Try 'deskercise': 8 simple workouts you can do at work

Most of us work such long hours that we spend more time sitting than over-75s, a recent study reveals.

Middle-aged men spend close to half an hour longer seated every weekday than their older counterparts, according to the University of Edinburgh.

Meanwhile, working women under 45 fall only six minutes short of elderly people, including those in nursing homes.

But fear not! These are the eight exercises that any office worker can fit into their working day to stay healthy.

These deskercises, or desk exercises for the cubicle-bound, can bring health benefits 

These deskercises, or desk exercises for the cubicle-bound, can bring health benefits 

The simple moves, including a chair twist and a buttock squeeze, have been recommended by a leading physiotherapist who warns that our 'dangerously sedentary' lifestyles are putting us at risk.

Being inactive can be linked to type 2 diabetes, weight gain and mobility problems.

Furthermore, muscles can shorten and weaken if you don't use them, which can lead to poor posture and back pain.

There are topical treatments available, such as Deep Freeze Pain Relief Glide-on Gel, which can be applied as often as required to provide fast-acting relief for muscle and joint pain

There are topical treatments available, such as Deep Freeze Pain Relief Glide-on Gel, which can be applied as often as required to provide fast-acting relief for muscle and joint pain

There are topical pain relief options available, such as drug-free Deep Freeze Pain Relief Glide-on Gel, which can be applied as often as required to provide fast-acting relief for sharp, shooting muscle and joint pain. 

Sammy Margo said: 'Full-time workers spend a significant bulk of their week chained to their desk, or travelling to and from it – typically in a car or by public transport.

'Most of us know the risks of being too sedentary and want to be healthier but finding the time to do at least 30 minutes of moderate intensity physical activity, five times a week, can be a challenge.

'Often the gym or classes are on our to do list but are the first tasks to go to the wayside when we're busy.

'Sitting at our desks all day also risks our muscles seizing up, causing pain - especially in our backs.

'But making the commitment to build in these simple desk exercises each day into our working lives can bring great benefits.'

Here, she reveals how to keep supple and improve your health while you work...

1. Wander the cubicles

Sammy advises walking to speak to colleagues instead of sending emails 

Sammy advises walking to speak to colleagues instead of sending emails 

Don't stop at just walking to work, while you're there go for a wander around the office. Visit colleagues in other departments and on other floors.

Stop sending so many emails and go and see the person face-to-face - it's better for communication and better for your waistline.

Setting yourself a target of walking 10,000 steps can be a fun challenge - invest in a device such as a Fitbit to measure it. 

2. Take the stairs

Incorporating walking into your daily work routine can bring huge benefits

Incorporating walking into your daily work routine can bring huge benefits

It's a force of habit to head for the lift at work but try getting into the daily habit of taking the stairs for a cardio workout.

Firstly, you'll burn more calories. And you don't have to bound up and break a sweat - taking the stairs one at a time burns more energy than leaping up multiple steps, research suggests.

Although more energy is initially expended when taking two steps per stride, over time, more energy is burnt up when you take your time, according to scientists from the University of Roehampton.

Furthermore, climbing stairs also builds muscles, strengthens bones and leads to greater

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