Keep warm

In order for everyone to be as comfortable as possible, even though the temperatures are low, below you may find recommendations for how you can keep warm.

• Interrupt the sedentary work with physical activity, which gets the heart rate up and warms the body. See five exercises to keep warm below.
• Wear warm clothes and warm shoes.
• Be aware of cold radiation from windows. Move if necessary desks away from the cold if possible. Consider whether someone might be able to trade places. We react differently when it's cold and some will feel cold while others will be less affected.
• Avoid drafts from e.g. open doors or the ventilation system. Drafts feel stronger when the air is cool. Close any door to the office as much as possible.

Even if you are dressed warmly, you can still be cold when you sit still in front of the screen or your instrument.

Exercises

Get warm by moving. Even a few minutes of intense movement is enough to get warm. Here are five exercises that you can do together or separately during the work day. The exercises focus on the arms and legs – because it is often in the hands and feet that we first start to feel cold:

(From this website (in Danish): https://www.kropogkontor.dk/ledelse-og-organisering/tema-nu-bliver-det-koldere/fem-gode-oevelser-til-at-holde-varmen)

• Exercise 1: Elastic gymnastics. Use rubber bands for the large muscles in the shoulders and arms, and the small muscles in the wrist. The exercise warms the arms and hands. At the same time, you strengthen the muscles you use most at the computer, and this can prevent pain in the neck, shoulders and arms. Duration: 5 minutes. See instructions for the elastic here.
• Exercise 2: The plank. The plank trains the large transverse abdominal and back muscles, but also the legs, arms and shoulders. The exercise gets the heart rate up and warms the whole body, not least in the arms and legs. At the same time, you strengthen the neck and shoulder muscles. Duration: 1-5 minutes. See instructions for the plank here.
• Exercise 3: Take the stairs. Take a few extra trips on the stairs. Do it together so you can maybe compete? The stairs get the heart rate up and stimulate the blood circulation in the legs. Duration: 2-5 minutes. See instructions for the stairs here.
• Exercise 4: Forearm exercise. A series of small exercises that provide blood circulation and warmth in the arms and hands. At the same time, you loosen and strengthen the muscles you use most at the computer. Duration: 5 minutes. See instructions for forearm exercise here.
• Exercise 5: Stretch and bend rhythm. A series of small exercises that stretch the muscles in the neck, shoulders, forearms and hands. They loosen and open up muscles, which often tense up when we are cold. It provides warmth and can at the same time prevent pain in the neck, shoulders and forearms. Duration: 5 minutes. See instructions for stretch and bend rhythmic here.