{"id":683384,"date":"2026-07-10T01:24:16","date_gmt":"2026-07-10T01:24:16","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/683384\/"},"modified":"2026-07-10T01:24:16","modified_gmt":"2026-07-10T01:24:16","slug":"if-ive-only-got-5-minutes-i-do-these-exercises-sally-gunnell-59-shares-her-desk-break-workout","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/683384\/","title":{"rendered":"‘If I’ve only got 5 minutes, I do these exercises’: Sally Gunnell, 59, shares her desk-break workout"},"content":{"rendered":"

According to a major new study<\/a> tracking more than 90,000 people, sitting for long, uninterrupted periods was associated with an increased risk of cancer.<\/p>\n

After monitoring participants’ movement with accelerometers over 12 years, researchers found that every additional hour a day spent in prolonged sedentary behaviour \u2013 sitting or lying down while awake \u2013 was linked to a 10% higher risk of dying from cancer.<\/p>\n

However, the researchers also found that breaking up prolonged sitting with even light activity, such as household chores or a gentle walk<\/a>, was associated with a lower risk. Even greater benefits were observed with moderate and vigorous activity.<\/p>\n

Considering how much time many of us spend sitting every day, it’s an important finding. It reinforces that while prolonged sedentary time isn’t great for our health and longevity, incorporating small ‘movement snacks’ throughout the day may help offset some of those risks. We don’t have to stop sitting altogether \u2013 we just need to move a little more.<\/p>\n

In fact, another recent study<\/a>, published in the British Journal of Sports Medicine, found that ‘exercise snacks’ \u2013 very short bouts of exercise lasting five minutes or less \u2013 performed a few times throughout the day improved fitness and cardiometabolic health in people who weren’t physically active.<\/p>\n

Someone who knows just how transformative movement can be \u2013 no matter how big or small \u2013 is Olympic gold medallist Sally Gunnell, who often shares beginner-friendly workouts designed to improve functional strength and mobility.<\/p>\n

One such workout<\/a> is designed specifically to help break up long periods of sitting.<\/p>\n

‘If I was sat at my desk all day and I’ve only got five minutes, these are the exercises that I would do,’ she says.
<\/p>\n

\"Image<\/p>\n

Instagram \/ @sallygunnell<\/p>\n

The exercises<\/p>\n

How to do it: Repeat the circuit 1-2 times, then enjoy your well-deserved tea or coffee, says Sally.<\/p>\n

1. Step-up x 10 on each leg\"Image<\/p>\n

You can progress the exercise by adding weight.<\/p>\n

2. Tricep dip x 10\"Image<\/p>\n

Sally uses a step for these, but most raised surfaces can work.<\/p>\n

3. Squat x 10\"Image4. Press-up x 10\"Image<\/p>\n

Sally does incline press-ups using a countertop.<\/p>\n

One of our most frequently asked questions here at Women\u2019s Health? How to build muscle and burn fat at the same time. So, we asked superstar trainer Oyinda Okunowo<\/a> exactly how to do it. In this 4-week plan \u2013 created exclusively for Women\u2019s Health COLLECTIVE members \u2013 you\u2019ll get the workouts and nutrition guidance needed to help you on your way to better body composition. Tap the link below to unlock 14 days of free access to Oyinda’s plan and start training today.<\/p>\n

Get the plan<\/a><\/p>\n

\"woman<\/a>\"Headshot<\/p>\n

Hannah Bradfield is a Senior Health and Fitness Writer for Women\u2019s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. \u00a0She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner\u2019s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. \u00a0A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She\u2019s always looking for fun new runs and races to do and brunch spots to try.<\/p>\n