Hello, welcome to our active break video.

Sitting too much can be bad for your health.

It is a common problem, especially for students.

In this video, we will take you through six minutes of low intensity exercises to get

your entire body moving.

If anything hurts or feels dangerous, feel free to skip.

No gym required here.

Just stand back a bit from your desk.

The only equipment you'll need is your chair and a water bottle.

We are going to start with mobilization.

Our first exercise is shoulder shrugs.

Keep your neck muscles relaxed and bring your shoulders straight up and down.

Lift your shoulders up as high as you can and press them down as far away from your

ears as possible.

Next up is core twists.

Keep your elbows bent at 90 degrees and rotate your entire upper body as a single unit.

Keep the abdominal muscles tight here to support the spine.

Next we'll reach up and down.

Here we're getting a stretch for the back of the body.

Reach down towards your toes and slowly roll all the way back up to standing, stacking

your spine vertebrae by vertebrae.

When you're all the way upright, start the motion again.

Next up is leg swings.

You may need to hold on to something for this exercise.

Relax the hip and swing your leg forward and backwards.

You may feel a stretch in the front and back of the leg.

Watch out for things around you.

Time to switch legs.

Next up is the activation series.

Our first exercise is a yoga tree pose.

Here balance your foot on the inside of your thigh or against the inside of your calf muscle

if the inner thigh is too high to reach.

Don't go against the knee.

Time to switch legs.

Some tips here.

Have your eyes focus on a stable spot and hold.

Keep your abdominals engaged and don't hold your breath.

Next up, squats.

Keep your arms out in front of you and squat down, keeping your weight on your heels and

the back of your feet.

Really try and engage the hamstrings and glutes as you press from the heels up.

Knees should stay pointed forward for the entire motion.

Make sure they're not caving in or out.

Next up, lunges.

Lunge forward, bend the knees to 90 degrees and step back to standing.

If this doesn't feel stable on your knees, you can always lunge backwards and step forward

to complete the lunge.

Time to switch legs.

Next up is dips.

With a stable chair, have a seat and place your palms by your hips on the edge of the