Office culture can be notoriously busy day to day, often meaning early mornings and working into the night. With more and more people taking an interest in the growing health and fitness trend it can be difficult to find the time to fit a workout session in before or after working hours.

On average, British people sit for 8.9 hours a day at work, so why not make some of this time active with a few at-your-desk workouts? These take little time to do and can be carried out while at your computer, so no one will be any the wiser that you're expertly typing and toning at the same time.

Personal trainer for Nelsons® arnicare® arnica Cooling Gel, Lucy Wyndham-Read, has put together the below tips for building up health and fitness and over all well-being, all while continuing the smooth running of your day job.

Tip One: Ice Ice Baby

Posture is one of the biggest areas affected by sitting for long hours at a desk, as we often have the tendency to hunch while we type. A quick way of transforming from hunched to swan like is to apply 'Lucy's ice cube trick'. On a post-it note, simply write the word 'ice cube' and stick it on the corner of your computer. Each time you glance at it, imagine someone has dropped an ice cube down your back. You'll instantly pull back your shoulders and lift up your chest, giving you perfect posture.

Tip Two: Twenty Minute Rule

Try to get up from your desk every twenty minutes. When we sit down for longer periods, it is thought to slow the metabolism which affects the body's ability to regulate blood sugar, blood pressure and break down body fat.

Tip Three: Be A Breakfast Girl

It's easy to skip breakfast when we are rushing around in the mornings, trying to get ready and out of the door. By missing the first meal of the day it just means that come 11am you'll want biscuits and snacks and be prepared to do anything for them. You can help to prevent this from happening by having a healthy and sustainable breakfast, such as overnight soaked oats which you can grab and go and eat on your commute or when you get to your desk. Place a handful of oats topped with either oat milk, coconut milk, almond or semi skimmed into a mason jar or tupperware dish with a lid. Ensure they are completely covered and add a sprinkling of cinnamon for flavour. Finally leave in the fridge overnight and, hey presto, breakfast is ready for the morning.

Tip Four: Tone Those Thighs

The following three workouts are perfect for the office. Not only will they tone and sculpt your thighs, but will also help your body to burn calories while you're sat at your desk without anyone knowing. Here are the exercises to follow

Workout at work (and no one needs to know)

Workout at work (and no one needs to know)

Tip Five: Be An Office Flamingo

You don't have to stand on one leg for this exercise but do just stand up on both feet whenever you can. If you're on a conference call, push that chair back and stand upright which will help to engage more of your muscles.

Tip Six: Drink Water

Motivate everyone in the office to drink up by challenging your colleagues to eight glasses of water a day. This will help you to feel more alert and energised during your working hours.

Tip Seven: Sneaky Two Minute March

Here is a quick two minute workout that you can squeeze in without a soul knowing while you're at work. Simply sit with good posture and place your feet hip width distance apart. Now start marching your feet up and down (quietly) for two minutes. This will not only give the legs a quick workout but you will also be marching off a fair few calories at the same time.

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