Sitting at a desk all day, day in day out will invariably lead to some form of body imbalance leading to bad posture. 
 Here’s a few simple stretches and exercises that you can do:

• Rotate the ankles, or transfer the weight from your toes to heels to wake up the feet.
• Place your hands on the back of the chair or try to clasp your hands together behind the chair to open and stretch the chest.
• Bum clenches – YES I did say that! (take a look around your first to check no-one is looking) Squeeze the bum cheeks and then release.
• Drop the head one way whilst dropping the opposite shoulder down to stretch the neck.
  
• Stand up if you can whilst on the phone to open up and stretch the hips.

Remember both feet on the floor, not crossed legged. Sit tall, cushion behind the lower back if necessary. Don’t jut your chin forwards. Please, please don’t hold the phone under your ear whilst trying to do other things, get a headset or use speaker, make sure keyboards, chairs are at the right height.  If you are lucky enough to have this facility use the person responsible for work station assessments.

🙋‍♀️Strength Training for Women 💪
Strength training simply means any exercise that builds strength.  It includes resistance training, body weight exercises or lifting weights.  

• Pilates
• Yoga
• Bodyweight exercises (squats, plank, press up)
•  Lifting Weights (dumbbells, kettlebells or barbells)🏋️‍♀️
•  Resistance bands
•  Machines (those you’d find in a gym)

🤷‍♀️Why Strength train?

• Increased Muscle Mass.  Enhances metabolism in turn helps with weight management
• Bone Heath.  Crucial for maintaining bone density & reducing the risk of osteoporosis, especially important for Menopausal women
• Hormonal Balance.   Exercise generally helps manage symptoms of menopause.
• Functional Strength - aids with everyday tasks & can help reduce injuries.
• Mental Health.   Helps reduce the symptoms of depression & anxiety.   ⦿Give a sense of empowerment. 

Will I bulk up?
It is harder for women to bulk because of:
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Hormonal differences - Men naturally have more testosterone, a key hormone for muscle growth.  Women have higher levels of oestrogen which influences fat distribution and muscle tone differently.

Muscle fibres - Women, typically, have more type I muscle fibres.  These are more endurance based and less prone to hypertrophy (muscle mass) compared to men that have more type II muscles fibres.  
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In the UK, it’s recommended that you do strengthening exercises that work your main muscle groups (legs, back, core and arms) at least twice a week. This is as well your regular cardio exercises, such as dancing or brisk walking. They key is to remain consistent and aim to continue strength training regularly.