It is necessary to work at the computer desk for a long time every day. You should stick to your daily fitness. As far as your situation is concerned, proper exercise can basically achieve your goal. I suggest you take silent exercise as the main exercise, supplemented by swimming.

The reason for choosing is that both of them are aerobic exercises, including:

1, Dumbbell Exercise (weight 1.00~ 1.75 kg): Exercise is simple and easy, and the method is simple and effective. Persistence can make the chest muscles firm, and persistence can effectively achieve the effect of expanding the chest; There are many specific dumbbell exercises, and you can find the one that suits you online.

2, swimming: swimming has the characteristics of fun, swimming is to overcome the resistance of water rather than gravity, muscles and joints are not easy to be injured; When swimming, under the action of water, the whole body is fully exercised, so that the blood of the limbs can easily flow back to the heart and the heart rate is accelerated. Persisting in swimming for a long time will increase the activity of the heart and make it contract strongly. Through water pressure, you can massage your chest, which is of great help to the symmetry of your body. Plus your dumbbell practice, you can kill two birds with one stone.

3. Moderate running is also a very good aerobic exercise. After a while, the leg muscles will be solid.

The three methods can be carried out alternately, and each method can be done twice a week and have a day off, which is neither boring nor conducive to overall fitness.

I hope the above suggestions will help you. I wish you success in fitness!