Skip to content

If you are working a job that involves you being sat down for long periods of the day, sometimes even 8 hours, it can become very difficult to stay healthy. As most of us will know, it can be extremely hard to get back from a long day at work and still have enough motivation to go to the gym, and not everyone has time to go in the mornings.

That’s why the team at ACI have created a couple of great infographics featuring some great tips around how to stay healthy at work. These tips do not involve taking a 2-hour lunch break to go to the gym or for a run, but simple exercises you can do at your desk to increase your mobility and overall health. Take a look at these infographics below.

Keeping your employees safe and healthy when they are at work should always be a priority, for any business! Check out our tips on that subject here.

Setting up your desk for mobility

Many people will tell you that your desk is a place to be stationary and to get on with your work, but this is not the case at all! Desks, whilst you still need to be sat down, can be set up perfectly for mobility. Not only that, but you can improve even the most in-ergonomic furniture by following the steps in the infographic below.

Desk setup infographic 768x1226. Png from aci

A Workout You Can Do At Your Desk

Sometimes, the design of your office doesn’t allow for much movement, and when you work a 9-5 job, finding the time and the motivation to go for a run or head to the gym can be very difficult.  This infographic features 6 easy workouts you can do at your desk to both increase your mobility and get the blood flowing.

Workouts you can do at your desk. Png from aci

What do the experts say?

We asked some of the UK’s leading personal trainers what their top tips were for staying fit and healthy whilst at work.

Nick lep from aci

Nick from LEP Fitness

Alongside stretching tight muscles to improve posture and mobility, it’s also essential to strengthen weak muscle groups like the Glutes and Hamstrings. These muscle groups if strengthened can significantly reduce lower back pain and improve posture.

Two exercises to do this include Glute Bridges (see how here) and Nordic Hamstring Curls (see some great exercises here).

Claire from Claire’s Personal Training

Website | Twitter | Instagram
To help maintain posture while working on a laptop, use a stand so that it is at eye level – it’s amazing what this seemingly small difference makes to your posture.
Every 30minutes stand up, walk around and do 10 shoulder rolls.
Keep a bag of almonds (they have a good protein ratio) in your bag or draw at work so if you get hungry you have something handy and nutritious to snack on.

Claire thumbnail from aci
Arron thumbnail from aci

Arron from Toniqlife Fitness Studio

Website | Instagram
Get up and move – Set an alarm for every hour and get up and go for a walk around the office or get some fresh air for 10 minutes. This will not only get you moving a little but will help you clear your head for a few minutes.

If you are looking for a company to complete a high-quality office fit-out to make it easier for your employees to stay healthy at work, get in touch with us today. We work throughout Nottingham, Derby, Leicester, Birmingham and Manchester.