So the other day, we looked at how to optimize your journey to work by walking more and taking the stairs.

But what if your in the car, or have a long journey on public transport?

The average journey time is 30 minutes, so use that time to good effect.

For your neck

Pull your chin down toward your chest and stretch your neck (keep your eyes on the road if you’re driving!)

In the car make use of the head rest by pushing your head back against it.

Your thighs and buttocks

If you’re standing up in public transport, contract your buttocks hard then release very slowly.

If you’re sitting down or at a red light in the car (not whilst you’re driving along), squeeze your thighs together. Hold for a few seconds, then release.

Or combine these exercises: squeeze your thighs together as you tighten your buttocks and lift up your pelvic floor. Stretch up through your back and pull in your stomach. Keep your shoulders relaxed and your head straight.

Repeat as often as you like.

To begin with, hold for a count of 8, then increase daily to 10, 15, 20.

Arms

When you’re at a red light in the car, squeeze your steering wheel hard with arms straight.

Hold for a few seconds, then release suddenly.

And finally, while you’re doing these exercises, think consciously about your breathing.

Breathe in and out deeply and regularly.

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