When you work long hours, it can be exceptionally difficult to catch a couple of minutes every day to work out. And yet, physical activity and exercise cannot be dispensed with. It is exceptionally vital to ensure that one’s health remains in a comfortable balance, and that work does not take precedence to the point that one loses sight of their health. Working out while you are at work might seem a little amusing at first, but stick with us. We have a couple of simple routines for you to follow while you are work, so that you remain as fit as fit can be!
– Pack a dose of cardio! While at the work place, it can be tough to get yourself a dose of high powered cardio. But hold your guns, for a solution is at bay. A simple effort of tapping your toes on the ground under your feet while you sit at your desk, or seated jogs can help keep the blood flowing in your legs. When you can help it, walk about at work, and climb up the stairs as opposed to using the lift or an escalator. If you can factor it in, get up every now and then, do a few jumping jacks or a few minutes’ worth of fast, on the spot jogging for a burst of cardio.
– Work your legs: While walking and cardio are definitely good for your heart health, it is equally important to exercise your legs. Standing with your back to the wall and sliding your back down until your thighs are parallel to the ground, or squatting while at your desk can help you strengthen your legs. Standing up every now and then, or even standing on one leg with a sense of balance works great. You can also squeeze your gluteus muscles while you sit, to help tone your bottom.
– Core credits: Sitting often causes one to gain a happy pot belly. Avoid the enormous Madhya Pradesh by resorting to a few simple cardio choices. Replace your chair or seat with a gym ball, which helps work your core without much effort on your part. Twist while you sit on your chair, by allowing your feet to hover over the floor, and use your core to power swivel and twist movements every now and then. It also helps if you sit where you are and squeeze and release your abdominal muscles. Hold it in for about 5 or 10 seconds and release, and repeat it as often as you can help.
– Upper body Wisdom: Work your biceps and triceps with one-litre filled water bottles as weight substitutes, and do a few reps of overhead extensions to ensure that your triceps are well worked out as well. Stretch your chest by holding your hands as though you were doing a handshake with yourself, and pull them in opposing directions. Stretch out your chest and arm muscles with it, and glow with the workout.
– Stretch, bend, reach! In your everyday office activity, always incorporate activities like stretching, bending and reaching, and make sure that your body is kept flexible and supple through the day.

References:
http://greatist.com/fitness/deskercise-33-ways-exercise-work
http://www.wikihow.com/Promote-Fitness-at-Work

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