Daily sitting 7 to 8 hours or maybe more is seriously not good for you. Sedentary behaviour is correlated to poor health and can increase your risk of developing everything from heart disease to diabetes and even cancer. Obviously, we all want to avoid suffering from such diseases, but most people do not get enough time to dedicate to the gym. But the good news is it's possible to break up all that sitting with small bouts of exercise -- even if you don't have access to an office gym or the only option for exercise is at your desk. One can approach these exercises in one of two ways: Combine them all into a circuit that you perform all at once, or incorporate them into your workday in small spurts, as time allows. If you're opting for the former option, aim to warm up with two minutes of walking in place, shadowboxing, jumping rope (with or without an actual rope), or take a walk around your office building before tackling the rest of the moves.
- 1. Stair climbing
Though you have access to lift in your office avoid using it ,instead try to use staircase here's a simple way to squeeze some cardio into your workday.If you're willing to get sweaty, run up and down as fast as you're able. If you're trying to avoid creasing your work outfit, you can still get your heart rate up by walking briskly up and down the stairs. It would be better if you take them two at a time.
Here's another move that can be done undercover.On Extending one leg in front , hold it for 20 seconds, then repeat with the other leg,while sitting at your desk. Then make small circles with the foot of the extended leg. Try to cover 5 to 10 circles in both directions. You can distribute these moves throughout your day, they'll help you stay healthier and combat the dreaded effects of sitting.
- 3. Calf raises
This is a simple but effective calf toner. Place your hand on your desk which can be a surface for balance if necessary. By keeping both hands on desk raise your heels off the floor as high as possible, and then slowly lower them back down to the floor. Repeat this 15 times.
These are a great way to relieve tension in your neck. By Raising your shoulders up toward your ear, hold for 10 seconds, and relax. If you want to go for an even bigger stretch, do just one shoulder at a time, then alternate five times each.
Try out these exercises you'll be able to invest a bit in making yourself healthy...