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Let's get physical (at your workplace)




There are several ways to stay active at work, even if you have a mostly sedentary job. Here are a few suggestions:


1. Take regular breaks to stretch and move around

It will help prevent muscle stiffness and improve blood circulation. Here are a few effective options:


A) Neck stretch: Slowly turn your head to the right and hold for 15-30 seconds. Repeat on the left side.

B) Shoulder rolls: Roll your shoulders forward and backward in a circular motion.

C) Arm and wrist stretch: Extend your arms in front of you with your palms facing up. Use your other hand to gently push down on your fingers, stretching the wrist and forearms.

D) Upper back stretch: Interlace your fingers behind your back and straighten your arms. Lift your hands towards the ceiling, stretching your upper back.


2. Talk and walk

If you can, every time you participate in a meeting, put on your wireless headphones and walk. This is especially easy to do if you’re working remotely. You’ll be surprised how many additional steps you’ll get in every day!


3. Do seated toe raises if you’re too busy to walk

No time to get up from your chair? Too busy caught up in back to back meetings? No problem - do simple seated toe raises to work out the soles of your feet to improve your glucose regulation.


4. Take the stairs whenever you can

Avoid the elevator (or escalator) and take the stairs every chance you get.


5. Recharge your brain

A favorite GeneClinicX community habit is to walk for 5 mins after every meal. Doing this improves blood circulation and improves glucose variability. And the bonus is that it will help you get rid of any post-lunch high-carb swoons and brain fogs that you may be experiencing!


6. Make time for a hobby

Take a few minutes a couple of times each workday to pursue your favorite hobbies. Examples include doing a jigsaw, crossword, playing chess or carrom, flying a drone, etc. These activities will further refresh you and keep you mentally alert for your next meeting.

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