Surgically attached to your work phone? Dreaming of deadlines? If work is beginning to seep into your personal life, you're not alone. A new study by One4All Rewards has show that the pressures of our jobs are actually making us worse at doing them. The study showed that 23% of workers feel they don't reach their potential due to work-related illness and stress, 11% had become ill as a direct result of their work in just the past twelve months, while 17% admitted that they often experienced problems sleeping due to work.
If this sounds like you, fear not. Exercise is undoubtedly one of the best stress-busters out there, thanks to its endorphin-boosting, mood-enhancing qualities - not to mention the fact that you'll sleep better when you're muscle tired. We caught up with health and fitness expert and MK HealthHub founder Matt Kendrick to discover his best tips for squeezing a whole lot more exercise into your working day.
1. Tell us a bit about yourself…
"I’m Matt Kendrick, Founder of MK HealthHub. I have almost twenty years of experience in the health and fitness sector and have travelled the world to study the very best methods in strength and conditioning, Pilates and nutrition."
2. We all know that a sedentary life isn’t exactly good for your health – but what are the dangers of not moving enough?
"A sedentary life can lead to physical diseases, such as cardiovascular disease and diabetes, and to mental health issues including anxiety and depression. In the most serious cases, a sedentary life could even mean an increased risk of mortality, so maintaining an active lifestyle really is essential."
3. How much exercise does the average woman need a week?
"Both the NHS and Mayo Clinic (a non-profit medical practice and medical research group in the USA), recommend 2.5 hours of exercise a week - at a moderate intensity - for women. This is on top of muscle strengthening, which you should do at least twice a week."
4. How can we make our lunch break more active without coming back to the office a hot mess?
"Well, leaving your desk in the first place is a start! Exiting the office a couple of times a week is a great way to use your lunch break - a brisk walk in the fresh air will work wonders both for your body and mind."
5. Are there any exercises we can do at our desks?
"Absolutely - you can do Kegel exercises (which strengthen the pelvic floor muscles), at your desk and no one will even know! Muscle clenches (squeezing your bottom), are similarly easy to do, but if you want to get really active, why not try chair dips (to exercise your triceps) or use a seated Posture Trainer - an inflatable exercise ball - and extending one leg at a time out in front of you."
6. Weight loss and firming aside, what are the less obvious benefits linked to more exercise?
"Where to start! Exercise oxygenates the blood which can lead to smoother and more radiant skin, as well as supporting the production of collagen which encourages wrinkle reduction. In addition to helping clear out your pores through sweating, exercise also produces endorphins, which in turn triggers a positive mental feeling and gives your skin a naturally radiant glow. Over time, your hair will also start to feel healthier due to improved blood flow."
7. A work/life balance doesn’t always exist anymore and we all spend longer than ever in the office. What quick moves can we bust out without schlepping to the gym?
"Find a quiet corner to do each of the following exercises for one minute: squats, inchworm (to exercise the arms, chest and upper back), lunges (front and reverse), push ups, side plank (alternating sides). If you do a couple of sets of these exercises divided by one minute breaks, then this should give you a great mini workout."
8. Can you give us a super speedy pre-work routine that won’t make us miss our train?
"Try this little trio: ‘mountain climbers’ followed by ‘jump climbers’ and then ‘spiderman climbers’ – have a look on the internet if you’re not sure how to do them. If you do each exercise for 20 seconds, followed by a one minute rest, and repeat between three and five times, this will be sure to get your blood pumping."
9. There are heaps of eight-minute or six-minute full body workouts on YouTube – will they help us tone up or do we need to sweat it out for longer?
"Yes! The great news is that science fully supports that High Intensity Interval exercise provides all of the benefits of prolonged endurance in much less time, but do try and focus on resistance-based moves."
10. Finally, if we only did one exercise every day, what would it be?
"It’s a tough one, but I’d say Kegel exercises. They strengthen your pelvic floor muscles, stabilise and protect the lower spine whilst helping to contribute to a nice flat tummy."
Matt is currently busy supporting the new urban obstacle race series, Adrenaline Rush. Organised in partnership with Macmillan Cancer Support, 25% of all entrance fees will go to ensuring that no one faces cancer alone. To get involved, visit www.theadrenalinerush.com.