If your idea of exercise is taking a few sips of coffee and reaching for the hob-nobs between clacking away at the keyboard for nearly eight hours a day, you need to find a way to get more than just your fingers moving.

Whilst many office jobs offer great financial rewards and are often highly stimulating, you need to balance the scales so as you have an even distribution of monetary gain, mental stimulation and exercise throughout your working week.

In today's world where career prospects are driven by results, we owe it to ourselves to be at the top of our game. In order to do this, we need to ensure that we stay razor sharp mentally and can keep a cool head under pressure. By implementing these subtle changes into our everyday routine, we can stay ahead of the competition and are better equipped to cope with the everyday stresses of our professional careers.

Let's start with the daily commute. We always try to find the spot closest to the office door but why not park further away and give those legs a well deserved morning stretch? Make it an aim to park at least five minutes' walk from the office per day. Add this up over a week and you have already clocked up nearly an hour in physical exercise. To customise a phrase by moonwalker Neil Armstrong, "One small step for man, one giant leap for health".

So now you've made it through the office door and have filled your lungs with some rejuvenating fresh air. Two choices await before you, the stairs or the lift? This is where you really have to resist temptation. If you find it too hard to walk past the lift, remember that the stairs could lose you at least 2.7 kg per year (based on climbing six flights per day). This figure should put a spring in your step and before you know it, those first ten stairs which nearly killed you are way behind. Walking up and down stairs will help to lessen the risk of obesity, lower high blood pressure and reduce the chances of heart disease or a stroke so it can literally add years to your life!

By pumping a healthy surge of blood around the body, you will strengthen your heart and tone your legs. Exercise keeps the arteries strong and open, so when we feel our legs hurting from climbing the stairs, we know that we are sending a healthy surge of oxygenated and nutrient rich blood through them which can help to prevent clot formation. Whenever we feel our hearts racing from physical exercise, we should feel grateful that this healthy cocktail of goodness is being pumped to all of the cells, systems and organs that need it.

So you've made it to the seventh floor and are now sat at your desk, ready for a long day of being cooped up in a restricted space. Here are some simple exercises you can do whilst sitting.

Time to look away...
Make it a habit to give your eyes some exercise by making them scan around the room for objects which are positioned to the left, right, above and below you. This could be a clock in the right hand corner, the coffee pot to the left, the lighting above you and the floor. This simple practise lessens the risk of tension headaches and irritability.

From the neck downwards...
This is a good way to relieve tension and strain from staring straight ahead for periods of time. Move the head from left to right and forward and back to keep it flexible.

Now down to the shoulders...
Give your shoulders a good roll around in circles for at least ten times forwards and ten times backwards. This will literally take the weight off them and leave you feeling more relaxed and centred.

And to the wrists...
Stretch out your arm and hand as though you are going to clench a business deal with a firm handshake. Then quickly scrunch the hand into a tight fist. If it helps, imagine that you have Dave from accounts firmly held within that grip and then release and shake out the tension. Repeat at least once in the morning and afternoon. This will keep a healthy surge of blood flowing through and reduce the risk of Carpel Tunnel Syndrome which is often the result of a lot of typing.

Down to the chest...
Make sure that you are not sat too close to anyone as you are going to throw your arms out wide as if you were going to give a loved one a great big 'bear hug'. Flick your wrists outwards and point your thumbs upwards and outwards. Feel your shoulders stretch back as you position your body in the opposite direction to being slouched over your computer screen. Feel the energy surge in this region as you recharge your batteries and help to maintain a good posture.

Now into the abdominal region...
This is a really great way to keep the abdomen muscles toned and the good news is that no-one needs to know about it. Start by taking a few deep breaths then pull in these muscles and keep them clenched for a few seconds as you inhale, then release as you exhale. Doing this a few times throughout the day will help to keep you trim and supple.

And down a little lower...
Yes, kegel exercises are another hidden exercise secret that we can perform whilst updating those web pages. Simply locate the pelvic floor region and gently squeeze, hold the contraction for a count of four and release for a count of four before continuing. Kegels are a great way to reduce the chances of developing haemorrhoids or suffering from incontinence at a later stage. Strengthening these muscles will also help to improve your love life so they are certainly worth implementing into your day!

Now for those shapely pins...
Slender calves are a few flexes away. Whilst sat at your desk, tilt your feet so as you put pressure on your heels. Feel the muscles in your lower legs contract. Continue this for as many times as you feel comfortable to prevent blood clots developing.

Down to the ankles...
Pointing out your toes and roll your ankles - you will feel absolutely wonderful afterwards. Many office accidents have been caused from employees standing up quickly and falling over when they have lost sensation in their feet from numbing pins and needles.

So now you have a good fitness regime and a newly developing trim physique to pull in the compliments without changing your work routine. So make next Monday the start of a new working week and the start of a new and improved you.