Get fit in two minutes! 17 micro-workouts that will change your life – even if you’re stuck in the office

No time for a run or a trip to the gym? Exercise ‘snacks’ are the answer. All you need is some stairs, a wall and 120 seconds away from your desk or sofa

If you spend all day working at a computer, either in an office or at home, you almost certainly spend too much time sitting down. You know you should at least stretch your legs every hour, since a sedentary lifestyle has been linked to everything from high blood pressure to cancer, but even that’s a struggle. And when you do rise to the challenge, it’s only to use the toilet, get a cup of coffee or look for some biscuits.

I’m not judging you. This is my life, too. I work out most mornings, but then I slump for eight or nine hours. I need a run, I tell myself, but even with a proper lunchbreak it’s hard to squeeze one in, once you add showering and changing time. So I just sit there, joints seizing up, stewing in my own frustration.