Are you so busy meeting work deadlines that you’re ignoring subtle signs that you need a fitness boost? Technology may have sped things up at work but it’s made us more inactive than ever. We are spending more time staring at computer screens, glued to our desks.
A largely sedentary regimen like this can compromise your health. It can impair your posture, reduce blood circulation, trigger aches and pains, and affect your heart health. But a few fitness hacks can set things right.
Today is International Day of Yoga, and we, at AM International, believe it’s the perfect occasion to present you with a gift that celebrates your physical and mental well-being.
So here’s your desk workout unboxed: five quick and easy exercises that will help condition your mind and body, instantly relieve stress, and leave you feeling refreshed and energized. And guess what – you don’t have to leave your workstation to do them. Better still, each exercise takes less than a minute!
1. Head Rolls:
Strengthens the cervical spine muscles and eases back pain.
Steps:
- Sit on the edge of your seat, hands on your thighs. Plant both feet firmly on the ground. Sit up straight.
- Drop your chin. Nod your head up and down a couple of times to loosen your neck and shoulder muscles.
- Then turn your head from left to right, and right to left, a few times.
- Next, rotate your head from left to right and then right to left, a few times.
2. Torso Twists:
Strengthens the abdominal and back muscles, and improves your core strength.
Steps:
- Sit on the edge of your seat.
- Rest your right hand on the outer edge of your left thigh, and bring your left hand behind you for a gentle twist.
- Twist from the waist. Repeat on the other side.
- Repeat this cycle 3 times.
3. Wrist & Finger Stretches
Loosens tight muscles and tendons, which risk being injured in those who type all day.
Steps:
- Stand facing your desk and place both hands on it – palms facing down, fingertips facing your body.
- For a more intense stretch, lean forward. Hold until you feel the tension release.
- Repeat 3 times.
4. Arm Stretches:
Strengthens your arm and shoulder muscles, and improves your posture. They help sore arm muscles recover faster and enhance flexibility, mobility, and range of motion.
Steps:
- Sit back comfortably in your chair, and grasp the left edge of your chair with your left hand.
- Lift your right arm over your head and a little over.
- Then grasp the right edge of your chair with your left hand for a deeper stretch.
- Switch hands and arms, and repeat on the other side.
- Repeat this cycle 3 times.
- Blinking: If you work at a computer for long hours, you’ve probably stopped blinking normally. This dries out your eyes and makes them itch. Train yourself to blink once every 4 seconds to keep your eyes lubricated and healthy.
- Eye Rolling: Close your eyelids and roll your eyes in circular motions, first clockwise, then anti-clockwise. Repeat 3 times. This will ease the strain on your eye muscles.
- Visual Scanning: Fix your gaze on any object at the far end of the room and trace its outline with your eyes. Move from one object to the next, scanning objects at varying distances from you. This relaxes tense eye muscles. Work these incredibly simple exercises into your daily work routine. They are a powerful remedy for prolonged hours spent sitting, engrossed at your desk. But all of us have different physical thresholds, so it is important to work within your comfort level. Remember, this is not a competition; the only winners are those who prioritize fitness. Staying physically fit at work directly impacts your productivity, mental well-being, and overall job satisfaction. Make your desk workout a healthy habit you look forward to every day!
