Exercise snacks: 30-second moves you can do at your desk

Squats · 30 seconds

1. Stand with your feet shoulder-width apart, toes pointing slightly out.
2. Push your hips back and bend your knees, like sitting down on a chair. Keep your chest up.
3. Go down until your thighs are about level with the floor, then push up through your heels. Repeat.

Pushups · 30 seconds

1. Hands on the floor, a little wider than your shoulders.
2. Straighten your body from head to heels. Knees on the floor is fine.
3. Bend your elbows to lower your chest toward the floor, then push back up. Repeat.

Wall sit · 30 seconds

1. Stand with your back flat against a wall.
2. Walk your feet forward and slide down until your knees are bent at a right angle, like sitting on an invisible chair.
3. Keep your knees above your ankles. Hold still and keep breathing.

Plank · 30 seconds

1. Forearms on the floor, elbows right under your shoulders.
2. Step your feet back and lift your hips so your body is one straight line from head to heels.
3. Tighten your stomach and don't let your hips sag. Hold.

Shoulder rolls · 30 seconds · at your desk

1. Sit or stand tall with your arms loose at your sides.
2. Lift your shoulders up to your ears, roll them back, then let them drop. Slow circles.
3. Halfway through, switch direction and roll them forward.

Eye reset · 20 seconds · at your desk

1. Find something far away, at least 6 metres (20 feet). A window is perfect.
2. Look at it and let your eyes relax. Blink slowly.
3. Keep looking away from your phone. It buzzes when time's up.

Box breathing · 32 seconds · at your desk

1. Sit comfortably and breathe through your nose.
2. Breathe in for 4 while the square grows, hold for 4, breathe out for 4 while it shrinks, hold for 4.
3. Keep it slow and quiet. The screen counts for you.