Most office workers these days have long hours and extremely sedentary lifestyles that spell doom and disaster for health. There are a few simple tricks that we should all, ideally, follow. For example, taking the stairs, standing up and walking about as much as we can, walking over to a colleague instead of shooting an email and other such things that incorporate a little bit of movement in our daily routines should be done. But there are some simple exercises that we can do too, to control the flab from building up. Take a look at some of the more effective ones that can be done discreetly at your desk:
Stretch it out
Mini stretches for 15 to 30 seconds add a lot if done daily. For your aching neck, tilt your head towards the shoulders and hold for ten seconds each side. Do this slowly so that you don’t injure your neck.
You could also take the tension out of your upper back by pulling your arm with your other arm across the chest. If you’re sitting at your desk, push your chair back and lean forward at waist, bringing your chest closer to your thighs. Try to straighten your legs for stretching your tightened hamstrings.
Stand up, lean against your desk with your heels flat on the ground. Bend your knees slightly to stretch the Achilles tendon. Lean against the desk and push yourself away from it, holding the position, do this thrice a day, about ten times at each go.
Go low
For your hips, sit tall, holding your stomach in and lift a foot off the floor, bent at the knee. Hold for twenty seconds, lower and repeat six times. Then switch to other foot.You can also do leg raises, sitting at the chair straight, with your stomach in and the leg extended till it’s parallel to the floor. Hold for two seconds and repeat sixteen times. Then switch sides.
For toned inner thighs, just hold a full water bottle between your knees as you sit on your chair with your stomach in. Squeeze the bottle, let go halfway and squeeze again. Repeat sixteen times. And ladies, don’t forget to do your Kegel’s either.
The middle ground
Ab exercises need just a humble water bottle as an accessory. Hold a water bottle with both hands and raise straight above your head. Bend towards the left, holding your stomach in, as far as you can. Come back to centre and bend right. Repeat ten times. Hold it to chest level and gently twist left, as far as you can. Twist back to centre and then, twist right. Repeat ten times, but see that you don’t strain your muscles.
A chair squat is effective too, and it also tones your lower body in the process. Hover over your chair, in a sitting position, with arms stretched out in front. Hold for three seconds and repeat sixteen times.
Arm it right
A water bottle again, is your best friend for bicep and tricep exercises.
For a quickie bicep curl, hold water bottle in right hand, with tummy tucked in and sit straight. Bring bottle towards your shoulder hold for two seconds and let go.
Repeat sixteen times and switch sides. Sit straight, with stomach in, holding a full bottle of water in one hand. Raise to shoulder level and pause. Raise further and arm is parallel to ear, bend elbow, taking the bottle behind you.
This contracts the triceps. Hold for two seconds, straighten arm and lower the bottle. Repeat twelve times for each hand and you have a workout.
Quick tips
Take ten minutes from your commute time. Get down a block away from office and walk briskly to work.
Walk during your lunch break. Take ten or twenty minutes to walk around the block.
Practice deep breathing when you are at your desk.
Climb the stairs and make sure you take them two at a time.
Take a five-minute break every hour to leave your desk and move around.
Take your phone calls as an opportunity to walk about. Talk while you walk.
Ten fitness apps for your iPad
* iPump and Fitness builder
* Lose the belly
* Daily arm workout
* Yoga at home
* Authentic yoga with Deepak Chopra
* iMapMyFitness
* MyNetDiary
* WhiteNoisePro
* FoodtrackerPro
* Wellness calculator suite
source: dna
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