This article is reviewed by Dr. Vishal Ingole
If it has been your mantra to stay fit, you are probably going to do everything in your capacity to stick to it. But chances are that you are too busy balancing family and work, with the result that you have almost no time to spend on your fitness regime. Add to that the fact that most workplaces today force you to sit at a desk for eight hours at a stretch.
The advancement in technology at the workplace eliminated every need to get up off your chair to get work done. This leads to sedentary people with body movements down to zero. Your hectic day probably requires you to gulp down lunch while sitting at your desk to save time. This, in turn, leads to bone and muscle problems and weight gain.
If you have no time to get a workout before or after work, why not get in a little workout at work itself? We don't mean setting up your yoga mat in the middle of your conference room, but these five quick and useful stretches and exercises are just what the doctor ordered!
Team meeting stretches:
You probably begin your work day with a meeting with the entire team to take stock of projects and assess the work that has to be done during the day. This is also the perfect time to get a little workout and get your muscles ready for the day!
- Stretch by tilting your head slowly toward your shoulder.
- Hold for ten seconds.
- Alternate sides.
- Loosen your shoulders by roll both forward and backward in a circular motion.
- Repeat each ten times.
- Stretch your wrists to get ready for a day at the computer.
- With your palm down, stretch arm out.
- With the other hand, pull fingers down.
- Hold for three seconds and then pull up on the fingers.
- Hold for three seconds.
- Repeat, alternating three times.
- To kick your legs into action, hold one foot off the floor with your leg straight.
- Flex your ankle with your toes pointing up.
- Extend your ankle with your toes pointing down.
- Do this ten times and repeat with the other leg.
- Draw a circle with your toes, moving one foot clockwise and then counter-clockwise.
- Repeat with the other foot.
Calisthenics at the copy machine:
If you make several trips to the copy machine and wait for your prints to emerge, why not spend a couple of minutes strengthening and toning your legs? You can even use the copy machine for balance.
- Lift one leg to the side or back while keeping it straight.
- Lower it slowly.
- Change sides.
- While in the same position, bend your right knee.
- Swing your leg backwards and forward for 30 seconds.
- Repeat with left leg.
- Stretch out your calves and hamstrings by stand with one leg straight.
- Kick your buttocks with the heel of your other leg.
- Repeat ten times with each leg.
- Raise your heels off the floor and slowly lower them.
- Repeat ten times.
Dynamics at your desk:
You can get fit even while sitting at your desk! You may look like you are going over that annual report, but what you are actually doing, is relieving your tired leg muscles and strengthening your abs.
- Start with your feet flat on the floor and sit up straight.
- Hold your abdominal muscles tight.
- Stretch one leg out until it is in level with your hip and hold it for ten seconds.
- Slowly lower it and repeat it 15 times.
- Change legs.
- Next, do some chair squats.
- Stand tall and keep your back straight.
- Lower to one inch of the chair, pretending you are sitting down and hold it for ten seconds.
- Lift back up to standing position.
- Tone your legs by keeping straight and crossing one on top of the other.
- Raise them off the floor and press the top leg down and resist with bottom leg.
- Do this until your muscles are tired.
- Repeat with the opposite legs top and bottom.
High profile aerobics:
While you can't possibly get into the Jane Fonda mode at the workplace, you can definitely make sure that you do these few things:
- Instead of emailing your colleagues, get up and take a trip down to their desk to have a chat.
- Drink plenty of water to boost your weight loss efforts. Also, the more water you drink, the more you will get off your chair to use the washroom. Try and visit the washroom that is furthest away from your desk.
- Whenever possible, take the stairs instead of the elevator. Get a better workout by taking two steps at a time.
- Walk fast, but don't run. This increases your heart rate and gets your blood pumping.
Lifters for success:
If you are dedicated to helping your company achieve success, it is only fair that you achieve it too with this amazing and quick lifting exercise.
- Lift one glute up until it is almost off the chair.
- Rock from side-to-side rocking for about 30 seconds.
- Squeeze your gluteus muscles, hold it for ten seconds and release it.
- Stand with your feet shoulder-width apart.
- Shift your weight to your left leg and lift your right leg behind you.
- If you need to, hold on to a chair or your desk for balance.
- Slowly circle your left leg clockwise 25 times and counter-clockwise 25 times.
- Switch legs.
Good one
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