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			You must work out Exercise before work Exercise during work ...You guessed it! Top 5 stress relieving activities

It is generally agreed that moderate exercise is good for us, it releases neurotransmitters to the brain which make us feel elated, it can have beneficial health implications such as reducing the risk of heart disease, moderate exercise makes us feel and look good.

The key word there is moderation, just as some people can cope with reading an astrophysics textbook in the morning and Ulysses in the afternoon others would prefer to dip into a magazine. The amount of exercise that is good varies between each individual.

A light stroll down the road once a day could be enough for some; others may want to undertake a 10-mile run.

We may all aspire to have toned physiques but it can be tough finding the time to fit exercise in with your work schedule.

Hey… you must work out!

Office managers and ergonomics experts do their best to try to make our workplaces as comfortable and healthy as possible. However it can still be a real drag to be sat in an air conditioned, windowless box staring at a monitor, whilst outside there is such a hubbub of activity.

There are things that you can do about this feeling, for starters you could jack-in your city job and become a lumberjack…

Alternatively you could make a concerted effort to do more exercise before, after and even during your working hours.

Exercise to do before work

It can be hard getting out of bed to go to work at the best of times, but the thought of getting up 2 hours earlier to go for a 5 mile run is not everyone's idea of a good time. There are other things that you can do in the morning that will ensure a great start to the day.

Depending on where you live in relation to your place of work you should consider cycling, jogging or even walking there. You will not only get fit but also you will save money on petrol or public transport.

Many modern offices now have shower facilities so when you arrive hot and sweaty you can wash and change into your office attire.

Some people visit a gym in the morning, here you can use the running machines, and cycle machines possibly lift a couple of weights or just wake up slowly in the sauna and steam room.

Swimming is a good morning activity; plunging into water and swimming lengths is a great way to wake up.

Leisure centres are good because they open early and have a good range of exercise facilities that will provide variation to your workout.

UK winter mornings are not to be trifled with - If you want to start some exercise before work begin during the summer when the mornings are light and it is not so cold or else you may be put off for life!

Exercise to do during work

Unless you are employed in a physically exerting job such as gardening or construction you probably find that you leave work mentally but not physically exhausted. You may find that you have a huge amount of energy you need to release - Walking to the coke machine 20 times a day may not be enough!

Office yoga

Here's a gentle four-minute Yoga session that you can do at your desk.

1. The Neck twist
   Sit upright with your neck slightly extended. Keep your shoulders relaxed and turn your head slowly to the left. Gently increase the twist, as it becomes comfortable. Breathe normally and return slowly to centre after a count of around 15-20, repeat on the other side.
2. Sideways neck stretch (note - not neck rolling which is dangerous)
   Move your head to the left, pushing up as well as across so that both sides of the neck are getting longer. Once that stretch is established, relax into the posture a little, so that the stretch is maintained but effort is reduced. Eyes can be open or closed, breathing is uncontrolled - it's the stretch you're concentrating on. Hold for a count of fifteen or twenty. Repeat on the other side.
3. Upward stretch
   Hold your hands together in your lap. Breathe in and push your arms up high, turning your hands so that the palms face up. Make sure that your arms are level with your ears and stretch upwards, holding for a few seconds. Bring your arms slowly down as you breathe out. Repeat this once or twice.
4. Forwards stretch
   Hold your hands together behind your head. Breathe in slowly and stretch your neck up and back, paying attention to the stretch at the front of your throat. Hold for a few moments with your breath retained. Slowly move forward and breathe out, pulling your head gently down with your hands and moving your elbows closer together. Hold for a few moments and then come back up, breathing in. Pause for a few moments, breathing normally. Repeat the whole sequence once or twice.

Some people go for a walk at lunchtime or even pop down the gym. If you have time this can be a good idea but make sure you don't tire yourself out for the afternoon.

Exercise to do after work

After work, particularly in the summer when the evenings are long you can do whatever you like. Play football, tennis, swim, and golf, perhaps even go sailing.

Doing exercise after work is a great way to unwind and will ensure you sleep well and so are bright eyed and on the ball the next morning.

Gyms

All sorts of people join gyms these days, they are not just for narcissistic pumped up lugs. Men and women - old and young, everyone goes to gyms now since they started putting TVs in and showing MTV music videos.

There are gyms all over the country and if you want to join finding one near you will not be a problem. The one thing that does discourage people to join is the cost. Depending on the location and the facilities available gym membership can be very expensive, anything from £40 a month upwards…

As with everything it is best to shop around. Find a gym that has the facilities that you want, for example some have Jacuzzis, saunas, and make sure it has convenient opening hours and does not break your bank balance. Also consider the current clientele of the gym you are assessing. Do you want to be exercising with these people? Also bear in mind that location is important – remember that if your gym is a considerable distance away then the time will come when that might be one of your excuses not to go!

Top 5 Stress release activities

Hitting stuff really hard and getting hot and sweaty…great ways to unwind. Imagine that squash ball is your boss!

• Squash
• Tennis
• Fencing
• Boxing
• Running