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Exercise Routines

✓ RHA Charter: Exercise

No gym, no equipment, no excuses. These exercises are designed for your workplace, your break time, and those 15-minute gaps in your day. Tap any exercise to see the full instructions.

Seated Exercises. These can all be done while seated at your desk, in your cab, or on any chair during breaks. They target the muscles that get stiff and tight from prolonged sitting.

1

Steering Wheel Push

30 secChest, Shoulders
Easy
2

Seated Spinal Twist

1 minLower Back, Obliques
Easy
3

Neck Rolls

1 minNeck, Upper Trapezius
Easy
4

Shoulder Shrugs

30 secTrapezius, Shoulders
Easy
5

Ankle Circles

1 minAnkles, Calves
Easy
6

Seated Glute Squeeze

1 minGlutes, Core
Easy
7

Wrist Circles & Flexion

1 minWrists, Forearms
Easy
8

Deep Breathing with Arm Raise

2 minDiaphragm, Shoulders
Easy

Exercise Tips

•Start small, 5 minutes is better than nothing
•Set a phone alarm for every break to remind you
•Keep a resistance band at work; they cost under £5
•Pair exercise with something you enjoy (podcast, music)
•Track your minutes in the Daily Wellness Score
•Invite a colleague to join you if you would value company