Hi Darlene. Without knowing anything about you or your health, fitness or medical condition, I cannot really make any specific recommendations in answer to your question here. However, there are many exercises that a healthy person with no health or other restrictions could perform to help with what you’re asking. The exercises discussed below are general in nature, and as I advise everyone looking to start exercising, you should always check with your physician first before starting any exercise routine or program.
That being said, I’m assuming that you are talking about exercises that can be easily performed at work. If so, then things such as taking the stairs instead of the elevator, getting up from the desk every now and then (if you are allowed to) to stretch a bit and move, and performing some of the many body weight exercises that you can perform at your desk such as body squats, lunges, desk push-ups and even some stretches). Additionally take a bit of your lunch time and take a walk instead of sitting for your entire lunch time. There are many, many more exercises ideas to help ward-off the dreaded “secretary spread.”
Again, before you start exercising, discuss any exercises or program, that you are intending to undertake, with your physician, and once cleared by him or her, you may also wish to have at least one session with an experienced certified trainer of your choice to have him or her design and demonstrate some exercises specifically targeted to your needs and goals.
I hope this helps.