today's lifestyle most of us have desk jobs
where you are required to sit more than 8
hours at the desk. Our bodies are however
not designed this way and due to this it
take a toll on our bodies. Not only do we
tend to put on weight on all the wrong
places (and especially if our diet includes
lots of calories) but this also causes
common work-related pains, such as back
aches, neck aches etc. But just because you
spend a good deal of your time at a desk
doesn't mean you're destined to become fat
and have these problems. You can get a hold
of the situation and with a few tips as
under you can have a great healthy and fit
- Aim to sit no
longer than 50 minutes at a time and try
to keep moving around.
- Take little
exercise breaks during the day.
- If you have an
extra 10 to 20 minutes at lunch, take a
brisk walk outside.
- Always take the
steps instead of the elevator.
- Stretch whenever
possible since it relaxes the muscles.
exercises are recommended to ease muscle
tension and relieve workplace fatigue.
Stand sideways at your desk with one hand
flat on top of it for balance. Sit back into
a squat making sure that your weight is on
your heels and that your knees do not move
past your toes. Hold in the squat position
for 5 seconds. Press off your heels as you
lift back up into standing position.
Stand/sit with the neck relaxed and back
straight. Gently tilt the head to each side,
then front and back, holding each position
for a count of 10.
Gently apply pressure to the back of the
right hand, enabling the fingers to point
down towards the floor, stretching the top
of the wrist. To stretch the muscles on the
underside of the arm, just reverse the above
process: Use the opposite hand to press
against the finger tips as they point to the
Find an uncluttered corner in your office or
cubicle. Stand about a foot away from the
walls, facing the corner. Raise your elbows
until they level with your shoulders and
then place both forearms directly on the
walls. Next, keeping the body in alignment,
lean into the corner and hold for 10
seconds. You should feel a good stretch
across the pectoral muscles in your chest.
While sitting at your desk, extend one leg,
and squeeze the muscle on top of your leg at
the fullest extension. Hold this for 5
seconds then release back to start.
Easy, yet effective exercises for the lower
leg are calf raises. While holding onto the
back of a chair or desk, balance on one leg
and raise up on the toes so you feel a
contraction in the calf. Hold and squeeze
for 3 counts, then lower until your heel
almost touches the floor. Repeat 15-20 times
on the same leg then switch.
Lower Back Stretch:
Finally, to stretch the lower back region,
sit up tall in your chair with the right leg
crosses over the left. Gently look over your
left shoulder and rotate the body far enough
so you feel a stretch along the lower back
muscles. Make sure to keep the hips facing
forward while you hold the stretch for 15-30
seconds. Repeat on the opposite side.
By combining these exercises with 20-30
minutes of cardiovascular activity 3-5 times
a week, you'll be on your way to a stronger
and healthier you.
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