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Charge UP - move and stretch every day

We all know exercise is important for our health and wellbeing – it really is good for our body, mind and soul – and Charge UP is here to help you get started. The simple and effective activities will help you to move your body, improve your flexibility and boost your energy levels . There are activity ideas for everyone, whether you’re starting from scratch or a regular road runner, so why not give them a try?

You can also listen to the Charge UP podcast, which lasts around 11 mins and is full of hints and tips to help everyone, regardless of fitness levels, think about the importance of having an everyday routine.

There’s a supporting toolkit to download along with a promotional poster and digital banner to help your company promote the activities to your workplace and signpost to support.

It’s important when doing any exercise, that you take things at your own pace. If you are worried about your health, it’s important you contact your GP as soon as possible.

 

Did you know?

  • 25% of people aged 16 years and over in England are categorised as ‘physically inactive’ – that is, they do less than 30 minutes of moderate intensity physical activity a week (1)
  • Charging up your physical activity and improving your body’s flexibility could also improve your health. Those of us who have a physically active lifestyle have a 20-35% lower risk of cardiovascular disease, coronary heart disease and stroke compared to those who have a sedentary lifestyle (2)
  • Research also shows that in the UK, 43% of the population experience chronic pain so learning how to minimise aches and pains as part of your everyday activity could really help you feel more energised (3)
Sources: (1) GOV.UK, (2) Public Health England, 2021, (3) The British Pain Society

Podcast: Charge UP – move and stretch every day 

The podcast lasts around 11 minutes and is packed with information to help everyone, at all ability levels, think about the importance of everyday routines.

Key topics covered:

  • How everyday movement and stretching can help Charge UP your energy levels
  • Why now is a great time to reach out and encourage your colleagues to move more
  • Suggestions on how to build in everyday movement into your routines
  • Where you can go for help and support

 

 

Activities to help wipe out tiredness

 Here are a few activities to try no matter what your level of fitness is. Why not find a work buddy and do them in your break? When you’re at home, you could try them in front of the TV.

NHS 'How to' videos

The NHS website has lots of ‘How to’ videos to help with your stretching, flexibility and posture. https://www.nhs.uk/live-well/exercise/strength-and-flex-exercise-plan-how-videos/

Getting active

Did you know walking briskly, even for 1 minute, counts as exercise? Find out more on the NHS website where you can download the Active 10 app https://www.nhs.uk/better-health/get-active/

Find a sturdy wall and squat

Squats increase lower body and core strength, as well as flexibility in your lower back and hips. Build this activity into your daily routine.

  • Find a wall, start by standing straight with your back to the wall, feet slightly wider than shoulder-width apart, and your arms at your sides

  • Brace your core (suck in your tummy muscles) and, keeping your chest and chin up, push your hips back and bend your knees as if you’re going to sit in a chair. Keep your back against the wall

  • Ensuring your knees don’t bow inward or outward, drop down until your thighs are parallel to the ground, bringing your arms out in front of you in a comfortable position. Pause for one second, then extend your legs and return to the starting position

  • Do 20 squats and then repeat this 3 times – challenge your work buddy to do the same

Everyday upper shoulder stretch

To loosen up tension that can cause pain and drain our energy, aim to stretch your upper body every day:

  • Extend your left arm straight upward, with your elbow close to your head
  • Bend your left elbow so that your left hand drops behind your neck
  • Using your right hand, hold your left upper arm behind your elbow and gently press down, pushing your left hand further down your back
  • Hold for 10 seconds, then rest for 5 seconds before repeating with your right arm
  • Repeat twice more and try to do it in every break you have

For employers

Useful resources to download

To help your company promote the activities to your workforce and signpost to support, we’ve designed an A4 printable poster, digital banners to use on social media or your intranet and a handy toolkit which includes exercises and helpful handouts to help your employees Charge UP.

Feel free to download and share, print and put them up, or simply email them to all of your employees.

Digital Banners

Poster

Toolkit

Want to know more about how Sovereign can support your business? Click here to go to the Sovereign Health Care website.

Take 3 and move every hour

Try to move for at least 3 minutes every hour.  Whether you work remotely, drive or have an active job, take time to move each hour until you go to bed.

Here are some tips to help:

  • Get up, walk around or try one of the stretches in the activities section 
  • Use your clock as a reminder – move every time the minute hand
    is either on the 6 or 12
  • Nominate a colleague to shout out or email when you all need to move as a team

To find out more, have a listen to the podcast.