As I look around in our office, I can see everybody slouching in their seats continuing the good work, barring one health-conscious colleague who sits bouncing on a Swiss/yoga ball. This small act of rebellion is enough to joust our interest in workplace wellness.

We teamed up with Ayesha Billimoria; an all India track and field sprinter, marathon runner, captain of the adidas runners community in Mumbai {you may know her Instagram handle, Fit Girl India}, to show us the art of functional movements and achieve mobility in workplace.

Run

MOVE MONTH day 1 starts with a RUN ?? Since all of you’ll have had a hectic weekend start with this. The idea is to drop everything you are doing RIGHT NOW and start doing this exercise as soon as you see this video. You can be anywhere, on the road, in your room, at the gym or just waking up from your bed. DO IT.. I tag @nivisamanta to begin the chain with. Don’t forget to tag a person when you’re doing it. And hashtag #movemonth and me @fitgirl.india so I can see you’ll doing it too ??? #mumbai #adidas #adidasrunning #adidaswomen #mumbaidiaries #fitgirl #india #indians #running #runningman #athlete #athletics #athleteculture #instafit #instafitness #fitness #fitnessmotivation #fitfam #yoga #fitnessblogger #delhi #bangalore #adidasrunnersIN #whyirunmum #yogainspiration #strength #movemonth

A video posted by Ayesha Billimoria (@fitgirl.india) on Jan 1, 2017 at 3:13am PST

Ok, we agree, it’s a tad bit silly to suddenly start running in the office, but if you’re serious about your health and do not get the chance to jog in the morning, you may have to start with on the spot running.

Stretch

MOVE MONTH DAY 2 ? it’s all about starting your week with a Stretch. The neck is the most tired part of your body whilst you sit. Begin NOW.. I tag @anthia62 to do this and continue the chain ?? #mumbai #adidas #adidasrunning #adidaswomen #mumbaidiaries #fitgirl #india #indians #running #runningman #athlete #athletics #athleteculture #instafit #instafitness #fitness #fitnessmotivation #fitfam #yoga #fitnessblogger #delhi #bangalore #adidasrunnersIN #whyirunmum #yogainspiration #strength #movemonth

A video posted by Ayesha Billimoria (@fitgirl.india) on Jan 1, 2017 at 10:46pm PST

This one’s pretty straight forward and won’t draw much attention as you stretch your neck to either side. Can be easily executed, both while standing and sitting.

Twist

MOVE MONTH DAY 3 comes with a TWIST ? so get off your laptops and phones right now and do the twist ?? I tag @abhinav_86x in today’s task. #mumbai #adidas #adidasrunning #adidaswomen #mumbaidiaries #fitgirl #india #indians #running #runningman #athlete #athletics #athleteculture #instafit #instafitness #fitness #fitnessmotivation #fitfam #yoga #fitnessblogger #delhi #bangalore #adidasrunnersIN #whyirunmum #yogainspiration #strength #movemonth

A video posted by Ayesha Billimoria (@fitgirl.india) on Jan 2, 2017 at 11:42pm PST

That big client brief is taking more time than you thought and you have been stuck in one posture since morning? Well, try twisting while sitting in your chair.

Lift

MOVE MONTH DAY 4 is all about LIFTING?these can be done all day at anytime and as many as you want. I tag my friend @alishaabdullah who will be joining me this month at the 10km run in Dubai. ??? #mumbai #adidas #adidasrunning #adidaswomen #mumbaidiaries #fitgirl #india #indians #running #runningman #athlete #athletics #athleteculture #instafit #instafitness #fitness #fitnessmotivation #fitfam #yoga #fitnessblogger #delhi #bangalore #adidasrunnersIN #whyirunmum #yogainspiration #strength #movemonth #pureboostx #endlessenergy

A video posted by Ayesha Billimoria (@fitgirl.india) on Jan 3, 2017 at 10:17pm PST

This exercise is pretty easy, will not draw any attention from your colleagues, will leave your calf muscles in shape and help you achieve some mobility at office. Seems like a good place to start your work day.

Crunch

Who says you can’t have abs sitting at work ?? Time to Crunch ? MOVE MONTH DAY 17 is teaching you how to work those lower abs even whilst you sit and work. Do it NOW. I tag @rizwanbachav to do this along with me & pass it on to his working colleagues ? #mumbai #adidas #adidasrunning #adidaswomen #mumbaidiaries #fitgirl #india #indians #running #runningman #athlete #athletics #athleteculture #instafit #instafitness #fitness #fitnessmotivation #fitfam #yoga #fitnessblogger #delhi #bangalore #adidasrunnersIN #whyirunmum #yogainspiration #strength #movemonth #pureboostx #endlessenergy

A video posted by Ayesha Billimoria (@fitgirl.india) on Jan 17, 2017 at 3:08am PST

Who knew packing abs could be fun and easy? Well, sort of easy but truly fun. As you slouch in your chairs, just join your legs and lift them up to your chest and repeat. You can do a set off 10 sitting-crunches, three times a day. Now, we do not promise 6 packs at the end of the week, but this will lay a foundation on which you can build.

We hope Ayesha inspired you to take workplace wellness seriously, and if you want to check out more amazing workplace routines, click here.

For a more insight on running and everyday wellness, follow adidas on Facebook here.

This story is partnership with adidas.