How dangerous is your job? If you think you’re safe in your comfortable office then it might be time to think again! Recent research has suggested that prolonged periods of sitting can have serious negative impacts on your health, even if you exercise outside of working hours.
Don’t worry, help is at hand, we’ve come up with a list of exercises which you can easily do in and around your office (disclaimer: if it’s painful or feels wrong – don’t do it!) Why not set an alarm to go off every hour as a reminder to move, even if it’s just for a couple of minutes!
Tension building? Try these gentle stretches:
1. Neck Stretches
Sit up tall and drop your right ear down towards your right shoulder. Hold for a few seconds, and repeat on the other side.
2. Shoulder Shrugs
Raise both shoulders towards ears, hold for a few seconds and release.
3. Chest Opener
Press your palms together behind your back and squeeze your shoulder blades together, hold for a few seconds and release.
4. Back Twist
Sit in your chair and place your right hand behind your right hip. Twist to the right side and hold for up to 10 seconds, then gently release and repeat on the other side.
5. Side Stretch
Raise one arm up and over to the opposite side, hold for a few seconds and release. Repeat on the other side.
Feeling a little more energetic? Try these:
6. Star Jumps
Start with your feet together with arms by your sides. Jump and extend both feet out to sides whilst bringing your hands above your head.
7. Leg Lifts
Sitting in your chair with your feet flat on the floor and knees bent. Raise one leg at a time so it’s straight and hold for 10 seconds. Repeat on the other side.
8. Wall Push-Ups
Place your hands on the wall and push in and out by bending your elbows, using your arms to move your body weight.
9. Wall Sits
With your back to the wall, slide down until your knees are bent at a 90-degree angle, hold, and slide up again.
10. Magic Carpet
Sitting on your chair with your legs crossed and feet on your seat, place your hands either side of the chair and use your arms and core to raise yourself up (so your feet and legs are lifted a few inches off your seat), hold, release and repeat.
Every little helps…
11. Take the stairs!
Give the lift a break, and take the stairs (2 at a time!)
12. Walking meetings
Get your colleagues to walk and talk where possible, plus you’ll also reap the benefits of getting some fresh air!
13. Put the phone down!
Instead of emailing or calling, get up and go and see the person you need!
Let us know how you get on!