Take a break

We all know that poor posture and sitting for long hours is bad for health. So spare five minutes each day and do these exercises at your workstation


Fitness coach and master trainer Amit Dubey
Fitness coach and master trainer Amit Dubey

On Monday

Arm push circles

Interlock your fingers in front of you and push. Keeping the tension, circle your arms in and out. Continue for 10 counts.

Arm push side to side

Interlock your fingers in front of you and push. Then, push your hands to the left till you feel a stretch. Repeat on each side five times.

On Tuesday

Pull swim

Lock your fingers in front of you and pull. Keeping the tension, try a basic swimming-in movement. Push with your right elbow first and then your left. Repeat for 10 counts.

Push swim

Lock your fingers in front of you and push. Keeping the tension, try a basic swimming-out movement. Rotate your elbows inwards one at a time. Repeat for 10 counts.

On Wednesday

Seated boat

While sitting on a chair, bring your legs to the thigh level and hold for 10 counts. Do three sets.

Knee to chest press

While sitting, bring your legs up to the thigh level. Bend your legs and bring your feet close to your buttocks and move it out again. Repeat 10 times.

On Thursday

Sumo pose

Stand with your feet hip distance apart. Squat at knee level (not below) and interlock your palms. With your elbows push out your knees, and try to resist any movement. Hold for 10 counts.

Accordions

Stand with your feet hip distance apart. Squat at knee level. Place your hands just above the knees and push in, and try to resist any movement. Hold for 10 counts.

On Friday

Seated running

While sitting, bring up your legs and do the running movement. Continue for 1 minute.

Spot jogging

Stand straight with arms by your side. Start doing jogging on the spot. Make sure your foot comes to the knee level. Continue for 1 minute.

READ MORE