You don’t need a gym membership, equipment or even a big chunk of time to reap the rewards of exercise. In fact, you can squeeze some of the best moves for your body into a busy workday. The key is remembering that “all movement counts,” says NiCole Keith, president of the American College of Sports Medicine and kinesiology professor at Indiana University-Purdue University Indianapolis.

Here are three simple exercises you can easily add to any workday—without cutting too much into your calendar.

Walk more

Walking is one of the simplest, most accessible ways to increase your activity. Adding more steps to your day has been found to boost your metabolism and decrease your risk of chronic diseases like hypertension and Type 2 diabetes. A 2008 analysis of studies, published in the British Journal of Sports Medicine, found that just 20 minutes of moderate-intensity walking per day was associated with lower rates of cardiovascular disease and death during the study periods. Brisk walking was associated with even better health outcomes. (In this analysis, the terms “moderate” and “brisk” generally referred to subjective effort rather than pace.) Walking can also enhance mood, reduce stress and improve sleep. If you make it outside, even better. “Getting fresh air is huge” for mental health, says Holly Roser, a certified personal trainer based in San Francisco.

Carving out time for a stroll isn’t the only way to add steps into your day, though. If your workplace has more than one restroom, choose the farther one, Keith suggests. You could also add more walking to your commute; public transit users can try getting off one stop early, and drivers can park farther away from their destination.

Even if you’re working from home, there’s plenty you can do to add to your step count. While no one is suggesting you give a sales presentation from your treadmill, you might consider embracing multitasking to get in more steps. “There’s no rule that says you have to sit down every time you take a call,” Roser says. Pace around your office or go walk outside if you don’t need to be at your desk while chatting.

The standard step tracker suggests 10,000 steps per day. But if that goal intimidates you, Roser has simpler advice: “Get more than you’re getting now.”

Take the stairs

Adding stair climbing into your routine doesn’t require any special equipment (or a post-workout shower). Just take the stairs instead of the elevator whenever possible, Keith suggests. If you don’t want to get sweaty during your workday, simply stop before you perspire, she says. To get the benefits of stair climbing, “you don’t have to break a sweat, you just have to be breathing a little harder.”

Even low- or moderate-intensity stair climbing increases blood flow, which promotes both heart health and brain function. Increased alertness, better decision-making and enhanced creativity are among the mental benefits you experience “every time you get up and start moving,” Keith says.

If you want to rev up your heart rate and generate some internal heat, try a Tabata workout, suggests Tasha Edwards, a health coach and certified personal trainer based in Huntsville, Ala. Exercise for 20 seconds, then back off the pace or rest for 10 seconds, and repeat for four minutes. The beauty of Tabata, says Edwards, is its structure. “You’re liable to work hard because you realize it’s only 20 seconds at a time.”