FIT@Work & Study Daily

Day-by-day exercises to do at work or study.

Inspired by the publication of the Accident Prevention Department (LUX) designed by Body in Motion GmbH - adapted by Tom Bruijnen - Sportquest.

• Sustaining positions for longer periods of time can result in a lack of movement and can cause discomfort or even pain.
• A variety of strengthening and stretching exercises done with low volume during short breaks can help you to counterbalance bad postures and complaints.
• All exercises can be done in your working clothes.
• Just follow the instructions and do the whole daily program or cut it in smaller pieces.
• Short breaks are always recommended every 20 minutes!
• Maybe choose to do some extra effort with exercises you prefer or are of
• importantance to you. Maybe also invite others to join?
• Check with your physician / doctor when you are in doubt, having pain or starting
• this program.
• Perform all the exercises slowly and controlled, don't force yourself using strength
• and be gently in the stretching.
• Try to synchronize your breathing and build up from 1 rep or set to the
• recommended reps/time and build up till you can repeat up to 2 (sets/rounds).
• Stop when you feel dizzy, nauseous or have sudden pains or cramps.
• Besides the exercises work on a healthy food plan, drink enough water (at least 1.5
• to 2 litres per day), stress coping behavior and a healthy sleep cycle.

Enjoy and have fun! Each program takes approximately 15 min exc's in total + 15 min (slow) cardio.