GET FIT IN 15 MINUTES

WHAT TO DO

TO IMPROVE posture while working from home, try side bends with your arms up, says celebrity personal trainer Nadya Fairweather ( u-shape.co.uk).

Stand with your feet hipwidth apart and with soft knees. Place a circular band or a long pair of socks around your wrists and raise above your head (or hold one sock between your hands). Lift your chin and extend your arms fully above your head, far enough back to open the chest and engage the upper back muscles.

Gently tilt your upper body from left to right without moving your hips. Try for 20 at a time.

WHAT TO EAT

CARRYING excess pounds places stress on your body and can exaggerate postural problems, including an unnatural curvature of the spine, says nutritionist Amanda Hamilton ( amandahamilton.com). Weak bones can play a part, too, so boost your calcium intake with natural yoghurt or gut-friendly kefir alongside vitamin D. Supporting bone health also means cutting down on excessive coffee consumption, as it can interfere with calcium absorption. More harmful still is an ingredient in some fizzy drinks that’s listed on the label as ‘phosphoric acid’. This can leach calcium from bones over time. Eat a diet that is antiinflammatory in effect — healthy fats from oily fish, nuts and seeds and less red meat and processed foods.

WHAT TO WEAR

Top, £15.17, lightin thebox.com; Sports bra, £57, selfridges.com; Trainers £89.99, zalando.co.uk; Fitness watch, £338, johnlewis.com; Leggings, £45, yogaleggs.com