Get Active at work

I worked in an office environment for over 30 years, even though I felt like I was forever up and down out of my chair it wasn’t until I wore a step tracker that I realised this movement didn’t result in me taking many steps during the day! 

There have been many studies done which advocate the benefits of moving and sitting less, providing useful examples such as

  • Standing rather than sitting e.g. talking to a colleague or in a short meeting
  • Taking the stairs rather than a lift or escalators
  • Set yourself a reminder to get up and walk around every hour
  • Stand or walk around whilst on the phone
  • Moving to talk to a colleague rather than phone or email them*

*This has become more challenging as more and more people are being requested to work from home, highlighting the importance of physically moving more

Research has shown that sitting for long periods contributes to health issues, such as obesity, increased blood pressure, high blood sugar, excess body fat around the waist, all very good reasons for us to make ourselves more mobile.

Below are two examples of exercises that you can perform in your day, whether in the office or working at home, which will help relieve tired, aching muscles, re-energising your body. 

By encouraging ourselves to breathe correctly we also ensure good oxygen flow around our body and brain, making us refreshed and more alert, so in turn more productive.


As you perform these exercise drills, ensure you keep your back straight, breathe in through the nose, and breathe out through the mouth.

Bonsai Chi Daily Exercise Top Tips #8 –  Re-energise your body

  • This exercise drill requires you to move forward one step, so you don’t require a lot of room.
  • Start with your feet shoulder width apart, as you step forward ensure your foot remains on the same track line.
  • Both feet must be flat on the floor, adjust your step if your back foot comes up off the floor.
  • Keep your eyes focused on one spot in front of you, keeps your head up and in alignment with your spine.
  • Don’t over-reach with your arms, otherwise your posture will be incorrect.


Bonsai Chi Daily Exercise Top Tips #9 – And breathe…

  • For this exercise you remain on the spot. Either standing shoulder width apart, or if you wish to work your legs place them slightly wider.
  • Keep your back straight, shoulders relaxed.
  • Don’t over-reach with your arms, finish at your natural reach.
  • As you turn to the side you can keep your arms where they are to add a bit more complexity you can change them over top to bottom.

Do not do anything that causes you any discomfort, adapt the movement so it works with your body, not against it. 

Refresh  ●   Breathe  ●  Re-energise

If you enjoyed reading our blog, please click here to read - 'FAQ Bonsai Chi'

© Red Eagle Martial Arts 2021.
Supported by Pink Sky, powered by Hive