Top Tips for Office Workers

Top 3 Exercises for Office Workers

Do you work at a computer all day? Are you sitting for long periods of time without changing your posture?

According to Exercise Right “Australian statistics show that 68.5% of the workforce are either sedentary of have very low levels of activity.” Working in an environment where you are sitting for long periods of the day without much movement can increase your risk of chronic disease and injury as well as the development of musculoskeletal issues from repetitive movements involved in working at computers.

It is important in any occupation that you consider all the ways you can increase your incidental movement to make sure you aren’t experiencing prolonged periods without any movement. This can be done by walking to someones desk instead of sending an email, taking the stairs instead of the lift, having walk and talk meetings and adding some stretching regularly into your day.

Our key message is always individualised is best and you should speak to a health professional to make sure you understand the most appropriate solution for your personal health needs.

Our Accredited Exercise Physiologist Zoe Bauer and Physiotherapist Mardi Watson have prepared their Top 3 Tips for those of us who work at a computer or are sitting at a desk for prolonged periods.


If you are experiencing pain, discomfort or would like help with working on your posture, book in to see Zoe, Mardi or one of our many experienced health professionals to develop a plan to address your individual area of concern. Contact our team on or 3310 4969.

Here is some more information on Exercise for Office Workers from Exercise Right


Introduction to Yoga with Zoe

With Zoe Bauer

The word ‘Yoga’ is derived from the Sanskrit root meaning to bind or join, and so in the truest sense of the word, the practice of yoga is to join the body, mind and soul. Today, what often draws people to yoga is the physical practice of the yoga postures and all of the benefits they offer. Yoga as a physical practice, both strengthens and lengthens the body and as a form of exercise offers many physical health benefits. In addition to this, yoga offers relaxation techniques as part of the practice, which become highly helpful to learn and adopt day-to-day in this busy world that we live in.

If you have been thinking about starting yoga, the 4 week Introduction to Yoga course at Aspire Fitness and Rehabilitation could be just what you are after. The course will be led by our Accredited Exercise Physiologist and Yoga Teacher Zoe Bauer. With a maximum class number of 8 students, Zoe will be able to offer you the appropriate guidance for your skill level and ensure the postures are appropriate for your body.

 IMG_9806 2 IMG_9818 2

Why would this course be good for me and what will I gain from starting yoga?

We have heard more often than not that the reason that people don’t begin yoga is from worry that they are not flexible enough, strong enough, or they have gone to a studio and tried out a class and the class is too advanced.

Yoga is for everyone.

We believe that everyone should try yoga as there are so many facets to it that work for all body types. Some may want to become more flexible, some may want to become stronger, some may need to work on core strength, and some may want to learn relaxation and mindfulness techniques. Yoga offers all of this and because yoga teaches us that your practice is your own, you can take from a class what is most beneficial to you.

IMG_9822 2 IMG_9827 2

As part of this course, each participant has the option to add-on a 30 minute one-on-one session with Zoe, if you desire the extra guidance.

Whether you want to try yoga for the first time, work on your flexibility, eventually practice at a studio, this course will equip you with the skills to begin your yoga journey in whatever capacity you wish.


Join the class! Next round starting at the new time of 8.30 – 9.30!

Saturday 6th October 8.30am – 9.30am (4 week course)

Contact Aspire reception on (07) 3310 4969 or to book your place today.

IMG_9809 2