Welcome to the 3rd Leitz Office Games e-newsletter This is the last month we focus on flexibility but remember if you're sat at your desk for most of the day, it's easy to stiffen up - so when you have a moment in between tasks try these simple rotations and stretches to help you stay supple. All 3 of the exercises explained here were shown in the Leitz Office Games Times ONLINE video series. They are still available on line so if you would like to have a look, go to www.timesonline.co.uk/creme. You can also take a look at my eNewsletters from previous months on www.leitz.com/officegames. I will be giving a seminar each day at the Creme show in May on how to improve your fitness during office hours so if you would like to attend please click on the link below. Thank you again to Leitz for giving me the opportunity to share these exercises with you. They would like to tell you about some of their innovative quality products - you can even request a sample or more information. Good luck!   Please Note ALWAYS START EACH EXERCISE FROM A 'SAFE' POSITION (SHOWN BELOW) THIS SHOULD NOT REPLACE YOUR NORMAL EXERCISE ROUTINE NEVER PERFORM EXERCISES IN HEELS THESE EXERCISES ARE JUDGED TO BE SAFE BUT NEITHER SHARRON NOR LEITZ ACCEPT RESPONSIBILITY FOR INJURY TO YOURSELF OR OTHERS Safe positions Sitting Safe Position Standing Safe Position Sit on the edge of your chair with your legs square at 90° to your back. With your feet hip width apart keep your back straight but relaxed. Ensure your shoulders are level and square with the front of your body. Rest your arms by your sides. Stand upright with your feet hip width apart. Ensure your knees are soft – by that I mean slightly bent and not locked. Rest your arms by your sides and keep your back straight but relaxed. Keep your bottom tucked in and feel the weight of your body through your feet. Calf Stretch     Directions Start in the standing 'safe' position behind your chair. Face sideways and hold the back of your chair with one hand - this is for balance not to lean weight on. With your right hand balanced on the back of the chair, place your right leg forward for stability, keeping your knees soft. Keeping your back straight and your feet in the same position, lower your body down until you feel the stretch in your left calf and tension in the quad muscle. Repeat this 5 times if possible. Turn around and swap over to place your left leg forward and repeat a further 5 times.   Did you know that... Leitz have launched a new colour to their Vivanto PP filing range! The range includes 3 flap folders, display books, box files, ring binders, colorclips and more! AND Now you can buy these products in black as well as the colourful orange, blue and bright green. Designed for the fashion conscious office, the rolling wave design and attractive metal closures add style to functionality. Because its Leitz you can guarantee the quality and durability. We have 100 products from the Vivanto range to give away so click on the link below to request a sample and bring colour to your desktop.   The Vivanto range is available from all good stationery suppliers, if you would like more information on our current promotions please email marketinguk@esselte.com Ankle Rotation   Directions Start in the sitting 'safe' position and rest your right ankle on your left knee. Hold your hand underneath the front of your foot as illustrated. Slowly rotate in large circles, 2 or 3 times in each direction. Repeat for your left ankle. Wrist Rotation   Directions Start in the sitting 'safe' position. Close your left hand and hold your arm out at right angles with your other hand halfway down the arm. Slowly rotate 2 or 3 times in each direction. Repeat for your other wrist. Hints & Tips   So when should you do exercise? Well when it fits in with your lifestyle is the answer, we are all really busy these days but try to make it a habit if you can. Ideally little things like stetching and toning can be done every day at the office. Cardio vascular exercise should be done about 3-4 times a week for anything between 20-30 minutes, more if you can manage it. CV exercise is when you get our heart and lungs working harder and your pulse rate up. Examples of this are: biking, running, cross trainers, swimming, versa climbers, even walking the dog briskly! If you enjoy it you are more likely to do it. Combine this with a healthy diet and some quality sleep and you've got it cracked.   We hope you enjoyed this month's 'at-your-desk' exercise from Sharron Davies, we like to receive feedback so if you have any comments or questions please email marketinguk@esselte.com. Esselte is Europe's leading office supplier and one of the largest global office supplies manufacturers. The company develops innovative solutions that simplify the modern home and workplace and sells more than 30,000 different office products in over 120 countries through 29 offices around the world. Its principal brands include Esselte, Leitz, and Xyron. More information can be found by visiting www.esselte.co.uk