When you have a sedentary professional activity , it is advisable to take regular breaks and do some movement. It makes a positive contribution to health and well-being; It helps maintain correct posture and long-term mobility; It promotes relaxation and helps relieve stress. However, sometimes breaks are impossible : long meetings, when interrupting is highly inconvenient because you might “lose your train of thought”… There are always alternatives if you need to remain seated because the job requires it. It is possible to do discreet exercises while staying focused on work; There is no involvement of the torso or arms; The exercises focus on the feet and ankles, but may also involve the legs, thighs and even the gluteal muscles; And hardly anyone will notice. Exercises for the feet and ankles Heel raises Keep your knees and feet slightly apart, with the toes firmly on the floor. Slowly raise and lower one heel (15-20 repetitions). Repeat with the other foot (15-20 repetitions). Repeat with both feet at the same time (15-20 repetitions). Toe raises Keep your knees and feet slightly apart, with the heels resting on the floor. Slowly raise and lower the toes and the front part of one foot (15-20 repetitions). Do the same with the other foot (15-20 repetitions). Repeat with both feet at the same time (15-20 repetitions). Ankle rotations Slightly lift the knee and foot of one leg off the floor, with the knee bent at 90 degrees or extended forward so that the foot is lifted higher. Draw circles with the foot, first outwards (10-15 repetitions) and then inwards (10-15 repetitions). Repeat with the other foot. Foot flexion and extension Extend one leg forward towards the floor and hold this position without resting the heel on the floor. Alternately extend the foot by pointing the toes towards the floor and then flex it by pulling the toes towards the body (10 repetitions). Repeat with the other leg. Exercises for the legs, thighs and gluteal muscles Knee extension Extend one leg forward until it is parallel to the floor, hold for a few seconds, then slowly return to the starting position with the knee bent at 90 degrees and the foot on the floor. Repeat with the other leg. Repeat 5–10 times per leg. Squeezing the knees Press one knee against the other, hold for 5-10 seconds and relax. Repeat 5-10 times. Thigh contraction Keep your feet slightly apart and firmly supported on the floor. Strongly contract one thigh, as if you were trying to extend the knee forward without actually moving it. Hold the contraction for 5-10 seconds and relax. Repeat with the other leg. Repeat 5-10 times per leg. Gluteal contraction Contract the buttock muscles, hold the contraction for 5-10 seconds and relax. Repeat 5-10 times. These exercises require no space or equipment. They only require that you remain seated. They go almost unnoticed and can be very useful when it is not possible to take breaks at work. The important thing is not to do everything, but to do something and several times throughout the day . Choose two or three exercises and repeat them during longer periods of seated work. When you cannot interrupt your work, you can still move more than you think… and your health will thank you for it. Author : Hugo Vieira Pereira (exercise physiology) Meet the sports medicine center clinical team from Hospital da Luz network. The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
