• Stretch it out! Regularly stretching your back, neck and shoulders will help prevent tension      and headaches. Yoga is fantastic for stretching and strengthening your whole body.       Download our easy to use At Desk Stretching Program        • Stay hydrated! Always have a water bottle with you to sip from  throughout the day.       Plenty of water will improve your metabolism, decrease fatigue, increase concentration, and       can help decrease back and joint pain.        Download Staying Hydrated      • Eat fresh! Maximise your health with good nutrition. Snacking on fruit, nuts and seeds at      work can help your concentration, energy levels and boost your immunity.      We offer onsite Nutritional Seminars full of inspiration and up-to-date information.       • Feel fantastic by regularly participating in enjoyable exercise! Working out can      help alleviate stress & anxiety, decrease the risk of many health related issues and      assist in weight management.      Contact us to arrange your Personal Training Session to get off on the right foot.      Download How to Enjoy Exercise - Very Necessary!       • Chill out and keep coffee to a minimum! Having more than 2 cups a day can prove to be      addictive, increase anxiety, speed up the aging process and cause insomnia.       • Rest up! Getting a good night sleep is vital to our wellbeing. A lack of sleep results in      poor concentration and memory formation, decreased immunity and poor tissue      repair....we really do need our beauty sleep!       If you have trouble relaxing and/or sleeping, massage and acupuncture can be of great       assistance.       Download Tips and Facts for a Better Nights Sleep       • Get moving! Take regular breaks in your day, to get away from the desk and get your body      moving. Walk to the bus stop or train station, ride your bike to work, take the stairs, enjoy a      fitness/yoga class on your lunch break. There’s so many opportunities and no      excuses...make the most of your time, your body & mind will thank you for it!       • Breathe it out! Rushing around can cause us to take rapid shallow breaths and not use our      full lung capacity. This means we are not oxygenating and removing toxins from our bodies      effectively, therefore increasing fatigue, decreasing concentration and decreasing our      metabolism. Remember to regularly take a few deep breaths and notice how it calms you      down!      Download 10 Steps to Successful Deep Breathing       • Balance baby! Try using a Swiss ball (fit ball) instead of sitting on your office chair. You will      be engaging and strengthening your core muscles while you balance. Start by using it for      5-10min at a time and work up to longer periods. Make sure it is the correct height for your      body and desk. You’ll be surprised at the effects and how comfortable it is too!       • Sit up straight! Posture is so important to our bodies’ wellbeing. Tiredness and bad      habits can cause us to slouch, increasing muscle tension and contributing to sluggish      organ function. When we sit and stand up straight, our body is in alignment, and our      muscles and organs work effectively. Best of all, we appear taller, thinner and more      confident!          Download Walk Taller with Good Posture