Office Exercise


Don’t have time to exercise and stretch those muscles? Here are some simple exercises you can do whilst at your desk.

  1. If the option is there, then take the stairs.
  2. Legs
    • Lift your leg out straight and hold for a few seconds then lower. Repeat this about 10-15 times on both legs.
    • Lift your foot off the ground and keep your leg to a 90 degree angle. Hold this position for as long as you are comfortable. Do this 10 times with both legs.
    • Lift your toes while your heels are still on the ground. This exercise can also be done whilst standing up.
    • Roll your ankles, 5 times each way.
  3. Body
    • Roll your shoulders backwards and forwards to loosen the muscles.
    • Roll your wrists as you would do with your ankles.
    • Stretch your wrists by holding your hand out, palm facing outwards, using your other hand pull your fingers towards you. If room, do this whilst extending your arms outwards.
    • Contract your abdomen muscles and hold for a seconds. Good exercise to help strengthen these muscles.
    • Stretch out your shoulders and back by extending your arms out in front, hold your hands and stretch forward. You should feel the stretch in your shoulders and upper back.
  4. Move away from your computer or close your eyes for a few seconds every hour to give your eyes a rest from your computer.
  5. Drink plenty of water throughout the day to stay hydrated. Try and drink on average 8 glasses of water a day.

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