Hi, my name is Sue Conrad. I'm going to show you how to exercise, while sitting at your computer. First of all, you want to make sure that you have an "ergo", ergonomically correct chair at your desk. Make sure that your feet are firmly on the floor, back is nice and straight. One thing you can also do, is focus on tightening your abs, tensing and releasing. You can do thirty second intervals, several times a day. You can also tense your "glute", gluteal muscles, as well, while you're sitting at your desk. Another thing of key importance is to make sure that you get up and stretch, once an hour. You also want to have some exercises on hand, to help exercise your arms while you're sitting in your chair. You can have anything from, this is like a, this is just something for your grip, so you can squeeze, and release. Help loosen the tension through your arms and shoulders by sitting at the desk all day. And you need to do this, you know, ten to twelve times. You can do it up to three times. Another thing you may have, you may have some bands on hand. You can work the chest muscles, grab on either side, and just pull open and then release. These are not things that aren't going to take up a lot of space. So, you may not have weights at your desk. You may have a book, you can lift. You could do some lifts with a free weight, or a book. You can do some overhead presses, with your arm. You can even do some curls with your arm. Any of these, you know, you want to do light weight, twelve to fifteen reps for the curls and for the presses. And another thing that's really important is to also do stretches while at your desk. So, you can go ahead and stretch out the back, interlace the fingers, pushing forward, your arm overhead, press down the center of the back. Press down firm on keeping the back nice and straight. Of course, alternating sides. So, these are just a few exercises that you can do while sitting at your desk.