by Tracey Lloyd

Created on: July 15, 2008   Last Updated: September 15, 2008

Are you a desk drone? Stuck in a call centre all day or in long boring meetings? Need some ideas on how you can find the time to be active well look no further. Here are some quick and simple tips for ways you can increase your activity at work. Taking regular breaks to incorporate activity into your day will increase your concentration and effectiveness at work and make life more enjoyable for you.

Desk based activities

Chair Sit Ups

Work your abdominal muscles by doing chair sit ups. Sit in your chair with a straight back and feet on the floor. Your legs should be at a 90 degree angle to the floor, bent at the knee. Raise your feet, so they come as high as is comfortable for you. Ideally you will be able to bring your legs up so they are straight out in front of you. Hold this position for a count of 5 and then release your legs back to the leg. Repeat the move for 3 sets of 15 repetitions with a 30 second break in between each set.

Chair March

Get those legs pumping under your desk being deskbound is no excuse not to walk. Again sitting in your chair with a straight back, feet on the floor and legs at a 90 degree angle, bent at the knee lift your right leg, release and then lift your left leg. Keep this undercover march up at a speed which is comfortable for you for 1 minute then release have a 30 second break and then repeat the march.

Shoulder Roll

Sitting with a straight back and arms bent at the elbow, circle your shoulders back and then bring them forward. Feel the tension being released from your shoulders and neck. Repeat the move for 3 sets of 15 repetitions with a 30 second break in between each set.

Neck Roll

Sitting with a straight back and arms hanging beside you, close your eyes (to move away from the glare of the monitor) and drop your chin onto your chest. Slowly roll your right ear towards your right shoulder and hold for a count of 8 then roll your chin back to centre then roll your left ear towards your left shoulder. Feel the stretch down the side of your neck. Repeat the move 4 times.

Standing Exercises

Try these exercises when you're standing in a queue, waiting at the photocopier or if you work standing up all day.

Small Heel Digs

Standing with a straight back and legs together, take a small step forward with the right leg and stand on your heel, flex both knees slightly and then return the right leg to beside the left leg. Now take the left leg forward and stand on your heel, flex both knees slightly and then return to the upright position.

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