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Perthshire Chamber of Commerce

Exercises to Practice When Working

Perthshire Chamber of Commerce and Live Active leisure have a long-standing professional relationship.  All PCC members benefit from FREE access to the Live Active Corporate Membership scheme, an initiative that awards a 10% discount to all of your employees as well as advice for ensuring your team are enjoying Healthy Working Lives. 

In this week’s PCC Work-Life-Balance blog they’ve pulled together some easy-to-follow desk exercises to help both physical and mental wellbeing while working from home.                                                                                      

We're sure that the vast majority of you will be reading this blog from the 'comfort' of your own home; because whilst nothing about the current situation could ever have been predicted, we are now, most definitely, all in it together. 

Some of you will already be set up with a home office, others will have had to improvise, clearing space on the dining room table, or finding a corner of the bedroom that to turn into a makeshift workstation.  Whatever your situation, the chances are that you are now working in more cramped conditions without the easy flow of conversation and camaraderie from your teammates. 

Whilst Zoom meetings and regular webinars can help with the feeling of isolation, it is important that you make time to ensure you are looking after your physical health.  Keep this on track and you will find that your mental wellbeing is less pressured and that you engage in a focused at-home-workflow far easier.

How Do I Fit This In?

We know from experience that many of the PCC members are senior decision makers in their organisations and that far from having lots of time to fill right now, you are more likely to be busier than ever. 

The good news is that these quick exercises can be done in just 1 to 2 minutes every hour but the benefits will stretch all day.  Stretching, muscle-strengthening, and even short stints of aerobic exercises can all be done from your new workstation. Try to incorporate just a few and you are sure to reduce that feeling of stiffness when you stand up as well as becoming more relaxed and mentally alert.

60 – Second Aerobics

In these strange times, everyone's exercise and gym routine has been disrupted. Ensuring that you're fitting a cardio workout into your new normal may seem daunting, but we have a few aerobic tricks to try during your next break between Zoom meetings!

  • Do 60 seconds worth of jumping jacks.
    Low impact: Raise your right arm and tap your left toe to the side while keeping your right foot on the floor; alternate sides.
  • Run or jog on the spot for 60 seconds. Get those knees up remember! 
    Low impact: March on the spot, arms swinging and knees as high as you can
  • While seated, pump both arms over your head for 30 seconds, then rapidly tap your feet on the floor for 30 seconds. Repeat 3-5 times.
  • Do walk-lunges around the table or up the hall for 60 seconds
  • Take to the stairs - two at a time if you need a harder workout! Do this 5-7 times a day.

Feel The Stretch

Stretching exercises are a great way to ease stress - something we could all use right now! They'll also help keep your muscles from tensing up, giving you a feeling of relaxation.

  • Sitting tall in your chair, stretch both arms over your head and reach for the sky. After 10 seconds, extend the right hand higher, then the left.
  • Let your head roll over so that your right ear nearly touches your right shoulder. Using your hand, press your head a little lower and hold for 10 seconds. Relax, and then repeat on the other side.
  • Sit facing forward, then turn your torso to the left and your head to the right - hold for a few seconds. Repeat 10 times, alternating sides.
  • Sitting up straight, try to touch your shoulder blades together. Hold, and then relax. Repeat 10 times.
  • To ease the hamstrings and lower back, push your chair away from your desk and put your right heel up on the desk. Sit up straight and bend forward just until you feel a gentle stretch in the back of your leg. Flex your foot for a few seconds, and then point it. Bend forward a little farther, flex your foot again, and hold for 10 seconds. Repeat on the other side.

You can also click over to the Working From Home exercises page for short videos showing easy exercises at your desk.

See the NHS website for some follow up articles: 

Remember, it's not just during working hours that you can improve your health and wellbeing.

Check out the Live Active Leisure 'At Home Hub’ to help you and your family stay safe, well and active during this period of self-isolating

Follow their Facebook page for some great tips and workouts from their Instructors At Home series - on every day at 10am. 

Find out how Nicki Martin of Small City, Big Personality got on when she added these At Home Exercises to her routine for a week >>>

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