Don't get time to exercise? You can work out while you are at work too

By Pankaj Arora

Everyone wants to stay fit, but we are unable to take out time from our busy schedules. Well, no worries! I am suggesting a few crash techniques for workouts, which you can follow during working hours.You will feel the zeal and enjoy your work and workout together. Here are some exercises you can do at your workstation to improve your body flexibility and strength.

GO FOR A BRISK WALK

Avoid escalators and lifts if your office is on the third or fourth floor. Always use the stairs, whether coming to office or going back home. Go for a brisk walk instead of slogging because it works as a warm-up.

MIND YOUR POSTURE WHILE SITTING

Mind your sitting position. Your body posture should be right. It should be in a 90-90-90 degree angle — keep your feet flat on the floor or on a foot rest and bend your knees and hips at 90-degree angles. Keep your lower spine flat against the back of the chair to maintain proper curvature. A wellness ball is a better option than a chair in the office — this will keep you in the right position.

It will also help keep your back and neck erect and decrease your chances of hunching forward, which can cause spasms in the back and neck, and lead to headache.


(Image: Thinkstock)

SHAKE YOUR LEG

Tap the Fred Astaire in you by speedily tapping those toes on the floor under your desk. Or, graduate to a harder (and less inconspicuous) move: Stand in front of a small trash can and lift up your legs to tap the toes on its edge; alternating feet, tap toes forward and backward. Put your legs on the wellness ball and move slowly in a circular way for 4-5 minutes.

TAKE A BREAK

Sitting continuously for 8-9 hours in one position is harmful. So, take breaks every hour for a few minutes. Stretch your body by touching your feet with your hand. Keep in mind that your legs should be straight while stretching your body in the sitting position.

DO THE CARPET RIDE

The 'Magic Carpet Ride' works your core and arms. Sit in your chair with your legs crossed and your feet on the seat. Then place your hands on the armrests, suck in your gut and raise yourself a few inches above the seat, using your belly, muscles and hands. Hold for 10-20 seconds. Rest for 30 seconds and repeat it five times.

WIND UP WITH STRENGTH

Just a few minutes before you log out, pull out the chair, straighten your hand and hold yourself for 15-20 seconds in the position of squats and then relax. Repeat this exercise three times until your PC shuts down. It helps you build strength in the legs and reduce belly fat too.

—The writer is MD, Technogym India.