GET FIT IN 15 MINUTES
WHAT TO DO
TO IMPROVE your posture after slouching at a desk, try a bent-arm stretch against the wall, says celebrity personal trainer Nadya Fairweather ( u- shape. co.uk).
Stand sideways on to the wall on your right side. Bend your right arm up at 90 degrees, your palm flat at head height and your forearm and hand touching the wall.
Using your own weight and the wall’s resistance, open up your chest until you feel a stretch in your shoulder. Hold this for 30 seconds to one minute.
Turn to face left side on and repeat with your left arm, opening the left side of your chest.
Aim for three sets. Try to do this daily, in addition to regular aerobic exercise.
WHAT TO EAT
IF YOU want to stand taller, your diet can help, says nutritionist Shona Wilkinson ( shonawilkinson.com).
Papaya contains naturally occurring enzymes, which help to reduce the inflammation that can affect posture. Try snacking on it fresh or frozen, whichever you prefer. Parmesan cheese also has two benefits for posture. First, it is high in calcium, and second, it is a good source of protein — both of which are vital for bone health. Skip the ready-grated versions and buy a block to shave on to hot or cold foods. Tinned sardines are good for posture, too. They contain the omega-3 essential fatty acids EPA and DHA, which are antiinflammatories. The tiny, edible bones are a source of calcium, too.