You do not need a gym kit or a hard workout to make room for movement. A short break can simply be a chance to change position after a long spell at your desk or at home.
Try this easy five-minute reset
- Minute one: walk at a comfortable pace in a clear, suitable space. If walking is not suitable, choose a seated movement that has been recommended to you.
- Minute two: sitting upright or standing comfortably, gently roll your shoulders a few times. Keep the movement easy; do not force a stretch.
- Minute three: take another comfortable walk, or gently move your ankles while seated with your feet supported.
- Minute four: return to an easy movement you enjoyed from the first three minutes.
- Minute five: slow down, settle your breathing and decide when your next suitable break could be.
Make it fit your day
Use an authorised break and a safe space. Move away from vehicles, operating equipment and busy walkways. If your work is already physically demanding, choose an easy reset rather than turning the break into extra strenuous exercise.
Keep every movement within a comfortable range and stop anything that causes pain. If you are unsure which movements are suitable for a health condition or limitation, ask the health professional supporting your care.
Your next step: choose one break today and put a reminder beside it. You can also explore the mobility options in your Muscleactive workout library if you want a more structured session.
Further reading: NHS sitting exercises.