March 11, 2021

You don’t have to go too far from your desk for this workout routine

Most of us spend the majority of our day at our desks, hunched over the laptop. Working from home has further reduced our movement. Sitting at a desk certainly makes one focus better and be more productive at work, but it may lead to several health concerns in the long run.

Sure, we may begin the day with the correct posture but one stressful email and we’ve forgotten all about sitting right. Besides, sitting continuously for long hours can reduce blood flow to the legs, lead to chronic back issues, neck pain and even obesity. Now more than ever, it’s become important to incorporate some fitness hacks into our daily schedule.

All you have to do is rethink how you can optimise your workspace for a quick workout. Here are some quick and easy exercises to get you started. You can easily do them at your desk or around it. Don’t worry about making extra time. You can easily do them while waiting for a large file to download or when you’re waiting for your colleagues to join you for a meeting.

The exercises give you an excuse to take a break from work and move around a little without taking you away from your to-do list for too long. It’s a good way to prevent mental fatigue and reduce the chances of aches and pains.

From the comfort of your chair

NECK STRETCHES

  • Sit comfortably in your chair.
  • Look up towards the ceiling.
  • Hold the position for 10-15 seconds or till you feel a stretch.
  • Lower your chin to your chest. Make sure to keep your shoulders nice and straight.
  • Hold the position for 10-15 seconds.
  • Repeat five times.

NECK STRETCHES

 

HANDS STRETCHES

  • Clasp your hands together and hold your arms out straight in front of you with your palms facing forward.
  • Keep your back straight and stretch out your hands.
  • Hold the position for 10-15 seconds.
  • Repeat, but this time with your arms behind you and parallel to the floor.
  • Repeat five times.

HANDS STRETCHES

 

LEGS STRETCHES

  • Keep your arms by your sides.
  • Extend your legs out straight, parallel to the floor and with your toes pointing to the ceiling.
  • Flex your feet towards your body.
  • Hold the position for about 10 seconds.
  • Put your legs down slowly.
  • Repeat five times.

LEGS STRETCHES

 

Get on your feet!

CALF RAISES

  • Stand behind your chair and hold it for support.
  • Raise your heels off the floor until you are standing on your toes.
  • Keep the position till you feel a stretch on your feet and calves.
  • Slowly lower yourself back to the floor.
  • Do this about 8-10 times.

CALF RAISES

 

SQUATS

  • Stand up and stretch out your hands in front of you, parallel to the floor.
  • Lower yourself by bending your knees until your thighs brush the seat.
  • Remember to keep your back straight.
  • Hold for a few seconds.
  • Go back to the standing position.
  • Repeat 8-10 times.

SQUATS

 

WALL SITS

  • Stand against a wall so that your back is flat against it and your heels are on the ground.
  • Lower your body till your knees are bent at 90 degrees to be in a sitting position.
  • Hold the pose for 10-30 seconds. Stand up slowly.
  • Repeat 5-10 times.

WALL SITS

 

Make sure you remember to do these quick exercises during your workday. If you’re prone to forget, set a daily reminder. While nothing can replace a regular exercise routine for a healthy body and mind, these fitness hacks keep you moving and your blood pumping. Keep them handy for the weeks when you can’t find the time for a full-fledged workout.