An Exercise Physiologist shares the perfect “at work workout”
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How many hours a day do you spend sitting? Do you have “moving meetings”? Is it time to start scheduling five-minute movement breaks?
Did you know HALF of all employed Australians describe their job as “mostly sitting”?
Research has shown that prolonged periods of inactivity can have a negative impact on your health and wellness. Over time, sedentary occupations can lead to increased risk of injuries, neck and back pain, musculoskeletal disorders, overweight/obesity and chronic diseases.
At HerCanberra, we care about your wellness—and that’s why over the next month, we will release a new “at work workout” each week.
Simple. 5 min workouts. Designed for the office.
Many workplaces and organisations are back in the office—now is your chance to set up healthy strategies at work. Healthy routines. Regular breaks. Regular walks. Regular moving meetings.
Sitting down all day for extended periods of time is detrimental to your health. It’s not all bad news though: taking regular short breaks throughout the day can deter the health risks associated with a sedentary lifestyle. Today’s article isn’t about anatomy, fibre types, anterior/posterior pelvic tilts, or intermediate/superficial layers responsible for moving our spine—giving you some practical tips and tricks to beat inactivity as we all return to our offices.
Here are three tips to help reduce the amount of time you spend sitting at work:
Substitute sitting with moving
- Balance on one leg while talking on the phone.
- Switch to a standing workstation
- SIT ON A SWISS BALL – this will encourage you to sit up straight and use your postural muscles.
- Request a treadmill
- Standing (or holding a squat) to read a document.
- Schedule a walking meeting.
- Walk to deliver a message instead of emailing.
- Take the stairs
Be organised—plan your schedule the week BEFORE
Look at your diary—where are your meetings? Is there some flexibility in your week? Could you squeeze in a quick 15-minute workout between meetings? Schedule in your activity breaks the way you would schedule in a meeting. Be organised, write it down, and make it happen. Signing up for a structured lunchtime class is a good way to make a commitment to yourself.
Five minute at-work workout
The stronger your body, the more comfortable you’ll be sitting at the office (it takes strength to sit at the desk all day with good posture!). Set your watch for five minutes and try these three exercises at work (two sets, 10 repetitions):
1) Push up on worktop
2) Tricep dips
3) Pec stretch
You can print the PDF here. Which tips are you likely to implement this week?
Try two tips every day for an entire week, and see what routine works best for you. It’s all about a regular routine.
Love, Kirra
Capital Hydrotherapy and Exercise Physiology is open for one-on-one Hydrotherapy, Aquatic Physiotherapy (and land-based Physio), land-based Exercise Physiology, small group therapy, Hydrolates™ classes (Aquatic Pilates) with strict COVID-safe precautions.
If you are injured, have a chronic health condition, or need a plan to improve your health and wellbeing—call us today 6156 2223!
