Michelle Ryon: Hi. My name is Michelle Ryon. I am Certified Personal Trainer with the National Gym Chain in the Washington DC area. Today, I am going to show you some exercises and stretches that you can do at the office. All you're going to need is a chair and your desk. Before we get started just a few tips. If you haven't exercised in the past make sure you get checked out with your doctor first to make sure you are in good enough health.

The exercises you can do two to three times per week. You are going to want to do 15 to 20 repetitions each time in two to three sets. Make sure that you rest at least a minute between your sets. For the stretches, you can do those several times everyday, especially, if you are sitting for long periods at time. Hold each stretch 20 to 30 seconds and make sure you don't bounce. Now, we are ready to start learning how to stay fit at the office.