Take the stairsFor attorneys, paralegals, court reporters and others in the legal industry, sitting 8 to 12 hours per day is the norm. Between checking email, noting files, meeting with clients, filing motions and taking depositions, most of us don’t think about fitness at the office.

You can resolve to change your daily fitness habits. Be purposeful about fitting in exercise at the place you spend most of your waking hours, the office.

So, how do you avoid sitting hours upon end and get some exercise while at work? Take a look at these simple exercises you can do every day, some even in suits, ties and heels:

Toe Tapping: Speedily tap your toes on the floor under your desk. Or for those who are willing to brave coworker stares: Stand in front of a small trashcan and lift your legs up to tap your toes on its edge, alternating feet.

Take the Stairs: Avoid getting trapped in the elevator with your not-so-favorite coworker and get exercise all at the same time by taking the stairs. For extra credit, run up them instead of walk or take giant steps, scaling two steps at a time.

Walk around the Office: Who says you shouldn’t go visit your coworkers. Instead of calling or emailing, go cubicle strolling to catch up on the latest developments in your shared project (or even the latest office gossip).

Wall Sit: Stand with your back against the wall and bend your knees while you slide your back down the wall until your thighs are parallel to the floor (like you are sitting in your imaginary desk chair). Hold that position for 30 to 60 seconds. Repeat several times a day for a toned lower body. For even more burn, try crossing your right ankle over your left knee, hold for 15 seconds, then switch.

Calf Raises: While waiting at the printer, bathroom or coffee maker take advantage of your time to sculpt your calves. Stand on your tip toes with your feet shoulder-width apart. Stay in the pointed position for a few seconds, then relax your feet into a normal standing position. Repeat for three sets of 12-15 reps, or until it is your turn.

Wall Lean: This is another great one for those down times that you are waiting on something at the office. Here’s how to do it: Casually lean against the nearest wall, supporting your body with your forearm only. Then lean into the wall until your upper arm almost touches the wall, and then push back out. Repeat for as long as you have to wait, ideally at least 15 reps.

Arm Curls: While you are either sitting or standing, take a stapler, water bottle or other relatively heavy handheld object in one hand with your palm facing upwards. Starting with your arm fully outstretched by your legs, slowly bend your elbow and curl your arm up toward your chest, like you are lifting dumbbells at the gym. Pause for a moment then lower your arm to the starting position. Repeat 12 to 15 times with each arm.

Desk Chair Ab Workout: Use your favorite swivel desk chair for this one. Sitting upright with your feet hovering just above, but not touching, the floor, hold the edge of your desk with your fingers and thumb. Then, focusing on using your core muscles rather than your arms, swivel the chair from side to side. Swivel back and forth at least 15 times. Your midsection (and your favorite skinny jeans) will thank you.

Diamond Reporting is there when you need us, where you need us, providing expert court reporting and video services.