Get fit at your workplace with these expert recommended exercises and tips!

Also Read - Spend time in nature to reduce work stress and improve mental health

Busy and fast-paced lives with meetings, conferences and too much workload leave hardly any time to workout or exercise. This gives rise to unfit employees. In order to curb this trend, renowned fitness expert Namita Jain has devised simple exercises and tips to get fit at your workplace in her latest book ‘9 to 5 Fit’. Here is an excerpt from her book. Also Read - 5 full-body stretches that can work all your major muscle groups in less time

Me-time, exercise time—exercise during mornings Also Read - Can‘t touch your toes? You have weak hamstrings and tight hips

Exercising early in the morning will get you charged up and the energy will remain with you throughout the day. Another benefit of exercising in the morning is that you automatically fit it into your schedule. Exercising at the end of the day is less likely to happen as you might get stuck in office or simply not have the energy. If you are not a morning person, carry your workout kit to office and head to a gym straight from work. Make exercise a commitment, a lifelong one at that. (Read: 10 awesome fitness workouts for the perfect you!)

Exercise while commuting

Clench your fists and tighten your body for 5 seconds; then relax completely for 5 seconds. Repeat 3–5 times. This improves circulation and energizes your body.

Relax your eyes

Eye relaxation techniques help release eye strain. With regular practice, the ocular nerves are nourished and receive a richer supply of blood. Techniques to relax the eyes:

Palming

Rub your palms together till they are warm and keep them cupped over closed eyes. Remain in that position for at least a minute. Repeat this exercise as often as you can during the day.

Blinking

Get into the habit of blinking regularly to prevent eye fatigue. This simple method is said to release eye stress. (Read:Gagan Narang’s training regime: What allowed the shooter to bag bronze at the London Olympics 2012)

Cold-water freshness

Using cupped palms, splash cold water 15 times over closed eyes. Gently wipe them. This works well to refresh and relax your eyes and the surrounding tissue muscles.

Suck it in

At all times, keep your abs tucked in. This will strengthen the muscles and help you maintain better posture.

Daily dose of vitamin D

Strengthen your bones by walking outdoors for 15–20 minutes and soaking in the goodness of early-morning sunshine.

Desk stretches

Take short breaks to stretch so as to release muscle stiffness and tension. Do this without leaving your desk. Make use of all the time you can spare—phone time, time spent waiting for the meeting to start . . . you can always make time!

Breathe out stress

Stressed out? Take a few deep breaths. Deep and slow breathing makes the heart and lungs stronger and more efficient. Perform the following breathing exercises 5–7 times each.

Breathe deeply

Take slow, calming breaths with your eyes closed. When you inhale, focus on breathing in a calm manner and when you exhale, breathe out all mental fatigue.

Tense–relax

Shut your eyes. Tense your entire body. Hold for 2 seconds and relax completely. Repeat. Then slowly breathe in and out in a relaxed manner. Repeat.

Pursed-lip breathing

Breathe in slowly through your nose; then breathe out just as slowly and gently through pursed lips. (Pursed lips: imitate a whistle or how you would gently make the flame of a candle flicker.)

Stretches

Perform these simple, easy-to-do stretches every day at your convenience to get rid of body stiffness and relaxing your mind. Note: Hold each stretch for 10–30 seconds. Breathe normally when you hold the stretch. Do not hold your breath.

Trunk Twist

Sitting on a chair, bent your elbows and clasp your palms. Twist your spine and slowly turn to the left and then to the right.

Neck Stretch

Drop your head to the right side bringing your ear close to your shoulder. Then return to the centre. Now switch sides.

Chest Stretch

Sit with both your arms behind your back, clasp your palms and slowly lift them until you feel a stretch in your chest muscles or pectorals.

Upper Back Stretch

Clasp your arms in front of you so that you feel the stretch in your upper back. Lower your head during the stretch so that your chin is close to your chest.

Arms Stretch

Extend both arms straight above your head, palms touching each other as if doing a namaste.

Shoulder Rolls

Rotate your shoulder forward a few times and then backwards.

Thigh and Hip Stretch

Sit on a chair and cross the right leg over the left so that the right foot is resting on the left thigh. Place your right palm on the right knee and gently push it down. Switch legs.

Knee-to-Chest Stretch

Raise one leg so as to rest the heel on the edge of a chair. Slowly bring the knee closer to your chest. Repeat with the other leg.

Wrist Stretch

It is important to stretch out a bit before you exercise. To stretch your wrist, extend your arm in front, palm facing upwards, and hold the fingers with the other hand. Now pull the fingers towards you to get a forearm stretch. Hold for 10–20 seconds. Repeat with the other hand. Wrist stretches are important when you consider just how much work they do when you are on the computer. Remember to be gentle while pulling and stretching. Smooth movements are safe, avoid jerky ones. (Read: Stretching exercises to improve flexibility)

Upper Body Strengthening

Lift your arms up to shoulder level and push overhead, extending your arms as you do this. Bring your arms back to shoulder level. Repeat 16 times.
Rest your palms on the armrest. With elbows bent and palms in line with the torso, extend your arms and lift yourself up. Then lower. Repeat 8–10 times.
Place your palms in front of your chest in a namaste position. Press tightly. Feel the chest muscles work as you do this. Hold for 10 seconds and release. Repeat 6–8 times.
Tighten your abs for 10–15 seconds and release. Repeat 10 times. (Read: Push-up – the ultimate bodyweight exercise to sculpt your chest!)

Lower Body Exercises

To exercise your thighs, sit in an upright position with your abs tucked in and stretch your right leg until it is at the same level as your hip. Now squeeze your thigh. Do it for a count of 10 by holding each side for 2–3 seconds. Repeat 6–8 times.
To firm up your inner thighs, roll a thick towel between your knees as you sit in the same erect position. Squeeze the towel, release and squeeze again. Do this 16 times.
Sit on your chair and lift yourself until your hips are just over the chair (in a squat position). Do not place your arms on the armrest for balance. Hold for 2 –3 seconds and repeat 16 times. (Read: Get fabulous thighs with these home exercises)

Be well equipped

If you can, try and store the following at work: a set of dumb-bells, a resistance band and ankle weights. That way even when you are talking over the phone, you can get in some quick upper and lower body exercises. If not, you could always use water bottles in place of dumb-bells.

Note: When you are working out on a chair, make sure it’s stable and not the swivelling kind. (Read: Is your workplace making you ill?)

Excerpted with permissions from Penguin Books India from the book ‘9 to 5 Fit: A Working Persons Guide to Looking Great and Performing Better’ authored by Namita Jain. Buy the book here.

Namita Jain has carved a niche for herself in the fitness and wellness space with her brand ‘Jaldi Fit’ and company ‘Live Active’. Her career spans over 25 years and her unmatched list of qualifications let her stay ahead of the curve. She has authored several books on health and fitness and contributed articles for top publications as well. She conducts classes in aerobics, yoga, Pilates, step workout and interval training. She also features as a nutritionist on the TV channel Food Food in their health cookery programme. Namita was the nutrition partner for Miss Femina India 2012. For more information on her wellness programmes, visit her websites: www.liveactive.com and www.jaldifit.com.

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Published : October 17, 2013 11:42 am | Updated:February 21, 2014 6:10 pm

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