ESSEX County Fire and Rescue Service’s (ECFRS) Fitness Team has put together a series of exercises to help people avoid injuries when working from home.
The team, who usually spend their days testing recruits and training firefighters, has seen an increase in colleagues and the public asking for advice while spending more time at home.
The whole routine consists of seven stretches and takes between 5 – 10 minutes to complete, with a recommendation of doing it a couple of times a day.
With a focus on the whole body, it starts with neck stretches it moves to arms, back and legs.
The Service Fitness Team said:
“Sitting in front of a computer each day can lead to an increase in muscle stiffness and other injuries.
“With lots of people, including many of our own staff, temporarily working from home, it’s really important to look after your body.
“We’ve put an easy stretching routine together to help people avoid these injuries and stay active, which is just as important for your mind as it is for your body. It’s also important to take regular breaks throughout the day.
“Working from home can increase our levels of snacking too, so we recommend trying to create healthier snack choices where possible.
“Wholegrains, proteins and vegetables are all lower in sugar which help to keep us feeling full up for longer. If you’re craving something sweet then try a range of fruits including oranges, berries and bananas instead of refined sugars found in sweets and biscuits.
“Although these changes can be difficult, they will help increase energy levels and productivity throughout the day.”
The team are no stranger to creating workouts and training plans to support others; last year they launched a firefighter fitness guide to help people reach the fitness level required to become a firefighter
Over the last few weeks the team has also been uploading daily workouts and advice on their Instagram account.