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


Chair crunch (left); and tricep kick-back
Chair crunch (left); and tricep kick-back

Jumping jacks

Sit on the edge of a chair with knees bent and toes touching in front. Open your legs quickly and flex the feet, so that you land on your heels. At the same time, stretch your arms over the head. Return to the starting position. Repeat 20 times.

Hamstring curl

Stand behind your chair, hold it for support. Flex your knee and lift one leg up towards your hip. Perform two sets of 10 repetitions on each leg.

By Shikhar Bassi, founder-CEO, sports and wellness company sportsanté

Book bicep curl

Hold two heavy books in each hand. Keep your elbows close to your body. Breathe out and move your forearms towards the shoulder. Breathe in and return to the starting position. Repeat 10 times.

Push up

Rest your hands on the table in plank position, shoulder-width apart. While breathing out, move forward and bring your chest towards the table. Breathe in and return to the starting position. Repeat 10 times.

Tricep dip

With your back facing the table, rest your arms shoulder-width apart on it. Dip down bending your elbows till the thighs are parallel to the floor. Push yourself back up to the starting position. Repeat 10 times.

Shoulder press

Sit on a chair or remain standing. Hold two filled water bottles in each hand at ear level. Exhale and press up till your elbows are straight but not locked. Return to the starting position. Repeat 10 times.

Chair crunch

Sit on your chair and grab the arm-rest. Lift your knees towards your chest and crunch. Return back to starting position. Repeat the movement 10 times.

Tricep kick-back

Hold a filled bottle in the left hand and stand with the right leg forward. Bend your left elbow, bringing the upper arm parallel to torso. Exhale and straighten the elbow. Repeat 15 times on both sides.

By Pooja Bhatia Arora, a fitness trainer and aqua-aerobics instructor

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