Mondays often carry the reputation of being the toughest day of the week. According to a UK survey by YouGov, nearly 53% of employees report feeling least motivated on Mondays, often due to fatigue, stress, or lack of movement. At Centurion Staunch Ashbourne Care, we believe small, intentional actions—like movement—can transform the start of the week into something energising and positive.

That’s where Monday Moves comes in: a simple way to combat sedentary habits, improve wellbeing, and set the tone for a healthier week.

🔹 Why Movement Matters – The Science

• Research from the World Health Organization (WHO, 2022) shows that adults who sit for more than 8 hours a day have a 20% higher risk of chronic diseases, compared to those who break up sitting with light activity.
• A study published in the British Journal of Sports Medicine found that just 5 minutes of movement per hour can significantly reduce fatigue and improve focus.
• According to the NHS, regular short bouts of activity during work can improve circulation, reduce stiffness, and enhance mental wellbeing.

At Centurion Staunch Ashbourne Care, we know that movement is not only good for the body but also for the mind.

🔸 Monday Moves: Four Simple Exercises for Everyone

1️⃣ Glute Stretch

How to do it:

• Sit on a chair with both feet flat.
• Cross your right ankle over your left knee.
• Lean forward gently until you feel a stretch in your hip/glute.
• Hold for 20–30 seconds, then switch sides.

Benefits:

• Reduces hip stiffness caused by prolonged sitting.
• Improves lower back flexibility.
• Can reduce the risk of postural strain and sciatica.

📊 Data Insight: Sitting for long hours is linked to 30% higher incidence of lower back pain (Chartered Society of Physiotherapy, UK). Simple stretches like this are a proven preventive tool.

2️⃣ Leg Raise

How to do it:

• Sit tall with your back supported.
• Straighten one leg and hold it parallel to the floor for 10–15 seconds.
• Lower slowly and repeat 8–10 times per leg.

Benefits:

• Strengthens quadriceps and core muscles.
• Improves circulation in the legs, reducing swelling risk.
• Supports balance and walking ability.

📊 Did you know? Weak quadriceps are a strong predictor of falls in older adults (NHS Digital). At Centurion Staunch Ashbourne Care, we encourage leg raises as a safe way to maintain lower-limb strength.

3️⃣ Office Squat

How to do it:

• Stand in front of your chair.
• Lower your hips as if sitting, but stop just before the chair.
• Push through your heels to rise again.
• Repeat 10–12 times.

Benefits:

• Engages large muscles (glutes, hamstrings, quads).
• Elevates heart rate for a quick energy boost.
• Builds functional strength for daily activities like lifting and standing.

📊 Evidence: Squats have been shown to increase lower-body strength by 15–20% in just 8 weeks when practiced regularly (Journal of Strength and Conditioning Research). This is why Centurion Staunch Ashbourne Care recommends squats as a simple but powerful move.

4️⃣ Stair Steps

How to do it:

• Use a staircase or safe step platform.
• Step up with your right foot, then left, and step back down.
• Continue for 1–2 minutes, alternating lead legs.

Benefits:

• Improves cardiovascular endurance.
• Strengthens calves and glutes.
• Provides a natural energy “reset” during the day.

📊 Fun Fact: Climbing stairs burns 8–11 calories per minute—almost double the rate of walking on flat ground (Harvard Medical School). At Centurion Staunch Ashbourne Care, we see stair steps as a practical way to add exercise to daily life.

🌟 The Bigger Picture – Workplace Wellbeing

• The UK Office for National Statistics (ONS, 2023) reported that over 185 million working days were lost due to sickness absence—with musculoskeletal disorders and mental health being leading causes.
• Workplace movement initiatives can reduce absenteeism by up to 32% and boost productivity by 15% (CIPD Wellbeing at Work Survey).

Centurion Staunch Ashbourne Care is committed to supporting both colleagues and the community in adopting healthier habits that contribute to long-term wellbeing.

✨ Final Thought

Turning Monday Blues into Monday Moves is about more than exercise—it’s about building a culture of self-care and wellness. In just 5–10 minutes, these simple movements can refresh your body, lift your mood, and create momentum that carries you through the week.

At Centurion Staunch Ashbourne Care, we’re proud to promote initiatives like Monday Moves because we believe that when we look after ourselves, we can deliver the best care to others.

👉 This Monday, join us: stretch, squat, step, and move—because every small action leads to stronger health and a brighter mindset.