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Tips for working professionals

DESKERCISE…..Stretching Exercises at the Desk

Exercise in office-

Most of us think that exercise in office is possible only if we have a gym facility at our work place. Here are some useful tips which help you to get moving at your workplace now.

Neck Exercise
  • First move your head forward and backward
  • Then similarly sidewards, looking right and left slowly at frequent intervals.
Shoulder Exercise
  • Rotate your shoulders forward around 10 times
  • Then similarly backward.
Wrists
  • Roll your wrists ten times in a clockwise direction
  • Then ten times in a counterclockwise direction
  • Benefit: Minimizes the risk potential if you spend a lot of time typing
Ankles
  • Rotate your ankles regularly in a clockwise motion three times
  • Then in a counterclockwise motion.
  • Benefit: Improves blood circulation.
Abdomen (Stomach)
  • Contract your abdominal muscles
  • Then hold them there for a few seconds. Finally, release.
  • Repeat this every few minutes all day long while you're working at your desk.
Calves(part of the leg between ankle and the knee)
  • Stretch your calves. While sitting, lift up your legs on the balls of your feet and set them down.
  • Repeat doing this routine for about an hour or so.
  • Benefit: Prevents blood clots from developing in your legs.

Creative Ideas at workplace

Exercises and stretching at frequent intervals at your desk improves your fitness levels and health.

With a little innovation at your office desk and a chair, perform exercises like stretches and crunches right from your desk. Don’t worry about your colleagues who laugh at you. Believe us; very soon, they will be following in your footsteps.

Here are some of the classic creative ideas to do physical activity even during office hours.

  • Walk over to your colleague’s desk to drop or pickup a file.
  • Have a standup meeting with your team.
  • Walk fast or play at break time.
  • Stand while talking on the telephone.
Use stairs instead of elevator or lift.
  • Climbing stairs improves heart and blood vessel health and reduces obesity
  • You burn 1 calorie for every 10 steps
  • You burn 1 calorie for every 20 steps you climb down.

At least make a move every 2 hours and walk or give slight warm-up for your body which relaxes it.

  • Carry your tennis or badminton rackets along with you and keep them handy in the office. Whenever time permits (before or after office hours) enjoy a game or two with your colleagues.
  • Plan an hour during a week for yoga. Find out the one in your team who is familiar with and bring it on.
Take away -
  • Squeeze into short walks throughout the day. Do not sweat for a full workout
  • Get up 30 minutes earlier twice a week and move your body. After adjustment, add another day to your routine
  • Walk more and drive less. Prefer to walk the maximum distance as possible. Avoid opting for car, bus, or auto-rickshaw
  • Go for a walk during your coffee break or lunch
  • Start pacing your walk to a level where your heart beats are raised
  • Use stairs instead of the elevator
  • Prefer taking two steps at a time
  • Get up from your chair and move around for short intervals
  • Stand whenever possible and request your co-workers to have standing meetings too

“Physical activities in office will increase the productivity and can be an excellent team building factor”

Pledge

I _ _ _ _ _ pledge to take-up some form of physical activity daily such as walking , jogging , aerobics , exercise , cycling , dancing , sports for the benefit of my health and wellness. Also, I would try to motivate at least one person from my family , friends or colleagues to get moving for their healthy lifestyle.

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  • I Pramod pledge to take-up some form of physical activity daily such as walking , jogging , aerobics , exercise , cycling , dancing , sports for the benefit of my health and wellness. Also I would try to motivate at least one person from my family , friends or colleagues to get moving for their fitness.
  • I Srikanth pledge to take-up some form of physical activity daily such as walking , jogging , aerobics , exercise , cycling , dancing , sports for the benefit of my health and wellness. Also I would try to motivate at least one person from my family , friends or colleagues to get moving for their fitness.
  • I Debdeep pledge to take-up some form of physical activity daily such as walking , jogging , aerobics , exercise , cycling , dancing , sports for the benefit of my health and wellness. Also I would try to motivate at least one person from my family , friends or colleagues to get moving for their fitness.
  • I Vevek pledge to take-up some form of physical activity daily such as walking , jogging , aerobics , exercise , cycling , dancing , sports for the benefit of my health and wellness. Also I would try to motivate at least one person from my family , friends or colleagues to get moving for their fitness.

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