There is very little secret that today’s high profile work environment has resulted in a decline in healthy individuals. The “get what you want at the click of a button” lifestyle hasn’t helped matters.
They say time waits for nobody and before you realize you could be on the wrong end of the health spectrum. The struggle for a complete overhaul in lifestyle may take some time. But, small steps (read office exercises) in the right direction could just prove to be the much needed catalyst. Here are 5 workouts that you should get started with.
The Chair Squat
Simple yet effective, is the way that I’d like to put it. It isn’t complex and can prove to be a fantastic body strengthening exercise. To carry out this exercise, you need to space your legs such that it aligns with the breadth of your shoulder. Once, this is done, keep your back straight and lower your butt within inches of the chair. Hold for 10 seconds and come back to the original position. Do at least 10 reps for best results.
There are two things that you must keep in mind while doing this exercise, they are:
- Always try to keep your knees behind your toes, to avoid unnecessary stress on the knee joint.
- Always inhale while going down and slowly exhale on your way up.
This exercise is my personal favorite. Not only does it provide a renewed sense of vigor, but it is also a great way to work out your core and upper body. The procedure to do this exercise is rather simple and can be done without anyone getting a whiff of it.
Keep your body slanting and hold a push up position. As you hold on to this position, slowly take your upper body down, while making a 90 degree angle with your hands and the body. Hold for a couple of seconds and come back to the original position. Repeat this step 10 times. The important thing to note while doing this workout is not to bend the knee while you are going down. Making sure your office desk is sturdy enough before you do this exercise, might not be a bad option.
The Business Flight
This workout is great for the butt region. Needless to say you ought to do it well, given that the butt takes a pounding all these hours. Not just that, it helps to strengthen the lower back and hamstring as well. To get going with this exercise, stand as straight as possible Ala military style. Now bend over, while simultaneously extending one leg and keeping the other grounded and acting as a hinge. Hold for 3-4 seconds and return to original position, working out the other leg next time around.
A couple of things should be kept in mind, while doing this exercise. Try to get your body parallel to the floor. It is essential that you do not take the support of the nearby desk to get the full blast of this exercise.
Almost everyone points out to the bad back as a by-product of desk culture. Few notice the strain on the neck that the act of sitting in front of the PC or a laptop produces. If not taken care of at the right time, it could seriously hamper neck movements.
This segment is not about a unique neck exercise, but a group of exercises that will help the neck stay in order. Start by sitting upright in your chair. Now, slowly move your neck in circular motion. Repeat this 5 times and switch to a different exercise.
In the next exercise, slowly move your neck to the left and then to the right. Like the previous exercise, stop after 5 reps and switch. For the third exercise, slowly bend your neck to the left side whilst trying to touch your left shoulder with your left ear, come back to the original position and repeat the procedure for the right side.
Seated Calf Raise
For a person who has been weighed down by his laptop, this exercise is a sort of blessing in disguise. The laptop acts as the weights as they rest on the person’s lap and he/she doesn’t need to worry about any sort of imbalance as the weight is uniformly distributed.
To begin with, sit in an upright position and place a laptop if possible or a stack of files upon your lap (decide for yourself the weight you are comfortable with). Slowly lift your heels off the ground and to the point where the weight rests on the fingers. Come back to the original position and repeat the procedure 15 times for best results.
While all this looks easy on the eye and you’ve probably made up your mind to carry it out, one must try to guard against excuses that will derail this fitness plan of yours. Also, while these workouts might not enable you to have a chiseled body, but it’ll make sure that you have enough fire in the tank to last the day.