Low-Intensity Fitness Training (LIFT), from Meglio.

Personal Trainer Emma Taylor has crafted 10 easy-to-follow exercises to enable you to do a complete full-body workout at your desk.

Here at Meglio, we’re passionate about helping you get fit and stay fit for life. So, with the LIFT programme, we’ve developed a suite of bite-sized exercises to fit into daily life. We all need to make lasting changes, for long-term health.

Office-based workers are at a greater risk of ill health than those with active jobs. Studies have linked excessive sitting with obesity, type 2 diabetes, some types of cancer, and early death. So, get LIFT-ing!

Emma says: “We want to make it as easy as possible to fit segments of exercise into your daily life. These 10 quick office workouts can be used as a whole, or you can pick and choose based on the time you have available. The important thing is just to do something.

“A healthy lifestyle isn’t a short-term aim – it’s a lifelong journey. It takes three weeks to create a habit, and three months to create a lifestyle. Stick with it and you’ll reap the rewards.”

LIFT Quick Office Workout, in association with Meglio

  • Squats and Calf Raises
  • Tricep Dips
  • Jumping Jacks
  • Side Bends
  • Lunges
  • Press Ups
  • Running On Spot
  • Plank
  • Squat Combination
  • Bicep Curls

Remember – always ensure you warm up before every workout and stretch after every workout to avoid injury.

LIFT Body Coach Emma explains why resistance bands are perfect for exercising at work: “Resistance bands are perfect for use in the office – they’re low in cost, super efficient, lightweight, small enough to fit into a briefcase or handbag, and you can do a multitude of exercises with them that will get results.

“What’s more, there are 5 different levels of resistance band tension … so not only is there one for every ability, but you can work up to tougher tension bands as you get fitter, if you want more of a challenge. It really is the best all-round piece of kit for taking wherever you go.”

Order Meglio resistance bands and loops online – all come with a convenient storage bag and exercise guide.

Where is the core exactly, and why do I need a strong one?

Rectus abdominus may sound like something you’d find in Jurassic Park, but it’s actually the name of the muscles that form the sought-after six pack. The ones most people think of when you mention the word ‘core’.

As the name suggests, though, your core goes much deeper than just your abs. It’s the most important muscle group in the body – an interior support network around your pelvis, spine and ribs – and it plays a critical role in most everyday activities.

Your core muscles activate before just about any movement – whether you’re scooping up your toddler, bending down to pick up a £10 note, pulling an emergency stop, or even just sitting on the toilet. So it’s crucial to keep them in good shape.

The benefits of a strong core:

  • Better posture
  • Less lower back pain
  • Improved mobility
  • Injury prevention
  • Improved sports performance

Personal trainer and LIFT guru Emma Taylor says: “Strong core muscles make day-to-day activities as well as sporting activities much easier. A strong core can help increase energy levels, increase endurance and reduce the likelihood of injuries. A strong core can also help improve posture as well as reduce lower back pain.”

How to get started

A great way to start strengthening your core – slowly and safely – is with Meglio’s specially designed LIFT exercises. Developed in collaboration with Emma, these exercises are easy to follow and portioned into bite-sized chunks, to fit into your day at a time that suits you.