Free exercise program helps NFP workers stay flexible and mission-focused

Shelly Harper

This help sheet was graciously written by Shelly Harper, an accredited exercise physiologist from North East Exercise Solutions, Wangaratta.

Working from home is not like being at work. From managing distractions and working-hours to setting up our office space and maintaining our physical fitness, taking responsibility for looking after ourselves is more important than ever. For workers at not-for-profits who are putting in long hours to help their organisations survive, staying healthy is important for your own well-being but also for the success of your mission. Here are a few tips to help you stay in tip-top shape.

Move every 30 minutes

To reduce the unhealthy physical and mental effects of prolonged sitting, get up and move every 30 minutes. Remember, it doesn’t need to be for long – even one minute can help stave off stiffness.

Grab a drink, take a phone call, get some sun or do a few stretches from the program below. All you need to do is set a timer on your phone to prompt you. Easy!

Stretch it out with this free online exercise program.

A snapshot of some of the exercises in Shelly Harper’s short program

Below is a link to a program of stretches and movements selected to help office workers to manage one of their most common complaints: neck and shoulder pain. It’s designed to boost circulation, improve posture and refresh the mind, which in turn help to maintain productivity at work.

It’s best to work through the program once or twice a day, spending 5–10 minutes on it at a time.

The idea is to feel good after doing it - there's no need to overstretch. Little and often is better than too much at once. Listen to your body.

You can try the exercise program by clicking the button below.

If you’re prompted to enter a program code, enter xtuiccug. If you’re prompted for a birth year, enter 2020.

Our Community’s human resources manager, Linda O’Halloran, is encouraging the company’s staff to stretch regularly. Having tested the online program herself, she says it’s “excellent, particularly if you have any neck or shoulder soreness”.

A regular program of stretches – such as this one – performed three times a week or more for four weeks can decrease neck and shoulder pain, improve neck function, and improve quality of life for office workers suffering chronic moderate to severe neck or shoulder pain.

Disclaimer: This program is not intended to be a substitute for professional medical advice or treatment. You should understand that when participating in any exercise program, there is the possibility of injury. By engaging in this program, you do so at your own risk.

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