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The human body is designed to move, so as you can imagine, sitting down at work all day isn’t doing our health a lot of favours! If you’re worried about your activity levels, there are simple exercises you can work into your day to stop pesky pins and needles, weak legs, stiff shoulders and backache. 

Stretches and strength exercises can help improve your overall fitness levels and heart health. So without further ado, here are 5 work-friendly exercises:

The Wall Sit

Wall sits are great for strengthening the quadriceps and sculpting the thighs, calves and lower abs.

Instead of sitting down with your colleague for a quick chat, stand against the wall, bend the knees and slide your back down the wall so that your thighs are parallel to the floor and hold for as long as you can!

The Pesky Printer (Calf Raises)

Calf raises improve your muscular strength and will help to define the lower legs. This simple exercise helps your overall balance.

While you’re waiting for that last document to finish printing, you could be sculpting your calves! Stand with your feet shoulder-width apart and stand up on your toes, then slowly come back down, repeat until your printing or scanning is done!

Keep Rollin’ (Neck Roll)

Our necks can get stiff and achy while typing, reading emails, documents and spreadsheets. Rolling your neck can reduce this discomfort and helps improve flexibility and posture.

Drop your chin and slowly roll your neck clockwise and again anti-clockwise. Then gently bend your neck over to each side.

(The Silent) Ab Squeeze

This discreet exercise works your abs and you can do it at any time while you’re sitting down – no one will ever know! Take a deep breath and tighten your abdominal muscles, bring them in towards your spine as you slowly exhale. Keep them squeezed for 5-10 seconds.

Tightening your stomach muscles helps strengthen the core and improves muscle tone.

(I Dunno!) Shoulder Shrug

Shoulder shrugs help ease tension in your neck, shoulders and upper back. Shoulder shrugs target the trapezius muscles which when strengthened, helps maintain a proper posture.

Simply raise both shoulders to your ears, hold for 5 seconds and release, repeat for 15 reps.

Private Health Insurance

Here at General & Medical, the health of you and your family is important to us! We care about your overall health and wellbeing which is why we have a variety of cover options for you to choose from.

Included within our Lifestyle and Elite policies is our 24-Hour GP Advice Line. This service provides unlimited access to private GP telephone consultations, medical advice, diagnoses and treatment options, all from the comfort of your home.

Take a look at our website here and get your free quote to see how little Private Health Insurance could cost you!