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Got sedentary work? Here are the researchers' most effective exercises

Your body isn’t designed to sit still for a prolonged period of time. The concept of 'intelligent training' includes a series of exercises that help prevent injuries while improving your well-being when you’re doing sedentary work.

By Martin Juul Hyldahl, , 11/13/2020

2-product training package

This page is divided into two parts:

  1. The videos provide detailed instructions on how to perform the exercises. It’s a good idea to watch them the first couple of times you’re about to do the exercises.
  2. You can also download the training posters. That way, the exercises are easier to remember once you become familiar with them in the videos.

Have fun with your intelligent training!


Warm-up for intelligent training

Download the video about warm-up.

Intelligent training for your lower back

Download the video about lower back training.

Intelligent training for your physical fitness

Download the video about physical fitness training.

Intelligent training for all-round muscular strength

Download the video about all-round muscular strength.

Intelligent training for neck and shoulders

Download the video about training for neck and shoulders.

The package was prepared by the Research Unit for Physical Activity and Health at Work (PAW). Headed by Professor Karen Søgaard, the PAW team consists of several leading experts in this particular field.

The research unit was tasked with creating the best, most effective and useful (keep your regular clothes on) training programmes with a special focus on employees with sedentary work, such as students, office staff or researchers. The exercises can help prevent and alleviate problems with the neck, shoulders, back and more.

Download training exercise posters

Link to pdf

’SDU gets moving’ received the second-most votes out of the 37 suggestions in the 2019 Global Goals Forum vote

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Editing was completed: 13.11.2020