Incorporating Movement into Your Day – Even When You’re Busy
Finding time for movement during a busy workday—whether you’re in an office or working from home—can be a challenge. However, weaving simple exercises into your routine can significantly benefit your overall wellbeing, especially when done regularly. Even a short break, like waiting for the kettle to boil, can become an opportunity to get moving.
Since most kettles take around 2 to 3 minutes to boil, why not use that time to try a few quick exercises? You can do one each day, or mix it up by rotating through all three.
1.Balance Practice
Balancing on one leg is something many people assume they can do without trouble—until they try it! This often-overlooked skill plays an important role in daily tasks, such as putting on shoes or getting dressed. Reduced balance can also raise the risk of falling, particularly as we age.
Challenge yourself to stand on one leg while the kettle boils. Test both legs and, if needed, stand near a counter or sturdy surface for support. Once you’ve mastered it with your eyes open, try closing them, or go up on your tiptoes to increase the challenge.
2.Heel Lifts
With a soft bend in your knees, lift both heels off the floor at the same time. Start with five repetitions, take a short pause, and then repeat. Try to pick up the pace and see how many you can complete while you wait.
Make sure your knees are tracking over your second toes as you move. Want to level up? Try doing heel lifts on one leg at a time—it’s a great way to build strength and improve balance. You can even make it a fun daily challenge with your family or housemates!
3.Simple Squats
Squats are excellent for engaging your bigger muscle groups. Begin with small squats and a set of five reps, gradually increasing both the depth and number over time.
Once you feel ready, test yourself with single-leg squats for an extra challenge. These exercises help build strength and stability, both important for staying active and injury-free.
If you’re looking for more ideas or want tailored advice, our physiotherapists are here to help you find practical ways to stay active throughout your day.
Please remember that this information is for general use only and not a substitute for professional medical advice. Always consult a healthcare provider for guidance related to your personal health.