In modern times, the vast majority of people in the UK now spend their working days sat hunched over a keyboard staring at a computer screen. Our bodies were simply not designed to maintain this position over long periods of time, and many professionals find that they experience discomfort and pain as a direct result of a predominantly sedentary lifestyle.

Poor diet, and a lack of regular exercise can create physical issues in the short term, and can lead to some fairly undesirable health issues if left unchecked. Below are some simple tips to keep you in shape, fit and focused whilst at work.

Eat yourself healthy

Most professionals find themselves pushed for time during the average working day, and the attention to a healthy and varied diet is one of the first things that can suffer. A good diet is essential to continued well-being and high performance levels at work, so a bit of thought in this area can go a long way to keeping your body supplied with the key food types you need.

If you can, bring your lunch to work. This may take a little preparation, but you’ll find it cheaper and healthier, whilst not restricting yourself to the food options open to you in the workplace and locality. Include raw fruits and vegetables for snacking and always include a few walnuts and almonds, as many studies have shown that nut consumption is linked to a lower risk for heart disease.

Gym’ll fix it

An obvious and invigorating way to maintain your fitness is to join a gym near work and incorporate your gym session into your daily routine. There is no need to feel like you have to become an absolute fitness freak, but a few gentle exercises, a sauna and a shower will make a world of difference to your sharpness at work and how you feel about yourself.

Ask your company whether they have any deals going with local gyms, or even whether they would be able to subsidise your gym membership costs, after all, they have a vested interest in keeping you healthy too.

Set your desk up right

One of the critical aspects of successful desk working is to ensure that your desk is set up correctly and that you are well positioned when you sit down to work. An ergonomically designed chair can be a real lifesaver, offering support to various parts of your back and arms, something that you will be particularly grateful for if you work at a desk for long periods.

Your elbows and forearms should sit comfortably on the chair arms, with your wrists and hands resting lightly on the keyboard in front of you. Most importantly, make sure that the centre of the screen is at eye level and neither to the left or right of your normal seated position, as this will encourage good posture and habits.

Remember to take a break

Research in this area seems to indicate that a rest of 5-10 minutes per hour of work, where you actually get up from your desk and move your eyes away from the screen, is hugely beneficial to your well-being and performance.

All too often, there can be a tendency to get locked into the work that you are doing, and there is always ‘one last thing’ to finish that might keep you from taking such a break. If you keep disciplined about this however, you will find that short breaks are a professional’s best friend, increasing focus and motivation.

Simple stretches

Below are a series of simple stretches, designed to keep your circulation good and your muscles relaxed. Try to do the first exercise listed below more frequently.

Assuming a good posture, with shoulders and arms fully relaxed, undertake each stretch smoothly and slowly, avoiding harsh or sudden movements. Hold each stretch for between 5-8 seconds, depending on what is comfortable, and repeat each stretch a few times to get the maximum benefit. Don’t overdo it, and remember to stop at any point if you feel discomfort or pain.

STRETCHING THE NECK
Sit upright in the chair, keeping your face forward, and try to touch your left shoulder with your left ear. Hold this position, and then return your head to the upright position. Repeat on the right. Try to ensure that you do not tense or hunch your shoulders.

STRETCHING THE ARMS
Extend your arms straight out, and stretch your wrists back. Touch your shoulders and repeat.

THE SIDE TWIST
Stand up, with your feet a hips-width apart, and your hands on hips. Gently twist around as far as comfortable to the right. Relax. Repeat on the left.

ROLLING SHOULDERS
Sit (or stand) with a straight back. Raise your shoulders and rotate them 2 or 3 times in a forward direction. Do the same in a backward direction.

WRIST PULL
Put shoulders back and down. Flex your wrist. Make a fist. Rotate your wrist outwards. Keep your arm close to your body.

EXECUTIVE STRETCH
Stand (or sit) with good posture. Place your hands in your lower back. Push your hips forward and your shoulders back to arch your spine. Relax.

ARM STRETCH
Grasp your left elbow with your other hand. Pull the elbow behind and towards your head. Feel a stretch. Relax. Repeat on the right.

FINGERS
With palms face down, spread your fingers as wide as possible. Hold for a few seconds then relax your fingers.

EXERCISE YOUR EYES
Your eyes also need a break. Turning your head away from your work, slowly shift your gaze from one side to the other several times. Occasionally close your eyes for a few moments to give them a little rest.

BOOK A FREE 30 MIN PERSONAL TRAINING SESSION COURTESY OF REGAN & DEAN
Until June 16th, Regan & Dean is offering you a free consultation plus a 30 minute personal training taster session to all Regan & Dean candidates serious about getting fit.

The session has been arranged with top Personal Trainer Thabian Sutherland at the Bankside Health Club. To claim your free session, call Thabian on 07950 300 471 or email thabian@thabianfitness.com and simply mention Regan & Dean.