Workout behind the wheel

Here's a new workout programme to help you get fit and stay healthy while stationary in jams on your way to work.

A study by insurance firm Diamond has revealed that 84% of drivers spend up to 80 minutes a day commuting, so it's compiled a workout to keep you on the move when stuck in traffic.

Diamond worked with Dr Karianne Wasley Backx, an exercise and sports physiologist from the University of Wales Institute, Cardiff, to come up with 10 simple exercises that could help you feel fresh and healthy behind the wheel:

• 1. Improve posture: sit tall with your weight evenly balanced on each buttock. Keep your shoulders relaxed, pull in your stomach muscles and lift your ribcage. Repeat five times.

• 2. Facial exercises: raise your eyebrows into a surprised expression and then pull them into a frown. Repeat 10 times.

• 3. Neck exercises: slowly rotate your head to the left, then back to the centre and then to the right. Keep your shoulders relaxed. Repeat five times.

• 4. Shoulder circles: sit tall, bring your shoulders up towards your ears and circle them backwards and downwards. Repeat five times.

• 5. Arm exercises: stretch your arms to the front, to the side and towards your back, pulling your shoulder blades together. Repeat five times.

• 6. Hand and wrist exercises: grip the steering wheel tightly for a few seconds, then release by making a clawing motion by curling your fingers and then stretching them as wide as possible. Repeat five times.

• 7.Buttock exercises: sit tall, balance your weight evenly then clench your buttocks tightly. Hold for five seconds, then relax. Repeat 10 times.

• 8. Pelvic floor exercises: without using your buttocks draw up the pelvic floor muscles, while also drawing in your belly button. Repeat 10 times.

• 9. Calf exercises: make sure your feet are not in contact with the pedals. Push up on to your tiptoes, hold for a count of five and then relax. Repeat five times.

• 10. Ankle exercises: again, make sure your feet are not in contact with the pedals. Circle your left foot, keeping your leg as still as possible. Make 10 circles in each direction with each foot.

Diamond managing director Sian Lewis said: 'Sedentary lifestyles are doing nothing for our physical fitness. These exercises are easy to do while you are at a standstill for any length of time and are great for easing the stress too.'

'Make sure you are stationary and in a safe place before giving them a go, and don't be surprised if you get some funny looks when carrying out the facial exercises.'