We are officially in the heart of Heart Health Month. The month of February is dedicated to heart health as a reminder to pause and reflect on how heart-healthy you should try to be. Cardiovascular disease, which includes stroke, heart attack, and hypertension, is the leading cause of death in the United States, accounting for 1 in every 4 deaths in the country. The Centers for Disease Control and Prevention (CDC) notes that about 735,000 Americans suffer from a heart attack every year.

One of the easiest and most effective ways to improve your cardiovascular health is through exercise. However, one of the most common excuses for not exercising is a lack of time. So in this article, we will present a few incredibly easy and simple exercises you can incorporate into your daily routine.

The first exercise is called Victory V. This stretch is not just good for your attitude; it’s a great way to ease stress and keep your muscles from clenching up. It is a great stretch to incorporate throughout your day and help overcome mental fatigue. Stay seated (or better yet, stand up), raise your arms overhead in a V-shape, and reach toward the sky. Hold for ten seconds. For a deeper stretch, extend the right arm out of the shoulder socket and vice versa.

Our Second exercise is the Tap Master. Tap into your inner Broadway tap dancer by sitting and speedily tapping your toes on the floor under your desk. This prevents your ankles from locking up and keeps the blood circulating. Please be mindful of those who are working around you. This exercise may be distracting and should best be performed as quietly as possible.

The third exercise is a Cardio Combination. This exercise is an excellent way of getting your blood pumping and strengthen your heart’s muscles. While seated, pump both arms over your head for 30 seconds, then rapidly tap your feet on the floor, football-drill style, for 30 seconds. Repeat 3-5 times. Do it when you’re stuck on a problem, and you might discover afterward you’ve got the solution!

Fourth are Head Rollers. Here’s a great way to release tension from too much thinking. Let your head loll over so that your left ear nearly touches your left shoulder. Use your hand to press your head a little lower. Hold for 10 seconds, relax, and repeat on the other side. Exercise caution! You know your body best! If something feels too tight or might hurt, do an easier version of the exercise.

Our fifth exercise is Blade Scrunches. Sitting up straight, try to touch your shoulder blades together by scrunching towards each other. Hold, then relax. This exercise opens your chest, helps improve your posture, and helps it recover from crunching your torso forward over a computer or smartphone.

The sixth exercise is Shadow Boxing. Channel your inner Rocky Balboa for this exercise. If you can step into a vacant office or even outside into the fresh air, shadow box for a minute or two (punch the air with alternating fists, like a boxer). Alternately, clench your fists in front of your chests and roll them left and right as fast as possible. Both are great for letting off steam and working your chest, arms, and core.

Wall Sits. Stand with your back against the wall, bend your knees, and slide your back down the wall until thighs are parallel to the floor. Exercise caution! You know your body best! If parallel is too low, only go half as low to still work out your core! Sit and hold for 15 seconds, adding increments of 5 seconds each day—a great way to make a phone call and build strength and endurance at the same time.

Printer Squats. Does waiting for the fax or slow printer drive you crazy? Use the time to work your thighs. Stand with feet together, then bend the knees slightly—as if sitting in a chair—so your thighs are almost parallel to the ground. Hold for 5 seconds, then release. Add increments of 5 seconds as you can. Repeat for 4-6 reps. Exercise caution! You know your body best! If you are not quite at this point in your exercise journey, do an easier variation or try marching in place to get your heart pumping!

The Squeeze Walk. An easy way to strengthen your core when you’re on the way to a meeting. As you walk, take a deep breath and tighten your abdominal muscles, pulling them toward your spine as you exhale. Stay squeezed for 5 to 10 seconds, then release. Repeat for 5 to 10 reps several times a day. You can also do these squeezes sitting down.

Remember, your whole purpose is to improve your current health and to become heart-healthy. If that means only doing one of these exercises a day. You are doing a great job! You know your body best. Do what is comfortable to you. Happy National Heart Month!