Sitting behind a desk all day doesn't mean you can't exercise. Former world aerobics champion, Sue Stanley, gives us some great ways to flex, dip, bend and stretch our way through the day to keep ourselves limber.
Sue: A lot of people are used to seeing me in a trackie, but trust me, I spend a lot of my time suited up and in front of the computer like most Aussies, but just because you’re in the office doesn’t mean you can’t exercise. Work, work, work. The days of have a good weekend are well and truly over for us hard working Aussies.

Chevy: Good morning, Chevy speaking.

Sue: Long hours, deadlines, meetings – it’s all a part of the busy working day.

Chevy: It should be able half an hour to set up and then we’ll get straight into it.

Sue: The reality is we now work some of the longest hours in the developed world. If we’re spending this many hours in the office, why not work out at work? And the beauty is, you don’t even have to get out of your corporate attire. If you feel like you’re stuck in the chair all day typing email after email, taking call after call, there’s plenty you can do without having to get off your backside. Chair twists are a great way to loosen up the spine.

Speaker 1: It actually feels quite good.

Sue: That’s the way, sit tall and stick that chest out. While sitting, you can also work your abs. Okay, you may feel a bit silly, but it’s a great belly flattener.

Speaker 2: Have you got that document that I sent you?

[Text: Don’t just email your colleagues, get up and talk to them! Get on up.]

Sue: Now, there’s a good tip. It’s sure to get the blood flowing and really wake up the body.

Chevy: Hey, Courtney, I was just wondering if you could have a look over these. They look good to me, but just wanted your opinion.

Courtney: Yeah sure.

Sue: And you may even find out some really hot gossip. So, you may think your fingers are getting a good workout from smashing the keyboard for hours on end, but you’d be wrong. A stress ball or even a rubber band will wake up those tired fingers and help fight off RSI. Wrist and forearm stretches are also a great relief for keyboard crunchers. Did you realise that this can strengthen your inner thigh and butt muscles. Yeah, it sounds and looks strange, but believe me it really works. All you need to do is squeeze with you thighs so the cushion doesn’t drop. The office may think that you’re practicing your birthing techniques, but you won’t care once you’ve got buns of steel. Now, that’s the spirit. Okay, it won’t make the greenies happy with the paper wasting, but it might get you a bit of attention around the office. Hey there, handsome. Now guys, I’ve got one for you too. Admit it, you love flexing you muscles. Well, imagine how impressed the girls will be with this one. Just make sure the desk is strong enough to hold your weight or you may end up on the floor – definitely not cool.

Chevy: Everybody are we ready to lunge? Hands on hips.

Sue: Finally, there’s nothing better than team bonding. So, why not get the whole office on the move it or lose it band wagon.

Chevy: Seven and… that’s a deep burn.

Sue: A lunge train like this is sure to have the boss thinking you’ve all had a huge liquid lunch, but it’s a great fun workout for the legs. Now, exercising at work is a bonus, but really your boss is paying for the workout. Well, it’s been a hard day at the office. I think I’ll be charging overtime.

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This page has been produced in consultation with and approved by: Department of Health and Human Services

Last updated: October 2015

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