In today’s world, where almost everything is available at the click of a mouse, inactivity is on the rise. We take a cab to office, sit in front of the computer all day long and again go back home in a cab. A major chunk of our time is spent sitting. While working late hours, even though our brain is taking a lot of stress, we don’t engage our body in physical work and as a result lethargy sets in.
Here are some simple exercises that you can do at your desk to help you stay active throughout the day:
1 . Working on computer for a long time takes a toll on your neck. Facing straight ahead tilt your head towards the shoulder such that your ear is close to it, hold for 15-20 seconds and relax. Do this 5 times for each side. This stretch increases strength & flexibility of the neck muscles.
2 . Stand in front of chair with hands at the back and shoulders width apart, hold the edge of the table with both hands and lower your body down to the point that elbows are at 90 degrees. This is a good exercise for triceps. Beginners can start with 10 repetitions and can increase once stamina builds up.
3 . Stand in front of your desk and raise your heels such that you are supported only on your toes. This is a good workout for strengthening the calf muscles. Calf muscles give stability to the body apart from giving aesthetics looks. You can also try holding your knee and pulling it towards your chest. Start initially with 15 reps and increase as per your ease.
4 . Simply raise your shoulders up to ear height and hold it for 10 seconds and relax. Repeat this for 15 times. This can be done even while listening to your boss. This will strengthen the shoulders and is helpful for those who carry heavy bags. One can also hold books or water bottles in both hands do this exercise.
5 . Strong core is the foundation of strength. You can alternatively twist towards the back of your chair keeping your legs crossed. Also, stick to proper posture while sitting. Sit on your chair with straight spine such that the feet, hips and arms are at 90 degrees. Over time you will develop a habit of sitting straight. Needless to say, these will keep you free from the back pain.
6 . Most of us are glued to the computer screen with full concentration without even blinking our eyes. Blinking is good exercise for keeping our eyes fresh and reduces strain. Close your eyes, pause for few seconds and then open. Your targets should be for doing this at least twice every hour.
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Keep in mind that while doing any of the above exercises, the heart is involved too. Try taking deep breaths, increasing the flow of oxygen in your body. Stay Active, Stay Fit!