Must-follow Exercises for People with Sedentary Jobs read
Feb 01 20215599 Views
Desk jobs today extend beyond the stipulated nine to five and into the early hours of the morning. While you are sitting at your desk doing the morning reports, you are synchronously doubling the risk of diabetes and cardiovascular problems. But don’t let this grim conclusion worry you. Making small changes to increase activity at work can go a long way for your overall well-being. If you have a sedentary job, you might need to work a little harder than those with active jobs to stay trim, and away from diseases.
Not only is your slouch making you grouch, but it is putting you at high risk for stress, low blood circulation, depression and diseases. Don’t fret; we have you covered! A list of simple ‘must-follow exercises’ will enhance not only your physical but also your social and occupational health:
FIGHT AND FLIGHT
Fight the urge to take the elevator at work and choose to walk up the flight of stairs. As opposed to standing passively in an elevator, taking the stairs engages your thighs and calves in much-needed exercise. Research shows that this is a health-enhancing activity keeps your occupational health in check.
EXERCISE YOUR CORE
It is as simple as sitting at your desk and extending your legs out in front while keeping your abs tight. It is a great conventional ‘abs and leg workout’.
DROP IT LIKE A SQUAT
We’ve all done sit-ups as children. Squats are something similar and don’t take much time either. There is no need for any equipment and can be done discreetly in a lonely corner. All you have to do is stand straight with shoulder-length distance between your feet and your back upright. Have your arms stretched out and in line with your shoulders. Tighten your stomach muscles as you bend your knees to squat as if you are sitting down on an invisible chair. Hold the position for 5 seconds and then come back up,
PERKS OF A PRIVATE OFFICE
If you have one, make sure you keep a set of weights at your desk. 20 bicep curls on each arm goes a long way in shaping them. Even if your desk isn’t private, lifting things throughout the day will work your muscles and keep your arms in shape.
STRETCH AND STRAIGHTEN
Stretch, stretch and stretch some more to keep your body flexible. Neck and shoulder rolls, air circles and torso twists will help you ease your muscles and relax. Severe back problems are one of the perils of poor posture. Ensure that you are not stooping over your shoulders.
Healthy and active employees take fewer sick days and bring vitality to the workplace. It is a clear win-win situation boosting your occupational health, esprit and efficiency. Even the BEST HEALTH INSURANCE POLICIES IN INDIA do not cover negligence. Wake up and work out!
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