most you can do at your desk, too.

Aerobics

1. Tap Dance

Okay, not literally. But one great way to strengthen your shins is to simply tap your toes on the floor while you are sitting at your desk. Aim to move those toes faster and faster as you go. This may not get you to a Fred Astaire level, but hey – it doesn’t hurt to dream big.

2. Stairs, Stairs, Stairs

This one doesn’t need a whole lot of explanation. But if you want to improve your heart health, focus on taking the stairs rather than pushing the button for the elevator.

3. Take a Walk

To get coffee, get lunch, talk to a colleague – anything. Some people even use their lunch breaks to get a quick workout in at the nearby gym.

On a side note, general standing is also very beneficial. If you’re waiting for something to print or if you’re talking to a coworker, it’s all gravy.

Strength

1. Bum Blaster

This is much more low-profile than it sounds. All it really entails is you sitting at your desk, squeezing your glutes together for at least 5 seconds, and repeating as many times as you wish.

2. Leg Extension

Have an extra pack of unopened printer paper lying around? Use it to strengthen your quads. Balance it on the top of your feet, allowing it to rest against your shins, straighten your legs to raise and lower it under your desk.

3. Let’s Hold Hands

With ourselves, that is. This is one for the biceps. You can perform this move if you are reading a lengthy email or article. All you have to do while you are sitting at your desk is clasp your hands together in front of your chest and pull. Have one thumb pointing towards the floor, the other towards the ceiling, and resist the pull from both hands. Hold this move for at least 15 seconds. Rinse, lather, and repeat. Or in this case, just repeat.

4. The Swivel

If you have a chair that spins, this is an easy (but effective) one to work your core. Sit in your chair with your feet raised slightly off the ground, hold the edge of your desk, and use your oblique muscles to swivel your chair from one side to the other.

5. Your Main Squeeze

Another discreet one. Simple inhale deeply and flex your ab muscles. Hold this squeeze for a minimum of 10 seconds, and complete at least 10 reps at a time.

Stretching

1. Opposites Attract

Feeling a bit tense? The quick fix is to sit in your chair, turn your head slightly to the right and your torso to the left. And then switch sides.

2. Head Up

This stretch is ideal if you are at a keyboard for long periods of time. Clasp your hands behind your back, tilt your head up, and puff your chest slightly out and your hands downward and away from your lower back.

3. The Bee’s Knees

While sitting upright at your desk, bring one knee up at a time and hug it close to your chest.

Performing a few (or all) of these moves on a daily basis can greatly improve your health and well-being. Being a literal mover and shaker in the office can reduce your stress, increase your flexibility, and reduce long-term physical pain.

All so you can be just like the Energizer Bunny, and keep going and going and going.