In today’s lifestyle most of us have desk jobs where you are required to sit more than 8 hours at the desk. Our bodies are however not designed this way and due to this it take a toll on our bodies. Not only do we tend to put on weight on all the wrong places (and especially if our diet includes lots of calories) but this also causes common work-related pains, such as back aches, neck aches etc. But just because you spend a good deal of your time at a desk doesn't mean you're destined to become fat and have these problems. You can get a hold of the situation and with a few tips as under you can have a great healthy and fit life.
  • Aim to sit no longer than 50 minutes at a time and try to keep moving around.
  • Take little exercise breaks during the day.
  • If you have an extra 10 to 20 minutes at lunch, take a brisk walk outside.
  • Always take the steps instead of the elevator.
  • Stretch whenever possible since it relaxes the muscles.
The following exercises are recommended to ease muscle tension and relieve workplace fatigue.

Stand sideways at your desk with one hand flat on top of it for balance. Sit back into a squat making sure that your weight is on your heels and that your knees do not move past your toes. Hold in the squat position for 5 seconds. Press off your heels as you lift back up into standing position.

Neck stretch:
Stand/sit with the neck relaxed and back straight. Gently tilt the head to each side, then front and back, holding each position for a count of 10.

Wrist Stretch:
Gently apply pressure to the back of the right hand, enabling the fingers to point down towards the floor, stretching the top of the wrist. To stretch the muscles on the underside of the arm, just reverse the above process: Use the opposite hand to press against the finger tips as they point to the ceiling.

Chest stretch:
Find an uncluttered corner in your office or cubicle. Stand about a foot away from the walls, facing the corner. Raise your elbows until they level with your shoulders and then place both forearms directly on the walls. Next, keeping the body in alignment, lean into the corner and hold for 10 seconds. You should feel a good stretch across the pectoral muscles in your chest.

Leg stretch:
While sitting at your desk, extend one leg, and squeeze the muscle on top of your leg at the fullest extension. Hold this for 5 seconds then release back to start.

Calf Raises:

Easy, yet effective exercises for the lower leg are calf raises. While holding onto the back of a chair or desk, balance on one leg and raise up on the toes so you feel a contraction in the calf. Hold and squeeze for 3 counts, then lower until your heel almost touches the floor. Repeat 15-20 times on the same leg then switch.

Lower Back Stretch:
Finally, to stretch the lower back region, sit up tall in your chair with the right leg crosses over the left. Gently look over your left shoulder and rotate the body far enough so you feel a stretch along the lower back muscles. Make sure to keep the hips facing forward while you hold the stretch for 15-30 seconds. Repeat on the opposite side.

By combining these exercises with 20-30 minutes of cardiovascular activity 3-5 times a week, you'll be on your way to a stronger and healthier you.


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