Working out at work

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The culture in any office can be extremely busy, with early mornings, late evenings and often having to work through lunch. So when you’re working a full time job, it’s difficult to find the time to fit in a workout session during your working hours.

However, personal trainer Lucy Wyndham-Read, the personal trainer for Nelson’s Arnicare cooling gel – the gel that’s used to massage into tired muscles post workout – has put together a number of tips to help build up your fitness throughout your workday.

The ice cube trick

Posture is one of the biggest areas affected by sitting for long hours at a desk, as we often have the tendency to hunch while we type. A quick way of transforming from a hunchback to swan like is to apply ‘Lucy’s ice cube trick’. On a post-it note, simply write the word ‘ice cube’ and stick it on the corner of your computer. Each time you glance at it, imagine someone has dropped an ice cube down your back. You’ll instantly pull back your shoulders and lift up your chest, giving you perfect posture.

 20 minute rule

Try to get up from your desk every 20 minutes. When we sit down for longer periods, it is thought to slow the metabolism which affects the body’s ability to regulate blood sugar, blood pressure and break down body fat.

Be a breakfast champion

It’s easy to skip breakfast when we’re rushing around in the mornings, trying to get ready and out the door. By missing the first meal of the day, it just means that come 11am you’ll want biscuits and snacks and be prepared to do anything for them. You can help to prevent this from happening by having a healthy and sustainable breakfast, such as overnight soaked oats which you can grab and go and eat on your commute or when you get to your desk. Place a handful of oats topped with either coconut, almond or semi skimmed milk into a mason jar or Tupperware dish with a lid. Ensure they are completely covered and add a sprinkling of cinnamon for flavour. Finally, leave in the fridge overnight and, presto, breakfast is ready for the morning!

Be the office flamingo

You don’t have to stand on one leg for this exercise, but do stand up on both feet whenever you can. If you’re on a conference call, push that chair back and stand upright which will help to engage more of your muscles.

Two minute march

Here is a quick two minute workout that you can squeeze in without a soul knowing while you’re at work.  Simply sit with good posture and place your feet hip width distance apart. Now start marching your feet up and down (quietly) for two minutes. This will not only give the legs a quick workout but you will also be marching off a fair few calories at the same time.