By Christine Jesse

OFFICE WORKOUT

You spend the whole day working at the office and when you come home in the evening, you just want to put your feet up and relax. Then you have to keep house, provide for the children and there's always a never ending list of jobs around the house to do and there just seems to be no time left to look after yourself, go to the gym or even squeeze in a bit of exercise.

But there is a place you can. Use your time and space in the office! There are plenty of opportunities to fit in a bit of exercise during your breaks or even whilst you are working making you fitter and happier. You'll reduce stress, burn calories and top up your energy levels - and you will be better able to handle the daily challenges!

Here are some practical tips, simple exercises and office-workouts which you can do whenever wherever you have a spare moment:

Exercises and Workouts

Sitting at the desk the whole day is not great for your health and especially for your body and posture. But the consequences are always the same: you'll get a stiff neck, back and wrist pain.

To reduce or avoid such problems the very first step is to make sure that your chair is comfortable enough and that it supports your back. Then it's time for some tips and exercises:

1) Most important rule: Move as often as you can!

• Try to wear comfortable shoes. Wear jogger to work and change them when you get there.
• Park a distance away from work, so that you can start your day with a little walk.
• Climb every stair you can (don't use the elevator!).
• Leave your desk to talk to your colleagues in person rather than phoning them or writing emails.
• Take the longer way round to get to the photocopier or the bathroom (for example use the bathroom on another level).
• When you're on the phone: stand up and pace (get a headset for this!).

Tip: Always warm up before you start with your exercises (e.g. jog on the spot) and begin slowly!

2) Stay supple: Stretching

• Hold each stretch for minimum 15 seconds, maximum 1 minute.
• Increase the repetitions in a way that you feel comfortable with (it is no competition): start with five repetitions.
• Use a simple movement that get the best effect: eg stretch whilst sitting at your desk chair (minimum 1 times per hour): stretch your arms, your legs, your back - the whole body.
• Get out of your chair and stretch towards the ceilling, then try to touch your toes: you'll see how soon you start to feel better all over.
• Sit down - clasp your hands behind your neck - as far as you can pull your elbows back and hold in for a while.
• Lift your legs and feet several times to limber them up.
• Sit down on the edge of the chair - grip the back firmly - arms and back are straightenend - stretch your shoulders, chest and upper back by pulling your upper body forward.

3) The simple office workout

• Sit or stand - lift and lower your toes but keep your heels on the ground.
• Walk around either only on the toes or only on the heels of your feet.
• Stand in front of your chair - hold your knees as though you're sitting on the chair putting your weight on your feet and when legs are parallel to the seat, go back to your original standing position slowly.
• Lean your back against the office wall then move your feet slowly away from the wall and bend your knees until you form a 90-degree angle with your legs and hold that position.
• Stand upright - take a big step forward until your thigh is parallel with the floor then return to the starting position- repeat with the other leg.
• Stand upright and legs apart - toes pointed outward - bend your knees toward the same direction as the toes then slowly turn back.
• Keep small hand weights in your desk (you can also use water bottles) so that you can do some exercises in between meetings.

4) The Mind workout: Meditation

• Take a moment out from what you are doing, close your eyes, breathe slowly and deeply, imagine a place you would like to be or remember your favorite place - relax for awhile!
• Breathe slowly and deeply - put your chin on your chest - hang your shoulders down and back - rest your hands on your thighs or down next to you - close your eyes, relax your eyelids - concentrate on the point between your eyebrows: "your third eye" - take a few deep breaths
• Sit straight on the floor - both feet flat on it - place your hands together on level with your heart - inhale slowly - press the palms strongly together - hold in - breath out and lower your hands whilst in this posture as far as possible - inhale and raise your hands on your heart level - repeat this a few times!
• There are many yoga exercises that you can perform easily in your office - search for special books or websites regarding this topic: to motivate you, here's one of many yoga exercises: Stand straight - hands at your sides - breath in and raise your shoulders towards your ears (tense the shoulders and neck muscles) - breathe out and let your shoulders sink down (relax the muscles) - repeat it a few times, you will feel a deep peace.

5) Special Tips

• Try to have healthy food for lunch and for your breaks: prefer salads, vegetables or fish. Fruits and nuts also make a perfect snack - they'll boost your energy level which will make you fit.
• Drink at least 8 cups of water a day and try to avoid too much coffee. For the sake of variety and a bit of extra energy, fruit juices (perhaps mixed with water) are suitable.
• It is very important that you feel well at work. Try to arrange your office (as much as possible) the way you like it and feel comfortable in it. Taking the time to establish a nice and friendly atmosphere with your colleagues will also pay dividends.

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