Recent studies warn us about the dangers of sitting for prolonged periods of time. The Annals of Internal Medicine found too much sedentary time behind a desk raised the risk of diabetes by a whopping 91 percent, cardiovascular disease by 14 percent and cancer by 13 percent. Those results hold true even with half an hour to an hour of exercise a day. Before you head back to your desk from your Labor Day weekend, think about cutting back on the risk by adding some workplace exercises to your daily routine.

Curl That Hamstring. With arms bent at the elbow, raise one foot up toward your rear end and straighten your arms. Your hands should be lowered when your foot is up.

  • Reps: 20
  • Pro: Won’t attract too much attention.
  • Con: Watch out behind you and don’t kick things.

Now Curl Those Knees. Use what you just learned about hamstring curls, except you’ll lift your knee up in front as your arms go down.

  • Reps: 20
  • Pro: Hip flexors and quadriceps will appreciate this wakeup call.
  • Con: You’ll have to kick in with extra coordination and concentration.

Kick Those Triceps. Bend at the hips about 45 degrees and march in place. Extend bent elbows in back of you as if you are lifting weights.

  • Reps: 20
  • Pro: Feel that upper body loosening up?
  • Con: Again, you’ll need to be careful so that you don’t smack people or objects behind you. Your audience, if you have any, may judge this to be awkward.

Dust Off a ‘90s Dance Move. Raise the roof while marching in place. With thumbs almost touching your shoulders, push palms up toward the ceiling. Feel free to shout “Woo! Woo!” Or not. Holding water bottles makes it harder but removes some of the disco feel.

  • Reps: 20
  • Pro: Restores your dance-the-night-away groove.
  • Con: Reveals you may remember the ‘90s or (even) the ‘70s.

Bulk It Up. March and lean. Bend your elbows and put your fists together in front., Try to touch your shoulder blades together by moving your arms back like wings.

  • Reps: 20
  • Pro: Now is your chance to resemble your favorite big green guy, The Hulk.
  • Con: Do you really want people staring at your chest?

Punch It Out. Punch with alternating arms while shifting from foot to foot. Avoid straightening out your arms to ease stress on your elbows.

  • Reps: 20
  • Pro: Got somebody you want to punch out? Use this instead.
  • Con: Can’t think of one. Might keep you out of jail.

Desk pushup. With hands on edge of desk and legs stretched out behind you, lower your body and then push off.

  • Reps: 10
  • Pro: Somewhat more difficult than other in-office exercises. Doesn’t attract attention from others working across the room.
  • Con: Take care your desk doesn’t slide out from under you with the force of your push.

The Wave. Step side to side and sweep arms above your head and down.

  • Reps: 20
  • Pro: Bring a friend. Lead a flash mob.
  • Con: In no way subtle, this is an attention-grabber.