Easy Exercises at Work
Article by Tina Khanna – DesiDieter
Life has become extremely busy today because of high-demand jobs. That′s why it has become extremely necessary to maintain a proper balance between career and fitness.
Most of us spend a majority of our time in office, so workout at work is one of the best ways to take care of our fitness regime. Exercising at work may seem difficult, but it′s one of the best options for staying fit and being in the best of health.
All it takes is a little planning and self motivation to keep you going.
For starters you can do a few simple things: Take the stairs instead of elevator.Park your car to the extreme end and walk to the office.Do a few exercises during the tea and coffee breaks. This is a great stress buster. During Breaks, you can do stretching exercises for the entire body; this will help to improve your blood circulation and increase oxygen supply to your body and keep you active through out the day.
If you have some space, you may also keep few exercise equipments handy in your office so that you add variation in your workout regime and make it more interesting. This may include a resistance tube, adjustable dumbbells, swiss/exercise ball, matt etc.
The five most important body parts that you must exercise while in office are:
Sit upright and tilt your head to your right side touching your right shoulder and then towards left touching your left shoulder. Do this five times. Hold for 5 seconds on each side. Do it slowly.Sit up straight and drop your head towards your chest. Let your chin touch your chest and let the weight of your head fall forward to provide the stretch. Hold for 5 seconds then return to a neutral position. Do two or three reps.Let your head fall back without forcing it. Lift your chin upwards while keeping your neck and shoulders relaxed for four or five seconds. Do two or three reps.
Interlace you fingers behind you head and try to bring the insides of your shoulder blade together. Hold this for 5 seconds and then relax. Do two or three reps. <li >Roll your shoulders in circles both forwards and backwards. Do ten circles forward then ten backward. Do two or three repetitions.Pull your shoulders up toward your earlobes and hold them there for four or five seconds and then relax. As you relax drop them low. Do two or three reps.
Back and Buttocks Exercise
Stand up and place your hands on your lower back (fingers pointing down, thumbs on your hips). Gently push your hands forward as you slightly lift your chest out. Hold for 5 seconds. Do two or three reps.With your feet shoulder-width apart, place your left hand on your left hip. Raise your right arm over you head and bend to the left without moving your hips. Reach to the side with your right hand giving an easy stretch. Hold for 5 seconds then relax. Do the same for right side and do two or three reps.Cross your left leg over your right. Place your right hand on your right hip, raise your left arm over your head and stretch to the right. Hold for 5 seconds and then relax. Do the same for your left side crossing your right leg over your left. Do two or three reps.To exercise your buttocks, squeeze your bums together. Hold for 5 seconds then relax. Do two or three reps. You can do this even while you are working.Place your hands on the inside of your knees. Squeeze your knees together while your hands push them apart. Hold for 5 seconds and then relax. Now place your hands on the outside of your knees. Push your knees out while your hands try to squeeze them together. Hold for 5 seconds and relax. Do two or three reps in each direction.Take of your shoes and socks and with your feet shoulder-width rise up on your tiptoes. Imagine your knees reaching for the ceiling while keeping your big toes in contact with the floor at all times. Hold on for 5 seconds. Do two or three reps.
Blink often. Use the 20:20:20 formula to keep your eyes hydrated. Make sure you blink 20 times for 20 seconds every 20 minutes.Every half an hour, look away from you screen and focus at an object almost 20 feet away.
Make sure you follow these simple steps to ensure good health and better productivity at office.
Tina is working as nutrionist and dietitian expert with DesiDieter. DesiDieter offers online diet plans to lose weight, diabetes diet plan, diet plan for nursing mothers, dietitians advice, fitness programs, yoga and exercises, healthy recipes and much more! Read article at http://www.desidieter.com/article/nutritional-needs-for-lactating-mother.html