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Today, the recurring theme among corporations is one of ecological costs. More and more businesses around the world are now working to minimize carbon costs, introducing green technologies to manufacture and produce. The most major environmental challenge is controlling carbon emissions, as greenhouse gas (GHG) is causing global warming and a climate imbalance.

Green-Tech Revolution

Carbon Capture:

Switching from fossil fuels to green fuels such as hydrogen and natural gas can significantly reduce one’s carbon footprint but it’s not enough. Companies are also using high-tech carbon-capture technology to extract carbon dioxide from the point of emission. The captured carbon is then compressed, transported and stored, and used in one of two ways – it is either injected into deep geological formations such as depleted oil and gas reservoirs, or used in the production of fertilisers, synthetic fuels and building materials, among other things.

AM International’s operating companies are relentlessly implementing an ESG (Environmental, Social, Governance) strategy, and leveraging technology to achieve carbon neutrality. For instance, Tuticorin Alkali Chemicals & Fertilizers Limited has established a global milestone in sustainable manufacturing with the production of green soda ash, an ingredient in products of everyday use. It arrived at this breakthrough when it starts producing the green chemical at its plant in Thoothukudi, Tamil Nadu.

Green-Tech Revolution

Another AMIH group company, Manali Petrochemicals Limited (MPL), has tied up with UK-based Econic Technologies to make eco-friendly polyols. Harnessing the power of science and innovation, MPL has retrofitted its production facility in Chennai to make CO2-containing polyols, thus reusing carbon and reducing GHGs.

Green-Tech Revolution

Zero Liquid Discharge (ZLD):

This widely used sustainable practice involves the treatment of waste water generated by industrial processes, whereby solid waste is extracted and disposed of responsibly, and the water that remains is reused, for instance, in irrigation. This process, of recycling waste water and reusing it, results in Zero Liquid Discharge or ZLD. Most of the factories across our operating companies are implementing ZLD as part of AMIH’s ESG strategy. For instance, Tamilnadu Petroproducts Ltd has commissioned a Reverse Osmosis plant, which treats the effluents generated by its Linear Alkyl Benzene plant, and reuses the water thus produced.

Green-Tech Revolution

3D Printing

This technology has captured the imagination of engineers and the general public, but does it promote environmental sustainability? Those who count 3D printing as green tech point out that it involves zero wastage of raw materials as the process builds products layer by layer, thus using the exact amount of material needed. Also, 3D printing consumes less power than traditional manufacturing processes, which often deploy wasteful techniques as part of the production process. Besides, printed objects can often be made in situ, eliminating the carbon footprint generated by transportation. The technology can also be used to make limited quantities of a product, further reducing wastage. From specialty chemicals to jet engine components, to hearing aids, to doorknobs, 3D printing is still showing us what it is capable of.

Green-Tech Revolution

The good news is that more and more businesses are adopting green technologies to repay their environmental debt. Let us pull together and vigorously pursue our ESG goals to address the concerns of a planet that needs our help.

Implementing an ESG strategy is no longer an option; it is an essential part of doing business as it reduces input and operational costs. It also forges a sustainable connection with customers, vendors and the public, which circles back to business gains.

Blood Donation At SPIC Nagar

AM Foundation in collaboration with the Rotary Club, Lions Club of Spic Nagar and Government Medical College Hospital, Thoothukudi, organised a Blood Donation drive at SPIC Nagar Medical Centre, on 6th August, 2023. Blood transfusions meet a key requirement in medical interventions and can be a life saver.

A Tasty Snack, Healthy Learning Spaces & Medical Checks

Donating blood at the camp were participants from Rotaract, Interact, Leo Club and employees of our group companies SPIC, Greenstar Fertilizers and Tuticorin Alkali Chemicals and Fertilizers. The camp was inaugurated by Ekanurthy Balu, Whole-Time Director, SPIC.

A Tasty Snack, Healthy Learning Spaces & Medical Checks

A total of 88 people donated blood while many expressed their gratitude for our services.

Medical Check-Ups

Health is often not a priority in marginalised communities and yet it is vital to living a normal and productive life and to our overall well-being. Aiming to mainstream health as an important goal, AM Foundation conducted two medical camps recently. On 5th August 2023, with the support of Tamilnadu Petroproducts (TPL), we organised a free General, Skin and Gynaecology camp at Tsunami Quarters Community Hall, Ennore, Chennai, for the benefit of the local community.

A Tasty Snack, Healthy Learning Spaces & Medical Checks

The camp was attended by more than 220 patients, while more than 25 patients availed the Foundation’s Laboratory facility.

As part of our commitment to deliver essential healthcare services, AM Foundation also organised a General Medical Camp at Anthoniyarpuram, in Thoothukudi, on 30th July 2023. The camp was organised with the support of Greenstar Fertilizers and SPIC, and benefitted around 120 patients while 30 patients used the Foundation’s Laboratory.

A Tasty Snack, Healthy Learning Spaces & Medical Checks

Nutritional Mix & Path Lab in Abirami Nagar

Am Foundation achieved another milestone in our CSR outreach work in July, when we delivered two health services in Abirami Nagar AMPHCC, Thoothukudi. To support the nutritional needs of children and women in this community, we distributed Nutritious Mix, a tasty and well-balanced, healthy snack, on 14th July 2023.

A Tasty Snack, Healthy Learning Spaces & Medical Checks

On the same occasion, the Foundation also inaugurated a Pathology Laboratory in Abirami Nagar AMPHCC, an important step in our journey towards delivering the highest standards of diagnostic testing and patient-centric care. The lab will provide testing services for blood sugar, blood-urea, complete blood count, serum bilirubin, dengue card method (IGG, IGM, NS1).

A Tasty Snack, Healthy Learning Spaces & Medical Checks

PHCC & Sanitation Blocks

We’ve been really busy taking our outreach work to the maximum number of vulnerable people who need them, and the month of September saw AM Foundation launch two more vital health facilities.We inaugurated the AM Primary Health Care Centre in Seemavaram, Chennai, under the CSR wing of Tamilnadu Petroproducts, on 25th September 2023. Seemavaram covers more than 4 villages, and around 5,000 individuals will benefit from our new initiative.

A Tasty Snack, Healthy Learning Spaces & Medical Checks

We are also excited to announce the inauguration of our Sanitation Blocks at Thoothukudi on behalf of our group company, Sicagen India Limited. As we support Swachh Bharat’s goal to end open defecation, the Foundation initiated the renovation of sanitary blocks in government schools in Thoothukudi, creating a healthy space for learning.

On behalf of Sicagen India Limited, the sanitation blocks for boys and girls at Seena Vana Government Higher Secondary School, Thoothukudi, were inaugurated.

A Tasty Snack, Healthy Learning Spaces & Medical Checks

AM International Holdings (AMIH) is proud to have accomplished a global milestone in sustainable manufacturing, with our group company, Tuticorin Alkali Chemicals & Fertilizers Limited (TFL), becoming the first company in the world to make carbon-neutral soda ash, or green soda ash.

TFL, a part of the green energy solutions business of the AMIH Group, will start production of green soda ash on November 4, 2023, at its plant in Thoothukudi, Tamil Nadu. We are especially pleased with this achievement as we push boundaries at every opportunity to prioritise our ESG agenda.

Soda ash is an ingredient used to make products of everyday use. Also called sodium carbonate, it is used in the manufacture of window panes, in laundry detergents and rechargeable batteries that power our appliances, among other things.

TFL Produces Green Soda Ash

We asked ourselves how we could take an ordinary chemical and do something extraordinary with it, in line with our ESG goals. Since soda ash is a widely used chemical ingredient, we realised that it could greatly help our EFG agenda due to its multiplier effect.

TFL achieved a breakthrough by using cutting-edge carbon-capture technology to establish carbon-neutrality in the manufacture of soda ash. The company set up a CO2 Recovery Plant to capture carbon from coal used as fuel in its boiler for steam production. The carbon is converted into biomass fuel to eliminate fossil-fuel usage, thus achieving carbon-neutrality in the manufacturing process. Further, TFL is also using green ammonium chloride, which it is importing, to produce its near-zero soda ash.

TFL Produces Green Soda Ash

Globally, around 74 million MT of soda ash is produced every year. TFL is the sole producer of this chemical compound in South India and has been at the forefront of innovation in its manufacturing practices. The company’s path-breaking project to make carbon-neutral soda ash is a turning point in our endeavor to eliminate the use of fossil fuels in our manufacturing operations and minimise its greenhouse gas (GHG) emissions.
The AMIH Group places a premium on ESG as we realise that adopting sustainable practices is the only way we can work towards a cleaner, greener and stable future. We also realise that to make a real difference, companies need to innovate with technology, to find solutions to the climate crisis and to reduce GHG and achieve carbon-neutrality.

Congratulations to our R&D team, which dug deep to come up with an innovative green solution. And we are already making a difference. TFL boasts a prestigious list of customers who support its sustainable manufacturing practices and has already tied up with one of the world’s largest MNCs for the supply of its green soda ash in the manufacture of detergents.

TFL Produces Green Soda Ash

‘Runner-up today, champion tomorrow’ – it’s the kind of thinking that breeds true greatness. It is also the motto that has catapulted the young prodigy from Chennai, R Praggnanandhaa, into the elite club of chess geniuses. After settling for silver at the FIDE World Cup in August 2023, the unstoppable 18-year-old refused to look back; instead, he said he was confident of becoming world champion one day.

A new sporting hero for India, Praggnanandhaa’s story has captured hearts across the globe. His humility is touching, not to mention the ease with which he carries the aspirations of the nation. Every time he slammed the button on the chess clock, every Indian skipped a heartbeat, hoping and praying he would inch closer to victory.

A Chess Genius Gives A Management Lesson, Or Two

The young chess champ is an inspiration in being #future-focused. He won the World Youth Championship Under-8 title, followed by the Under-10 title, he became an international master at age 10 and a grandmaster at age 12, before he went on to become runner-up at the World Cup. It’s almost as if he’s saying, “If you’re in it to win it, always look ahead. Never be distracted by missteps; they are just bumps along the way.”

From humble beginnings to #bigdreams, Praggnanandhaa is a shining example of what we can achieve even when we start small, really small. The chess prodigy’s father is a banker, his mother a homemaker, and his parents initially had to borrow money so that he could follow his dream. The youngster had no special resources and yet he is now literally at the top of his game, on top of the world.

A Chess Genius Gives A Management Lesson, Or Two

Just like Praggnanandhaa, some of the world’s biggest corporations too had terribly humble beginnings – some were born in a garage, others in college dorm rooms, and one of the world’s largest fast-food franchises started as a sandwich shop. A humble start is not new to the AMIH Group either. We trace our origin to the launch of India’s first motor scooter. Many years later, it took a brilliant lad with a big dream to turn the family legacy into a global corporation.

Praggnanandhaa may have done all the hard work but it was his mother, Nagalakshmi, who gave him strength during his nerve-wracking duel with Magnus Carlsen. Remember that picture which went viral, of a doting mother whose expression said it all as her son addressed the media? It appears she accompanies her son (and daughter, who too is a grandmaster) to all their tournaments and cheers silently from the sidelines as they battle it out in the spotlight.

A Chess Genius Gives A Management Lesson, Or Two

The corporate world can sometimes test our stamina and resilience, and we all need someone in our corner when we take tough calls. We need colleagues who can act as a sounding board when we’re having a bad day. We need team-mates to be our #cheerleaders in our moments of success.

After his epic battle, Praggnanandhaa said something few will forget, that his #fightingspirit is his main weapon for success. He said, “I am always good at finding resources in bad positions… and I feel this fighting quality is needed to be the best.” Those wise words have many takeaways for team leaders and CEOs: think laterally, dig deep, pivot when required, and, most importantly, never give up.

Organisations are increasingly asking themselves questions as work culture undergoes a radical transformation around the world. Success is no longer benchmarked against revenue, sales, bottomlines and profits alone; forward-looking corporates are making fundamental policy changes to make sure they meet DEI – Diversity, Equity and Inclusion – goals.

How DEI Drives Growth And Is A Win-Win

DEI is increasingly becoming a cornerstone of every forward-thinking business. It is an excellent way to turn a social responsibility into opportunities for both employees as well as organisations

At AM International Holdings (AMIH), we take DEI very seriously. Through our policies and practices, we have built a meritocracy at all our group companies, where our employees are celebrated for their diversity, where they are given equal access to advancement and rewards, and where they are valued for who they are and what they
bring to the table.

How DEI Drives Growth And Is A Win-Win

AMIH has embedded DEI in our policies as well as our day-to-day operations, and we implement the DEI philosophy at every stage – from recruitment, to promoting dignity at the workplace, and by regularly hosting DEI awareness and training programmes.

We take pride in being an equal-opportunity employer who goes the extra mile to create an environment where everyone brings their best selves to work every single day.

Creating a safe and healthy environment for all our employees is a top priority for us. As part of this on-going endeavour, we regularly conduct workshops and training sessions to spread awareness on the Prevention of Sexual Harassment (PoSH) Act, 2013.

How DEI Drives Growth And Is A Win-Win

Our group company, Southern Petrochemical Industries Corporation Limited (SPIC) recently organised two POSH workshops. Participants were acquainted with the nuances of the law and how to seek redressal; and what goes into the decision-making process within the legal framework.

How DEI Drives Growth And Is A Win-Win

AMIH has a zero-tolerance policy towards any form of harassment and we also conduct regular training sessions for Internal Committee Members, who handle these complaints. The idea is to process them with the sensitivity and confidentiality they need, and ensure a neutral and unbiased process.

How DEI Drives Growth And Is A Win-Win

At a recent workshop titled ‘Gender Sensitization & Awareness’ organised by AM Foundation on behalf of Tamilnadu Petroproducts Limited (TPL), our employees learnt that there are various factors including gender that impact a community member’s access to healthcare. The workshop was organised for the Primary Healthcare Centres run by AM Foundation.

TPL recently welcomed its first batch of women colleagues who operate the Distributed Control System – DCS. These women panel operators underwent a five-month training programme and are delivering high-quality work, while achieving their professional goals and contributing to the success of the organisation.

The hallmark of equity is ensuring that equal access and opportunities are provided to all, in order to succeed, grow and thrive. In line with this pillar of DEI,

How DEI Drives Growth And Is A Win-Win

AMIH also fosters a culture of total inclusion, one that is welcoming to all, regardless of gender, ethnicity, caste, age, social status, religion, sexual orientation etc. We make sure our employees feel a part of the AMIH family, and are supported and valued, precisely for who they are and where they come from. It was in this spirit that SPIC, in collaboration with the Born2Win Social Welfare Trust, hosted the tenth edition of the Trans Achiever Awards 2023 during Pride Month in June, to recognise the accomplishments of transgender individuals.

How DEI Drives Growth And Is A Win-Win

Recently, Manali Petrochemicals Limited, held a training session for all Heads of Department (HODs), where participants discussed our DEI policy’s key points and the subconscious biases that are barriers to inclusion. The discussion was followed by psychological exercises to identify biases, demonstrate ways to overcome them, and reinforce the importance of creating a culture of belonging.

How DEI Drives Growth And Is A Win-Win

By empowering each employee with opportunities to reach their full potential, businesses can achieve effective and efficient progress. It’s a win-win.

Research has consistently shown that companies that prioritise DEI perform better than those that don’t. And it’s easy to see why.

A diverse workforce makes for a larger talent pool and teams enriched with multiple perspectives and experiences. This translates into better problem-solving, smarter decision-making, and more innovation.

Sound business practices, a clear vision and a passion for excellence are only three of the pillars on which Singapore-headquartered AM International Holdings (AMIH) has built its corporate philosophy. But the steady growth we have achieved is supported by a fourth truth – a firm commitment to implementing sustainable business practices as part of the global race to meet climate goals. And we take it very seriously.

As we put our best foot forward to align our business practices with the United Nations Sustainable Development Goals, AMIH is proud to present some of our ESG-focused initiatives across our group companies.

SPICManaliTPL

Environment-focused Initiatives

Carbon Reuse

AMIH’s ESG Initiatives

On the cutting edge of using carbon-capture technology is Manali Petrochemicals Ltd (MPL). In a first-of-its-kind project, the company has partnered with UK-based Econic Technologies to replace fossil-based raw materials with captured CO2 waste in the production of polyols. While shrinking its carbon footprint, MPL is also using sustainable and cost-effect raw materials.

Water Management

Ground-breaking ceremony of the desalination plant at SPIC
Ground-breaking ceremony of the desalination plant at SPIC
  • Southern Petrochemical Industries Corporation (SPIC) has built a desalination plant on its premises in Thoothukudi, Tamil Nadu, in an effort to conserve water. The plant supplies 10 million litres per day (MLD) of treated water, which is used in the manufacture of fertilizers. It also helps fulfil the drinking water needs of the communities around the SPIC plant.
  • Tamilnadu Petroproducts Ltd (TPL) is working towards achieving Zero Liquid Discharge (ZLD) at its plants. The company has commissioned a Reverse Osmosis plant, which treats the effluents generated by its Linear Alkyl Benzene plant, and reuses the water thus produced.
  • Setting a benchmark in water management is MPL, which uses water extracted from treated sewage to meet all its water requirements in its manufacturing processes. The company is collaborating with the Sewage Board to source this water through their treatment plants at Kodungaiyur in Chennai.

Energy Efficiency

The Floating Solar Power plant at SPIC
The Floating Solar Power plant at SPIC
  • The race to find cleaner and greener energy sources has resulted in SPIC creating a new-age, state-of-the-art floating solar power plant at its Thoothukudi facility. This 22-MW plant is among India’s first and largest floating renewable energy initiatives to optimise energy production in industrial plants. It can generate 42.0 million units of electricity per annum. The power it produces is used in the manufacturing activities of SPIC and Greenstar Fertilizers, resulting in considerable energy savings. The project is also environment-friendly as it curbs water evaporation by 60%.
The Vapor Absorption Machine at Manali Petrochemicals
The Vapor Absorption Machine at Manali Petrochemicals
  • Manali Petrochemicals is using a unique refrigeration system called a Vapor Absorption Machine (VAM), which produces chilled water by utilizing the heat energy from wastewater and other heat sources generated in its Propylene Oxide unit. MPL has thus slashed its energy consumption, lowered its operating costs, and improved its performance. That’s not all. MPL is also using 100% recycled water in all its manufacturing processes.

Clean Energy

The Vapor Absorption Machine at Manali Petrochemicals
The Vapor Absorption Machine at Manali Petrochemicals
  • TPL has signed a deal with technology group Wärtsilä, to commission two 34SG gas engines. By adopting this technology, the company is preparing for a future when green hydrogen will be available.
  • SPIC has also switched from high-cost naphtha-based production to natural gas-based operations. The company receives natural gas, a green fuel, directly from ONGC’s facility at its Thoothukudi factory in Tamil Nadu, allowing it to manufacture fertilizers at a cheaper cost.

Green Products

Tamilnadu Petroproducts is India’s First BIS Certification under IS 12795: 2020 for high-quality LAB
Tamilnadu Petroproducts is India’s First BIS Certification under IS 12795: 2020 for high-quality LAB
  • TPL is India’s first manufacturer of Linear Alkyl Benzene (LAB) to be accredited with BIS 12795:2020 certification. LAB is a cost-effective and biodegradable intermediate used in the production of detergents and surfactants. This is significant as the demand for cleaning and personal care products is on the upswing, leading to a rise in demand for LAB.

Governance-related Initiatives

AMIH is proud to state that all three group companies – MPL, TPL and SPIC – are accredited with various certifications that decisively demonstrate their commitment to ESG goals.

  • SPIC has adopted an Integrated Management System approach, which has earned it ISO certification for quality management, environmental management, and occupational health safety.
  • MPL is an ISO 14001-certified firm for its Environment Management System (EMS) and an ISO 9001-certified enterprise for its Quality Management System (QMS).
  • TPL has implemented an ISO-certified EMS to reduce its environmental footprint and improve the ecological balance.

Social Initiatives

AM Foundation

AMIH recognizes that in order to thrive as a business enterprise, we must embrace our social responsibility and uplift the communities around our plant sites through our CSR arm, AM Foundation.

AM Foundation team with the Dr Mobile van
AM Foundation team with the Dr Mobile van
  • We have established a wide network of Primary Health Care Centres (PHCCs) in and around the plant sites of our corporate members across Tamil Nadu, with the assistance and guidance of local community health workers.
  • ‘Dr Mobile’ is another health-related initiative, in which a medical van which takes health care services to the doorsteps of citizens, particularly in rural, vulnerable and under-served areas.
Glimpses of a session from the Happy Periods Programme
Glimpses of a session from the Happy Periods Programme
  • The ‘Happy Periods Programme’ aims to dispel taboos and myths around menstruation among school-going students. At a broader level, the project is a means for health workers to reach the other members of society, with school students taking the project content to their homes and, thereby, to the community.
  • We have constructed sanitation blocks in government schools across Tamil Nadu. Additionally, we have enabled access to clean drinking water for schools and communities in and around our corporate member plant sites.

As the corporate landscape continues to evolve worldwide, ESG goals are becoming an integral part of a business’s ethos as well as its operational strategy. We, at AMIH, embrace them, not only for the tangible benefits they bring but for the greater good. As we move forward, it’s our way of giving back.

When we celebrated the foundation day of two of our flagship companies in June, it was a testament to our ability to endure and succeed despite the challenges that a business must encounter when it has been around for more than three decades. So it was with immense pride that AM International Holdings (AMIH) marked the anniversaries of Chennai-based Manali Petrochemicals Ltd (MPL) and Tamilnadu Petroproducts Ltd (TPL), which turned 37 and 39, respectively.

Birthdays, A Time To Renew Our Commitment To A Sustainable Future
Birthdays, A Time To Renew Our Commitment To A Sustainable Future

MPL’s impressive arc over the last 37 years has seen it become a market leader in all the sectors in which it operates. A manufacturer of specialty chemicals used to make products of daily use, MPL is also the only integrated polyol manufacturer in India. Over the years, it has developed a global customer network, using innovation as a key driver of growth. It has also always maintained an unwavering focus on customer satisfaction and a commitment to adding value to its offerings, all of which have set it apart.

A View of MPL plant at Chennai, Tamil Nadu
A View of MPL plant at Chennai, Tamil Nadu
MPL Employees at the company’s R&D lab
MPL Employees at the company’s R&D lab

TPL was launched to establish a world-class Linear Alkyl Benzene (LAB) manufacturing facility. LAB is extensively used in the manufacture of domestic detergents, as well as institutional and industrial cleaners. With a strong emphasis on continuous upgradation of technology, and the ability to meet the evolving needs of customers and deliver quality solutions in a growing market, TPL has been able to realize its full potential. Today, the company’s portfolio of products includes a range of industrial intermediate chemicals, such as caustic soda, propylene oxide and chlorine.

TPL employees at work
TPL employees at work
An overview of the TPL plant in Manali, Tamil Nadu
An overview of the TPL plant in Manali, Tamil Nadu

Both MPL and TPL have contributed significantly to AMIH’s five-decade-long journey, and the key to their stability is their ability to drive long-term growth by rigorously pursuing sustainable business practices. Moreover, for manufacturing industries like ours, sustainability is even more important as we rely on raw materials. That is why we are firmly focused on practices that meet global ESG goals, such as the efficient use of resources, the use of clean energy, deploying carbon capture technology, and the conservation of water.

TPL employees at the Company's control room
TPL employees at the Company’s control room
MPL employees managing the plant from the Company's control room
MPL employees managing the plant from the Company’s control room

TPL, meanwhile, is working towards achieving Zero Liquid Discharge (ZLD) at its plants by treating the effluents generated by its Linear Alkyl Benzene plant and reusing the water thus produced. It has also signed a deal with Wärtsilä to commission two 34SG gas engines, to prepare for a future when green hydrogen will be available.

Rountine safety checks at the MPL plant
Rountine safety checks at the MPL plant
The Reverse Osmosis plant aims to achieve (ZLD) at TPL
The Reverse Osmosis plant aims to achieve (ZLD) at TPL

Additionally, both MPL and TPL have switched to the use of Liquefied Natural Gas (LNG), a green fuel, greatly shrinking their carbon footprint and stepping up their green quotient. TPL is also India’s first manufacturer of LAB to be accredited with BIS 12795:2020 certification.

LNG Boiler at MPL
LNG Boiler at MPL
A glimpse of the TPL plant
A glimpse of the TPL plant

As we navigate an increasingly complex world, AMIH will continue to rely on the four pillars that support our robust foundation – a focus on R&D and innovation, the use of technology to drive our processes and operations, a customer-centric approach, and sustainable practices. The global business landscape is also defined by uncertainty more than ever before, and we are proud of our able and agile leadership teams and employees, who have time and again demonstrated their ability to pivot to in order to meet challenges in the path to progress. And, at AMIH, we define progress not by profits alone but by our ability to contribute to a cleaner, greener and more sustainable tomorrow.

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.
Head Rolls
Torso Twists

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.
Torso Twists

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.
Wrist & Finger Stretches

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.
Arm Stretches
  • 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!
Yog