If you are a working individual and spend most of your time sitting on your desk scrolling through pages and reading this article right now, then stop! Okay, well don’t stop reading, but get up from your seat and finish it. Read it till the end to find out some good workouts you can follow in your break time.
Why do you need that? Well, like most of the people you also are buried in your daily routine, so many emails, piles of paperwork and scrolling through social media. It is good to get up and give yourself a good healthy break. Many people experience back pain, knee pain and upset blood circulation if they just sit all day long. Most of them end up in real issued and even surgeries.
Here are some of the workouts that can help you maintain your health and you can follow while staying at your desk.
1. The Leg Raises
While sitting on your chair, keep your back straight and straighten one of your legs, hold it there for 10 seconds. Do the same thing with the other leg. Repeat both legs for 15 times. You can modify it for better results by adding any weight to it.
2. Hovering Leg Raises
While sitting at work desk. sit straight up on your chair with the feet flat down on the ground. Raise both legs to a level to a level where they are parallel to the ground. Slowly lower your legs until they are hovering a little above the ground, hold them there as long as it is possible and then you can let go. Repeat it for at least 10 times to get better results.
3. Fast Feet
Begin with your feet straight down on the ground, start tapping your feet rapidly on the ground as if you are running in one place. Do this for 30 seconds and then pause. Do it for another 30 seconds. Try doing this every half hour to bring up your heart rate without breaking a sweat.
4. Chair Dips
For this, you’ll be needing an office chair that does not have wheels. Slide down to the very end of your chair, raise your legs in front of yourself and place your hands on each side of your leg, on the chair. Hold the chair edges from both of your hands, and try lifting yourself up from the chair and then down. Repeat it for 15 times. Do three sets of 15.
5. The Leaning Plank
This workout position will require you to get up your chair, This is a variant on a plank exercise, using a very similar form. Step a foot back from the wall and then lean forward against it using only your forearms for support. Hold this position as long as you can.
For a variant, get into the leaning position and lower yourself until your shoulders almost touch the wall, too, and push yourself back up. Repeat 15 times.
Ideally, doctors suggest that you should get up from your desk at least once in an hour. Even if it is not for the workouts, just get up and walk away from your desk for a while. It will refresh your mind and will enable you to work more efficiently. Walking for just two minutes an hour can reduce the negative effects of sitting. You aren’t still sitting right now, are you? Get up, get moving!
For medical and professional assistance, you can get help from our best on panel doctors. Call Marham.pk at 03111222398 to book your session and also online consultation if you are not in any accessible area.
Javeria Adil Chughtai
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