While you won’t get to the Olympics this way, it is really important to keep gentle exercise and movement a part of your daily office work routine. Studies have shown that sitting down for eight hours or more in a day can be detrimental to our health, however by moving for only a few minutes each hour we can improve our health dramatically.

As a manager or supervisor it is also important to include some fresh air and movement into your workers daily routines not only to help with their health, but also to improve creativity, productivity and reduce sick days!

Check them off from our trusty list below:

  1. Walk around the block

    This isn’t at your desk exactly, but if you or your staff would rather not stand up in front of others and work it out, a trusty five minute walk around the block will get their heart pumping and brain back in action.

  2. Arm circles

    Standing with your feet shoulder width apart, or even still sitting in your chair, stretch your arms out into a T shape and complete twenty small circles with your palms facing upwards, and twenty small circles with your palms facing downwards. This activates arm muscles that might have only been typing all day.

  3. Standing desk

    If specific exercises aren’t your thing it is an awesome idea to request a standing desk from your workplace. The simple act of standing to complete your work for even just one hour a day can help blood flow dramatically.

  4. Calf raises

    One to complete at your standing desk is some simple calf raises. Raise your heels off of the floor until you are on your toes and slowly lower yourself back down, doing three sets of ten raises.

  5. Oblique twists

    It’s crunch time! Sitting with your feet flat on the floor, position hand behind the head and bring one knee up towards the opposite elbow. Repeat this, twisting your body downwards to meet your knee, moving through a straight seated position in between each repetition. Complete fifteen twists on each side.

  6. Tricep dips

    Ditch the wheelie chair for this one! Once you’ve found a stationary chair place both hands on the edge until you are holding yourself outwards in a sitting position. Then slowly bend your elbows to lower your body several inches, and then straighten arms to rise back up. Complete twenty of these to feel the burn.

  7. Neck rolls

    It’s time to stretch it out. Some simple neck rolls, five one way and five the opposite way, is great to relieve neck tension that can build up over the day.

  8. Shoulder rolls

    Team up the neck rolls with some equally as great shoulder rolls. Ten towards the back, and ten to the front, and also help relieve neck and shoulder tension.

  9. Upper back stretch

    Holding your arms straight out in front of you in your seat, palms facing downwards, lower your head to be in line with your shoulders and arms. Hold this stretch for three deep breaths to feel a light stretch in the upper back area.

  10. Wrist stretch

    If your office job has you doing a lot of typing it can feel great to stretch out your wrists a couple of times a day. Whilst standing, place both hands on your desk with fingers facing towards your body and slightly lean forward until you feel the tension release.

 

Not only will these light exercises and stretches help with keeping your body in tip top shape, but they also mean that hitting up Friday night drinks is totally worth it! Right?! Check out our website to stock up your office for Friday night or your next office party with our range of handy hampers full of gourmet goodies and amazing Australian beverages.