Ways to energise your day in the office

Repeat each exercise ten times in a row.

1. Shoulder rolls: To loosen the neck and shoulders

• Sit up straight.
• Roll your shoulders first forwards and then backwards.

2. Squeeze the lemon: To strengthen the upper back

• Sit at the edge of the chair and learn forward slightly.
• Raise your arms by extending them sideways until the elbows are at shoulder height. Point your thumbs towards the back.
• Then press your shoulder blades when you exhale, as if you’re squeezing a lemon between them.

3. Arch the back: To relieve the spine

• Sit at the edge of the chair. Place your legs to form a right angle with the floor.
• Put your elbows on the knees.
• Then alternate between arching your back fully and straightening it.

Think of ways to interrupt long periods of sitting. For example, why not drop in on colleagues directly instead of calling them on the phone? And when doing so, be sure to take the stairs instead of the elevator. Of course you may not always have time for this, in which case you can stand up while talking on the phone.

Why not take a short break to stretch while on the way to the printer? Use this opportunity to stretch your back and shake out tension in your limbs. Be sure to drink enough. While this ensures that the body is properly hydrated, it will also lead to more frequent trips to the toilet and thus get you to move a bit more than you would otherwise.

If you really can't get away from the screen, you can at least try to change your position at the desk three or four times an hour and thus vary the pressure on your spine. Also consider arranging the workplace so that not everything is within easy reach from your chair – e.g. by placing the water bottle, hole punch, stapler and phone in different parts of the room. You could also put the waste basket farther away from your desk, thus getting you to move whenever you have throw something out.

Regular exercise ensures that the brain is well supplied with blood. A walk outdoors at lunchtime will help you to clear your head and get fresh energy. Stepping out into nature also helps to prevent a vitamin D deficiency – especially in winter when much of the day is spent indoors.