Home Energy@work Well-being@work Your Well-being Exercise


According to some experts, a lack of physical activity is one of the most serious health issues facing our modern society. Finding time for exercise during your busy day may not always be easy, but there are some simple things you can do to keep yourself fit.

Doctors recommend a minimum of 30 minutes of physical activity a day as part of a healthy lifestyle, but finding time for exercise during your busy day may not always be easy. However, there are some simple things you can do at work that can help:

  • Take a walk during your lunch break; asking friends and co-workers to join you can help keep it fun and keep you motivated.
  • Use the stairs instead of the elevator.
  • Take a stretch break – performing some stretching exercises throughout the day can help relieve common aches and pains, tension, and loosen stiff muscles.

The following are some simple stretching exercises you can do at your work station. Perform the following stretches frequently throughout your work day. Hold the position for 5-10 seconds, relax, and repeat 3 times.

Finger Stretch

Clutching a pen or typing on a keyboard can make your hands stiff and tight. This stretch will help reinvigorate the muscles in your hands: Separate and straighten your fingers until you feel a stretch, keeping your hand in alignment with your wrist. Next, bend the end and middle knuckles of your fingers, keeping your hand and wrist in the same position.

Arm and Shoulder Stretch

Lace your fingers together and turn your palms facing out; straighten your arms in front of you and hold.

Back Stretch

Reach behind your head and place your hand on your upper back, keeping your arm close to your ear. Gently hold your elbow with your opposite hand. Pull your elbow toward the back of your head and reach your hand toward the middle of your back until you feel a gentle stretch. Pause, and then repeat on the other side.

Neck Stretch

Tuck your chin in, lengthening the back of your neck. Then turn your head to the left. Pause and then bring it back to the centre. Pause and then turn to the right.

Shoulder Rolls

Roll your shoulders up towards your ears, hold; then roll your shoulders back and down, squeezing briefly between your shoulder blades.

Leg Stretch

Standing and holding on to something, lift one foot up towards the buttocks, keeping the knees together. Pause and then lower the foot to the floor. Repeat with the opposite foot.

Your well-being