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Are you sitting your life away?


Many Australians are working harder and longer hours than ever before, to either make deadlines or just to make ends meet. Not only are our jobs becoming more and more demanding, some of us are required to sit for extended periods of time and it’s shaving years off our lives!

Research has found that people who spend long periods of time seated (more than four hours per day) are at risk of:   

  1. Higher blood levels of sugar and fats
  2. Larger waistlines, and
  3. Higher risk of metabolic syndrome

These risks were increased regardless of how much moderate to vigorous exercise they were taking part in.

Other issues that can arise from extended periods of sitting include: lower back pain, neck pain, and poor blood circulation, stress. These symptoms can ultimately lead to a rise in sick days, loss of productivity and low morale in the workplace. 


So now have a quick think about the job you are in and how many hours a day you might be sitting down. On a rating from 1-10, 1 being horrible - 10 being fantastic how would you rate your energy levels at work?  

How would you like to feel more energetic at the office? If you’re an employer how would you like to have a healthier, more productive team? How would you like to add years on to your life and reduce the risk of any of sedentary related health problems?


Well here are 5 simple tips that you can implement today!


1. Introduce an hour of power! - For every hour of sitting you do in the workplace you must do 5 minutes of quick exercise. This can be getting up and going for a quick walk around the office, or try a simple desk workout like the one below.

  1. Quick Feet - Stand up and run as fast as you can on the spot for 20 seconds
  2. Side Twists - Stand feet shoulder width apart and twist your upper body slowly until you feel a stretch. Repeat 20 Times.
  3. Squats - Stand feet shoulder width apart with a straight back and squat down to 90 degrees. Repeat 10 Times.
  4. Desk push-ups - Slowly lower yourself into a push up position. Keep your core tight and back straight. Repeat 10 times.
  5. Seated Calf Raises - Rise up onto your toes and hold for 2 seconds. Repeat 20 times.

2. Move any printers or bins away from your desk. This encourages you to stand up and move whenever you need to put something in the bin, or grab something from the printer.

3. Stand for every phone call or every second phone call if you spend a lot of time on the phone. This is a great way to incorporate some incidental exercise into your day.

4. If you can, use a Swiss ball or stability ball to use as a chair for part of the day. This is a simple way to challenge your muscles in an unstable environment.

5. If you are working in a larger office, take the time to walk over and talk to the person if you need rather than sending an email or picking up the phone.


If you are the one of the millions of Australian’s who are in an office job or sitting for extended periods throughout the day, then it’s time to make the change and encourage those around you to follow suit. We are all in this together and if we all support each other in creating a healthier workplace we’ll all benefit in the long run.


Until next time - Stay active, eat clean and train mean.

- Adam


 This article was kindly provided by Adam Crooks
Club Manager, Jetts Brisbane Airport Village

Get in touch with him here.

[email protected]
(07) 3119 2541


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