Office workers - work outs at your desk?

I have a desk cycle. I don't keep it at work, but I do work from home every evening as well as in the office so I pedal on it for about 2 hours each night while I work from home and when I'm leisurely on my computer, like now... I love being able to fit in a little workout.

Just get up and walk around for 5 minutes every hour. There are new studies out saying that sitting for extended periods of time is as bad for you as smoking. Anecdotal evidence (me!) says that after years of sitting for my job and school, I'm in terrible shape. I'm not going to work out at my desk, but I have a watch that vibrates every 55 minutes to remind me it's time to get up and move. I walk to the water cooler, to the washroom, or even a couple rounds around the office, just to get some blood flowing. It helps a lot.

There's nothing I could do at my desk that is going to improve any aspect of my fitness. I make time for dedicated exercise to improve my fitness.

I do things to try to improve my NEAT though, like going over to a colleague's office or cubicle if I need something rather than emailing or paging them...I take the stairs...I get up an walk around for 5 minutes or so every hourish...I use the restroom on the 1st floor...I park as far away from the building as possible, etc. This has nothing to do with my fitness, just things to try to move a little more.

I could sit at my desk all day but like others, I try to get up a move every 30 minutes. My goal isn't to squeeze in more exercise but to move. I too saw an article that sitting for long hours without getting up is bad for you. I would walk to the kitchen to get more water, or when I'd go to the bathroom I would do 10 squats in the stall or do a squat and hold it for 15 seconds or 30 seconds. My company has offices on 2 different floors so I would take the stairs versus the elevator.

I'm now in a different location so I can't use the stairs. But I can do squats at my desk without people seeing me. So I'll do that or, keeping my right leg straight I raise it to about hip level then lower it. I do that 10 times then repeat on the left. Or I do alternating slow high knees.