August is recognised as National Wellness Month. As part of this, now is a fantastic time to engage with some practices you can make a habit through repetition.

Not only does stretching serve as a way of making us more supple and mobile for life, it can provide us with that few minutes of downtime to commit to breathing and concentration. Taking slow, deep breaths during the work day sends a signal to your nervous system that you are safe, which lowers your baseline muscle tension. When you pair this breathing with focused attention on the muscle you are stretching, your brain actively releases its tight grip on those fibers, allowing them to lengthen much more easily.

Couch stretch

Why the Couch Stretch?

Reverses Prolonged Sitting: Directly counteracts the constant 90-degree hip flexion caused by sitting, opening up tight psoas and quad muscles (rectus femoris).

Relieves Lower Back Strain: Unlocks shortened hip flexors that pull the pelvis forward into an anterior tilt, preventing lumbar arching and spine strain.

Re-engages Inactive Glutes: Clears the neurological "inhibition" on your glutes, allowing your posterior chain to fire properly when standing and moving.

Restores Full Hip Extension: Re-establishes natural range of motion so you can stand taller, walk with better mechanics, and improve athletic movement.

How to Execute the Full Couch Stretch

• Set the Anchor: Kneel on a soft pad with your rear knee pushed fully into the corner where the wall meets the floor, placing your back shin flat against the wall with toes pointing up.

• Post the Front Leg: Step your front foot forward flat on the floor, creating a 90-degree angle with your knee stacked directly above your ankle.

• Squeeze the Rear Glute: Before moving up, hard-contract the glute on your back leg to lock your pelvis in place and safeguard your lower back.

• Drive Torso Upright: Brace your core and lift your chest until your shoulders, hips, and back knee form a vertical line.

• Breathe and Hold: Maintain a neutral spine and hold for 2 to 3 minutes per leg to allow the deep tissue to adapt and release.
  

Post lunch 10min walk

Why It Works

• Bypasses Insulin: Contracting lower-body muscles (quads, glutes) activates GLUT4 transporters, pulling glucose directly out of your bloodstream to use for energy without requiring extra insulin.

• Flattens Sugar Spikes: A light walk within 15 minutes of eating reduces post-meal blood glucose spikes by up to 22% compared to staying seated.

• Eliminates the Afternoon Crash: Smoothing out insulin curves prevents the steep mid-afternoon blood sugar drop, stopping brain fog and lethargy before they start.

• Unlocks Stored Energy: Keeping insulin levels low prevents your body from locking energy away in fat stores, allowing your brain to maintain steady focus and energy.

How to Execute

• Hit the 15-Minute Window: Step away from your desk within 0–15 minutes of swallowing your last bite—intercept glucose before it peaks in your blood.

• Aim for 10–15 Minutes: Move continuously at a light to moderate pace (Zone 1 effort) for a minimum of 2–5 minutes, ideally aiming for a 10-to-15-minute walk.

• Keep Pace Conversational: Maintain a steady stride where you can easily talk without gasping; save high intensity for actual workouts to avoid stomach upset.

• Use Any Environment: Walk outdoors in natural light whenever possible, or use office corridors, lobbies, and stairwells if you are indoors.

Progressions

C-suite

- As prescribed above!

Supervisor

- Try couch stretch with your knee further away from the wall

Apprentice

- if putting the leg against the wall is too difficult at first, try lay the back leg flat with your knee behind your hips

- If walking 10mins is too much just walk / move as far as you are comfortable with

Share your progress in the comments!

Today is ‘grab some nuts day’! Raw nuts are one of the healthiest nutrient rich snacks you could eat. Rich in antioxidants, Omega 3 and healthy fats they satisfy that mid-work hunger itch without the crash afterwards. **make sure its just raw nuts - many nuts are salted sweetened or come with ‘dried fruit’, which is often soaked in sugar before its dried.

Learn more about nuts here.

If you have nut allergies and a sweet tooth why not have some watermelon instead? Today is also Watermelon day! As well as a great way to hydrate, Watermelon is a source of antioxidants (linked to reduced risk of cancers and heart disease). Birthday or celebration? Why not take a watermelon to work and share with colleagues instead of those biscuits or cakes? Learn how it’s good for your skin and eyes here.

Flamingo

• Stand on each leg one at a time for at least 5 minutes of cumulative time throughout the work day.

• Waiting for the kettle to boil or video calls at a standing desk or elevated worktop are a perfect opportunity to weave this movement into your work day.

• Those comfortable with this can try introduce holding their leg out straight in front and introducing a bob motion.

• To understand why this is good for you and learn more about the flamingo hold go here.
  

Stair Climb

• Climb the stairs 10x in a work day. Avoid taking the lift or escalators as much as possible. Positively encourage others to do the same.

• Try to spread these climbs out across the day as far as possible, instead of all at once.

• To work into your day, think about visiting a colleague on another floor before sending that email or instant message or perhaps go to the water cooler on a different floor instead of the closest one.

• For more detailed information about why climbing stairs is good for you go here.

Progressions

C-suite

- As prescribed above!

Supervisor

- Try stand single legged for 30 seconds at a time to start with.

- If you feel 10x stair climbs is too much just go with what you feel comfortable with. The most important thing it to have a go and try to improve over time.

Apprentice

- Try balance for 15 seconds at a time, build up as you fell more comfortable and improve the strength in your stabilising muscles.

- A conscious decision to avoid the artificial motion of the lift / escalator just once will is better than avoidance! and maybe you will surprise yourself how many times you can do it!

Share your progress in the comments!