The bane of the working class is that despite having all the luxuries in the world, we seldom have any time. The perils of sitting at your desk for long duration aren’t good. Infact, research has shown that remaining stationary for extended periods of time (in this case your 9-5 job) can actually be detrimental to your health.

The only solution is exercise, but it was unclear how many sessions were needed to to turn back the harmful effects of sitting- until now.

The amount of time you spend at your desk job is directly proportional to the amount of time you should exercise

A study, published in The Lancet journal, gives us an ideal formula to neutralize the negative effects of a sedentary job. This study helps to calculate the number of hours you need to exercise depending on the hours you spend at your desk. So, if you spend six hours a day sitting, then you should exercise for half an hour. Similarly if you spend eight hours everyday at your desk then you should workout for at least one hour. The research also indicated that the exercise doesn’t have to be all at once or very rigorous. It can be spread throughout the day and could be something as simple as going for a walk.

The team behind the study analyzed data from a pool of a million adults over the age of 45 in Western Europe, the United States and Australia. Using previous data from 16 published studies, the researchers used this to determine how much exercise is required to compensate for the ill-effects of sitting. Their recommended daily exercise goal is higher than previously advised but not necessarily less attainable, since it can be completed throughout the day.

Fitting in an hour of exercise a day might sound very daunting if you have a desk job, but there are plenty of workouts you can complete before and after work. Here are a few exercises that you can do in your office and burn some serious calories.

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