Right at your desk
According to American Heart Association recommendations,
to improve overall cardiovascular health, at least 150 minutes per week of moderate exercise is necessary. However, if your job involves sitting behind a desk for hours at a time, and your busy schedule allows no extra time for an exercise regime or gym,
do not give up hope. There are ways to burn your fat and
maintain health, right at your desk!
Seated leg lifts
First of all, make sure you try this on a normal chair, that doesn’t swivel or has casters. Position your bum on the edge of the chair while holding on to the seat or the armrest. Raise both feet off the ground, straighten your legs. Don’t lean on the back rest. Stay in this position for two seconds. Then slowly lower your feet, but don’t let them touch the ground until you’re done with the set. Repeat this for five minutes. Do them as slowly and as controlled as you can.
Relieve your body from the cramps and sores of sitting on your chair for what feels like an eternity, by a simple stretching exercise. Sit up straight, raise your arms above your head and clasp your hands together. Lean to our right, until you feel a light stretch along your left side. Hold for 20 seconds. Then lean to your left until you feel a light stretch along your right side. Repeat five times for each side.
Tap your toes
Keep your feet on the floor and tap your feet 25 times. Then, use your heel as a pivot point and tap your feet side to side for 25 times. You can do this either one foot at a time or alternate feet. Do this several times a day. It would strengthen the muscles at the front of your shins.
Pretend to walk
Sit up straight in your chair. Lift your right leg up, while keeping the knee bent. Then lower it and do the same with your left leg. Repeat for as long as you could. Tighten your bums as you do this, to tone your back side. After you are done with your walk, slowly extend each leg for 10 times. This would help work your quadriceps.
Extend one leg out straight in front of you while sitting on your chair. Hold this position for two seconds and then raise it up as high as you can. Hold for two more seconds. Do 15 times for each leg. This improves lower body strength.
Sit cross legged on your seat (your feet should be on your seat). Place your hands on the arm rests. Suck in your stomach and raise yourself few inches above the seat. You should do this using your belly muscles and hands. Hold for 10 seconds, and then rest for 30 seconds. Repeat for five times. This gives a good workout for your body core and arms.