5 tips to get more movement into your everyday routine

1. Build more activity into your day and make every moment count. There are lots of phone and computer apps on the market that help you schedule breaks, remind you to step away from the computer and guide you through home friendly exercises. Try adding some easy desk exercises to release neck and shoulder tension. Add gentle neck stretches by lowering your chin to your chest, tilting your head to one side and rolling the shoulders back and front. To avoid pins and needles and to get your circulation going introduce leg stretches, heel and toe movements or ankle circles. Stand more and move your spine, even if it's for a short period of time, it's an effective way to counteract the ill effects of sitting. Standing burns more calories too so it's worth considering getting a standing desk.
   

2. Get those steps in. Whether it's a walk to and around the park, or around the house, you should be reaching at least 4,000 steps per day but be aiming for 10,000 steps if possible. Exercise boosts your mood and wellbeing and is a great way to find some headspace. Its take two weeks to make a new habit and fitness trackers and apps are a helpful way to track your activity and a gentle reminder to stay active everyday and reach your targets.

3. Speaking of the park... Make the most of being allowed outdoors and get outside. Fresh air and time away from your desk will increase energy levels, focus and getting your body moving maximises your health and fitness step by step. You’ll get more done with more energy, a brisk walk is one of the best natural energisers around. It boosts circulation and increases oxygen supply to every cell in your body, helping you to feel more alert. Try walking on your lunch break to achieve more in the afternoon. If the sun is shining get outside for a vitamin D hit.

4. If you have an uncomfortable office chair or suffer from lower back pain or tension in the hips consider investing in a Pilates foam block or Posture brick to sit on to help aid better posture. It does this by levelling the pelvis, raising the hips for a straighter spine and changing your posture by a few degrees. Alternatively switch your office chair for a large exercise ball. Unlike a chair, sitting on an exercise ball engages your core muscles and helps to improve your stability.

5. Enlist others and squeeze in a workout before, during your lunch break or after work hours. There are so many online workouts available to us. Why not try enlisting some friends or colleagues and all workout together on a group video call - it’s a great team activity.

Louisa Drake is a fitness expert and founder & creator of The Louisa Drake Method, a unique fitness-fusion approach to working out. Follow @louisadrakemethod on Instagram for free 15 minute workouts every other day and visit www.louisadrake.com for a schedule of paid for online classes, LDM Live, which are accessible via Zoom. Image credit Oly Barnsley.