Do this one thing for better day to day health

Ok, I have told a little lie. It’s not just one thing but a few things, but doing this one thing (which is good for you) makes it easier to do a bunch of other stuff that is also good for you. This tip is especially useful for anyone that spends a lot of their day sat at a desk. And the tip is:

Drink more water.

How is that going to make a difference? Firstly, as you sit at your desk tapping away you are probably not drinking enough anyway so increasing your intake can only be a good thing. Secondly, as you drink more water you are probably going to want to do something else more. This will make you walk at least as far as the toilet more often than you do at the moment. Getting up and moving more during the day will help reduce the negative effects of sitting.

Every time you go to the loo do a little something to loosen up any parts of your body that get tight when sitting. It doesn’t have to be much, but just enough to get some blood flowing to the areas that have gone to sleep. Things you could try are:

  • Hip mobility
  • Hip flexor stretches
  • Trap/upper back stretches
  • Thoracic spine mobility
  • Pec stretches
  • Shoulder mobility
  • Lunges
  • Squats
  • Glute activation
  • You get the idea…….

Exactly what you do isn’t that important. The point is to make sure you create some blood flow and do something other than sit at regular intervals during the day. This is just an example of how a simple behaviour change can help make that easier.


Strength day – a way to get it all done

I read something a while ago that a good way to fit in some extra mobility/postural type exercises I’d to them in your rest breaks. It makes perfect sense, if you sit all day you need to do more of that kind of thing but there are only so many extra exercise sessions you can fit in.

Using this technique, plus combining exercises into unrelated pairs means you can get a lot of work done in limited time and still get decent rest breaks.

Joint mobility warm up

Pistols (partial ROM, 6kg counter weight) – 2 x 3R/3L
(prone cobra, 1kg – 3 x 10)

Ring routine (pulling*) – 1,1,1,1
Partial HeSPU (7cm) – 5,5,5
(fire hydrant – 3 x 10R/10L)

GHR (assisted) – 4,4,4
Towel chin up – 7,6,6

Powergrip 200 – 4 x 3R/3L
One leg glute bridge – 2 x 10R/10L

DB side lever, 2kg – 2 x 12R/12L

Back bridge – 3 x 20sec

* L pull up, inverted hang, back lever, german hang, front lever