Small changes to your routine engage muscles that don’t usually see much action
1 / SIT ON THE FLOOR
With a pillow under your bum, sit on the ground while reading or eating lunch. ‘There are loads of ways you can position your joints – sitting cross-legged, sole-to-sole, with your legs out in a V, with your knees tucked up – that encourage mobility we don’t get from a chair,’ says Bowman.
2 / STRETCH YOUR CALVES
Work tight calves by placing a rolled-up towel on the floor where you stand during the day, such as in front of the bathroom sink. When brushing your teeth, put the ball of your foot on the towel and your heel on the floor for a gentle stretch.
3 / HANG OUT
It’s rare for we adults to support our weight with our upper bodies, so we develop weak shoulders. Hang from a horizontal bar for 15 secs to a minute (put a chin-up bar in your doorway or head for the monkey bars in a park). If that’s too hard, grasp a vertical pole and lean away from it.