By Van Marinos, founder of Community Moves and expert for Medifit

We’ve all heard the phrase “move it or lose it”, but with so many of us stuck behind a desk for hours every workday (and then spending the evening on the couch as we wind down), it can be hard to fit in regular movement, which leads to a mostly sedentary lifestyle.

While going for a daily workout, walk or run is great, sometimes it can be hard to get out of the house. The good news is, there are many exercises you can do periodically from your desk or couch to keep your muscles moving and the energy flowing through your body. I would recommend aiming to get 5-10 minutes in every three or so hours if you can. 

Being sedentary can cause aches and pain, especially if your posture is off. Doing postural movements can be a great way to strengthen the specific muscles needed to help keep those inches and pains at bay.

Here are a couple ideas, and all you will need is an Active Loop and Active Band from Medifit

Squat with a pulse (Loop Band)

• Step your legs into the loop band and pull the band up so it is placed above your knees

• Squat down as though you are going to sit into a chair, as you do this, push your thighs out to keep resistance in the loop band

• Now, while in the bottom of the squat, pulse your legs to the side 3 times slowly.

• Then stand back up to complete the rep

• If you are sitting at your desk and don’t want to make a scene, simply just do the pulses from your seat with the loop band above your thighs.

Dead lift (Active Band)

• Lay the active band out on the ground, then step on it so you are centred, but your feet are hip width apart

• Fold the ends of the band over your feet and hold onto them, plus the part of the band between your feet. Your feet will be anchoring the band down

• Lean your torso forward, push your hips back and squat down into a deadlift

• Slowly stand back up straight, holding onto the band the entire time for resistance

• In this exercise you will feel the burn in your glutes, hamstrings and your core.

Lat pull to the side (Active Band)

• Hold the centre of the active band with both hands shoulder width apart

• Have your elbows tucked in at your waist and your hands out in front of you so your hands, elbows and shoulders are at a 90-degree angle

• Keeping your elbows tucked into your sides, pull the band out so that your hands are now out beside you, in a T shape. You should be feeling your lats, upper back and shoulder blades if you do this properly

• Slowly bring your hands back into the starting position

• To advance, stretch the bands and your arms out to the side so you are in a T shape with your arms outstretched, then slowly bring your elbows back into your waist.

Glute bridge (Active Loop)

• Put the active loop above your knees

• Lie down on your back with your feet bent around two fists away from your bottom

• Push into your feet and slowly lift your hips into a bridge. Push your thighs out to keep tension on the loop band

• Hold. Then slowly lower down.

Bear Crawl with loop band on your hand

• Come to a four-point kneel with the loop band around your hands. Your hands should be shoulder width apart

• Slowly crawl forward, keeping resistance in your hands, arms, and shoulders

• You want to do this one with your shoulders back and down and your ribs tucked in, rather than being flared. You want to maintain good posture.

Step Outs (Loop Band)

• With the loop band over your feet, bend your knees slightly and push your butt back slightly

• Slowly, inch by inch, step to your left, keeping resistance on the loop band. This exercise should be felt in your outer and inner thigh. When you get to the side of the room, step back on the right, and do the exercise again in that direction