Keep your body charged

by Y. Ramakrishna


Sitting before a computer for a long time leads to health problems.

“A healthy mind in a healthy body” — this saying is true for all including computer users. While working on the computer, your body is at rest and gets typically no exercise. Computer users tend to go out of shape and gain weight apart from the other health problems. In the long run, these lead to all kinds of ailment.

Manage job stress

In this difficult period, you may find it harder than ever to cope with challenges on the job. workplace stress is on the rise – employers, managers, and workers feel the extra pressure. While some stress is normal, excessive stress interferes with your productivity and reduces your physical and emotional health. So it's important to find ways to keep it under control. Fortunately, there is a lot that you can do to manage and reduce stress at work. Taking responsibility for improving your physical and emotional well-being is the best method to alleviate job stress. The work place exercises are a great way to keep your body moving right at your desk. The moves here involving stretching and strengthening your body are all within the comfort of your office chair. This workout doesn't take the place of traditional strength training, but offers you a way to keep your blood moving if you can't get away from your desk.

Wrist and Forearm Press hands together in front of chest, elbows bent and parallel to the floor. Gently bend wrists to the right and left for 10 repeats.

Lower Back Stretch: Sit tall and place the left arm behind left hip. Gently twist to the left, using the right hand to deepen the stretch, holding for 20-30 seconds. Repeat on the other side.

Leg extension Sit tall with the abs in and extend the left leg until it's level with hip, squeezing the quadriceps. Hold for 2 seconds, lower and repeat for 16 reps. Repeat on the other side.

Chair Squat: While sitting, lift up until your hips are just hovering over the chair, arms out for balance. Hold for 2-3 seconds, stand all the way up and do 16 repeats.

Bicep Curl: Hold water bottle in right hand and, with abs in and spine straight, curl bottle towards shoulder for 16 repeats. Repeat other side.

Ab Twists: Hold the water bottle at chest level and, keeping the knees and hips forward, gently twist to the left as far as you comfortably can, feeling the abs contract. Twist back to centre and move to the left for a total of 10 repeats. don't force it or you may end up with a back injury.

There is nothing like sitting at a desk and coming home with aches and pains. You do not have to suffer anymore. There is a cure.

Precautions

See your doctor or physiotherapist before trying this workout if you have any injuries, illnesses or other conditions. If your chair hase wheels, push it against a wall to make sure it won't roll away.

Equipment Needed: A chair and a water bottle or light-medium dumbbell.

Start Slow and Don't Look Back.

There are 1440 minutes in a day. Put aside at least 30 minutes for exercising.

(Y. Ramakrishna is a Sports Performance Enhancement Specialist at FitnessOne India Ltd.)