GET FIT IN 15 MINUTES

what to do

IF YOU spend a lot of time sitting at a desk, it is important to strengthen your back, says personal trainer Nadya Fairweather ( u-shape. co.uk).

Try the ‘lat pull down’ which works the latissimus dorsi — one of the largest muscles in your back.

Loop a resistance band through your banister, so that two handles hang down. Grab one in each hand, with your arms above your head, elbows out. Pull the bands down and out to your sides, bending your arms as you go and then straighten up. Do five sets of 12-15 repetitions.

what to eat

THE right food can help strengthen the bones in your back, says nutritionist Shona Wilkinson ( shonawilkinson.com). Eat plenty of sardines (with bones). These are a great source of calcium, which is crucial for maintaining healthy bones. Snack on a tin of them or spread on toast. Also boost your intake of cherries which get their colour from a natural plant chemical, anthocyanin. This has been shown to curb inflammation, which will, in turn, make your back stronger. Kiwi fruit is rich in vitamin C needed for collagen formation. It helps heal injured muscles and tendons, and strenghens intervertebral discs.

what to wear

Sports bra, £12, topshop.com; Top, £35, sweatybetty.com; Resistance bands, £16.98, learnyoga athome.co.uk; Trainers, £24.50, sportsdirect. com; Leggings, now £59, uk.zaggora.com