Health: 'Just a few minutes of excercise a day can make all the difference'

And all that inactivity isn't just bad for general fitness; it can lead to conditions such as carpal tunnel, RSI, back pain and neck strain. We can also get dehydrated, be tempted to snack on rubbish and be prone to sore, dry eyes.

"Sedentary lifestyles are problematic as the body requires movement," says Darren Cornforth, director of Physis physiotherapy. "The tissues are susceptible to mechanical strain constantly, but this becomes a problem when the strain is prolonged, such as when sitting in a slouched position, lying in the same form watching television or driving for a while.

"Your body has inherent security measures that tell you when to move - your legs/bottom go numb or upper back feels achy. However, these fail when the body does not get enough variety in the changes of position. For example when you get engrossed in a task at work, driving a long distance or fall asleep with your neck in an awkward position.

"The sustained strain on the tissues can stretch areas of your body beyond the normal physiological ranges of motion, leaving the stretched tissues vulnerable to injury."

Wouldn't it be good, then, if there could be a ten-minute workout we could do while balancing on our behinds, a series of small exercises that could make a real difference to our overall health and wellbeing, without even having to break into a sweat?

Are you sitting comfortably? Then we'll begin.

www.physis.uk.com

"If you are sitting for long periods you should break your time up and do something different," says Darren Cornforth. "Take a break and move your arms and neck into positions opposite from the position you've been in for the past hour." Try standing up, put your hands in the small of your back and stretch back, creating an arch in your lower back. Then, in a tall sitting position, tuck your chin in and feel the stretch at the back of the neck. In the same position, turn your head to look over each shoulder, stretching as far as possible. Lift shoulders up to your ears and roll them back then relax. Lift both arms above your head, keeping your back straight. Stretch to the sky.

WHEN we hit that 4pm slump, we're tempted to reach for a carbohydrate-heavy snack to hit the spot. But, according to nutritionist Emma Conroy, this will only lead to increased fat storage, excessive appetite, sugar cravings, irritability and fatigue. "The more sedentary you are, the less carbohydrate you should eat," she says. For a pocket rocket low in calories, high in protein and low in carbohydrate, try a Bounce ball. They come in spirulina and ginseng, cashew and pecan, fudgie walnut and peanut varieties, providing a natural energy boost without the nasty side-effects.

16.99 for 12, www.bouncefoods.com

You can train your muscles at the gym and exercise your heart on a run, but what about your lungs? If you ever feel breathless, or suffer from asthma or some other respiratory complaint, what you need is a little inspiration. PowerBreathe exercises the inspiratory muscles using a hand-held machine. Use it for a few minutes twice a day and it is scientifically proven to benefit everyone from Olympians and elite athletes to singers, the elderly and otherwise healthy people. The result is that, when you do get into the gym, you'll exercise more efficiently and be able to do it for longer. You'll have greater lung capacity, leading to a better quality of life. Phew!

PowerBreathe Plus, 49.99, www.powerbreathe.com

"I love my Swiss ball," says Kayt Turner, the Spectrum office guinea pig. "However, it gets in the way. If only it were smaller. If only it were a cushion. Well, now it is. The Wobble Cushion encourages what sports types like to call 'active sitting'. It's about 30cm wide and can be used for foot massage or as a wobble board. But by far the simplest thing for me was to take it into work. I popped it on my chair and while everyone else was eating custard creams during the morning budget meeting, I was strengthening my core and encouraging joint stabilisation - which would you prefer?"

Wobble cushions on offer until 1 October, 16.99 (normally 21.98), www.physiosupplies.com

"Part of the ageing process is a result of sagging facial fat pads, starting from the infraorbital area (under the eyes) followed by the cheeks," says Dr Liliana Ramirez of Beyond Medispa. "An easy way of firming and toning the muscles on the face and neck during your coffee break at work are facial exercises. They increase blood flow, deliver oxygen and nutrients and remove toxins from the skin cells."

She suggests puckering your lips for ten seconds to help tone cheeks. Then slowly scrunch your whole face for few seconds before releasing, or sit upright looking up to the ceiling and chew with your lips closed. "This can help achieve a firmer chin and neck area," she says.

www.beyondmedispa.co.uk

You might be staring at spreadsheets all day or reading study notes long into the night, but if you have tired, strained eyes, consider eye yoga. Paul McCartney is a big fan. "When I was in India," he says, "a guy offered to teach me eye yoga exercises. He told me eyes are muscles just like any other and they need exercise to keep them working properly."

First look up, then down. Look to the far right then the far left. Next look up to the right, then diagonally down to the left. Repeat in the opposite direction. Now imagine a large clock. Look up at 12, then go round slowly in a circle, clockwise, for two rounds, then repeat faster for three. Repeat in the opposite direction. To finish, place your cupped palms over your eyes to block out the light for a few moments.

This article was first published in Scotland On Sunday on Sunday, 5 September, 2010