Yes, you read that right. You can become fit even while sitting at your desk. The urban populace’s main challenges are the time and work constraints which bog them down. Once the work is done, all that one wants to do is slack. Although slacking allows the mind to cool down, it surely kills any chances of you working out. Is there no way out? Yes, there is. You have various options to choose from as you can get fit while you are at your desk.
Although it sounds unbelievable, the exercises one can do at the desk are pretty simple and discreet. This is important for your body as sitting stoically for hours together will damage your body. Time and again, many researches have underscored the same observation. This only drives home the point that we ought to tax our lifespan for professional progression. That’s terrible.
So, let’s get this show on the road and see what all exercises we can do at our desks.
The neck is one of the fragile and critical links of the body. Given how we crane and hold it in the same position all day long, the neck hurts. And, if you drive on a poorly laid road, you are in for a hellish night. What you can do to wick away the stress in the neck is to engage it with small horizontal movements. Firstly, keep the head upright. Once the position has been established, turn the head from side to side. These side-to-side movements will ease the tension stored in the muscles of the neck.
You should turn the head increasingly beyond your shoulder (but don’t break your neck in this process! Try to crane it past your shoulders). And, remember, you have to keep your head in the upright position while doing so. If not, the head’s weight falls on the upper neck portion, which adds unwanted stress in that region. If you are doing it right, you will feel the muscles stretching in the neck, along with dissipating stress.
Let’s face it. We were bound to develop some syndrome due to the amount of abuse we subject our wrists to. We are paid to clack away at the keyboard day in and day out. Carpal tunnel is the cylindrical chamber that houses vital nerves required for the motor functions of the wrist and hand.
However, if one goes on to overwork or even abuse the wrists with repetitive hand motions over extended periods, there is a risk of developing the unwanted syndrome. The people who develop this syndrome experience numbness, tingling, and weakness in their hands. This can be potentially averted by doing wrist stretches.
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There are quite a few wrist stretches or exercises out there. But, at the office, you can repurpose the filled water bottles as weights. Take the filled water bottle and curl those wrists gently. You can engage in these curls in terms of sets which can increase over time. Additionally, one can also raise the arms and stretch them out in front. Then, press both the palms into each other and shake them well. This shaking releases the tension stored in the hands and wrists.
Lift the Legs
This is probably one of the most discreet exercises in this blogpost. You don’t have to worry about not stretching those legs with this routine. Be it at your desk or a meeting room; you can do this with a few simple steps. First, position yourself in an upright posture while being seated in the chair. Then lift one leg with the other one on the ground.
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The elevated leg should be held parallel to the ground, and one should retain the leg in the air for 10 seconds. Now, do this with your other leg. Do this routine 15 times with both legs. This routine betters the frontal and posterior muscles of your thighs. It also shapes your butt. All this is done without you ever getting off the seat.
Push-Ups at Desk
Yup, you read that right. You can do push-ups at your desk or instead use the desk itself. Unlike seated leg lifting, you will have to get off the seat to do this. Position your palms at the edge of the desk and incline your body towards the desk by moving your feet away from the desk. In simpler words, you should be tilted towards the desk. The palms should be shoulder-width apart.
Once the posture has been established, gently push yourself towards the desk and remember to breathe in a while doing so. Now, push yourself away from the desk and breathe out. Remember to wear trainers and not your sneakers or formal shoes while doing this. A substantial amount of load is placed on the feet, and improper shoes would result in unwanted stress and aches. You can repeat this routine as many times as you can.
Using the chair as your bench or back support, one can do dips at the office itself. However, it would be best to have a chair that doesn’t roll or slide away with the slightest force. Sit at the very edge of the chair and place the legs in front of you as if you are sitting on air. You need to grasp the outer edges of the chair and lift your body without leaving the grip on the chair. Then lower the body gently with the butt going towards the floor. You can repeat this 15 times and complete the routine in three sets.
One needn’t carry dumbbells to the office. The water bottles are enough to double as dumbbells, and they provide the necessary weight. However, one should lift a fully filled bottle as a partially filled bottle creates an imbalance when one lifts it. Using the bottles, you can do overhead presses and bicep curls. The bicep curls can be done in three sets, with a set encompassing 10-30 curls. If the weight has to be altered, all one needs to do is pick a bottle of a different size or drink some of it.
The spine is one of the most affected regions amongst the urban populace. Due to the prolonged hours of sitting, a considerable amount of tension is accumulated in the lower spinal region. As a result, most wind up with lower backache, and we often tend to ignore it. Although seating posture plays a significant role, it can only wick away some of the tension. To relieve the tension, sit upright and cross your hands across the chest.
The arms should look like an ‘X’ as you will grab your shoulder with your hands. Next, gently rotate the upper portion of the torso from left to right and in the opposite way. If you are doing this right, you can feel the tension from your lower back disappearing into thin air.
There are a plethora of routines that one can indulge in while being at the desk. Be it Bicep curls or wrist tuning; one can become fit anywhere, anytime. All that it takes is will and the Fitbase app. Yes, our app is the last piece of the puzzle. Available in iOS and Android versions, Fitbase allows you to get in touch with experienced trainers and your fellow fitness freaks.
In addition, it keeps track of how many calories you expended and whether you achieved your daily goals. What’s more, is that the app keeps track of your sleeping hours and provides a comprehensive report regarding your fitness routine. So, install the app and start burning those unwanted calories with the help of Fitbase.
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