5 easy, effortless movements to stay fit for those who have a desk job

fitness

Have a desk job? Try some easy movements (Source: Getty Images/Thinkstock)

Our hectic lives, often, leave us with no time for ourselves. But, taking time to exercise must be a priority as no physical movement can inhibit bone health and cause long-term health issues. But worry not. Today, we are here to share 5 movements that you can easily incorporate into your daily life, even if you have a desk-bound job — all thanks to Kamya, a certified yoga instructor.

Walking and talking when taking calls

It’s a comfortable and familiar form of exercise that can be done anywhere without any equipment. “The easiest way to stay active, accessible to everyone, reduces stress and anxiety,” Kamya stated on Instagram.

– Increased physical activity: Walking while talking on the phone adds movement to your day, increasing your daily step count and promoting cardiovascular health, said fitness expert Garima Goyal.

– Reduced sedentary behaviour: Breaking up prolonged periods of sitting with short walks helps combat the negative effects of sedentary behaviour, such as muscle stiffness and decreased circulation. “Take advantage of your lunch break to go for a walk. You can get much-needed physical activity, improve your mood, and increase your energy levels by taking even a little walk around the office building or a neighboring park,” said Dr Akhilesh Yadav, associate director, orthopaedics and joint replacement, Max Hospital, Vaishali.

– Enhanced productivity: Some individuals find that walking stimulates creativity and improves focus, making it a productive way to multitask during phone calls, shared Goyal.

Legs up the wall and scroll

legs up the wall

Try this relaxing posture (Source: Getty Image/Thinkstock)

It makes you feel relaxed, helps balance blood pressure, improves sleep patterns, manages varicose veins, improves circulation, reduces low back pain, and reduces leg and foot cramps. “Avoid during periods,” Kamya shared.

Agreed Goyal and said that this pose can also help alleviate tension in the lower back and promote spinal alignment, providing relief from the discomfort associated with prolonged sitting or standing.

Drink water in Malasana every morning

Drinking water in this pose helps to soften stool and make it easier to pass. “Malasana is a great pose for strengthening the pelvic floor muscles, which are important for bladder and bowel control. Drinking water in this pose helps to hydrate and massage the pelvic floor muscles,” said Kamya.

Starting your day with water in this position helps replenish fluids lost overnight, preventing dehydration and promoting overall hydration levels, mentioned Goyal. “Regular practice of the Malasana pose can improve hip flexibility and ankle mobility, making it easier to perform daily activities and maintain proper posture,” said Goyal.

Calf raises while cooking

It’s a simple move and one that can be done just about anywhere. “Your calf muscle supports you when you stand and enables you to move your foot and your lower leg. It improves overall balance and stability,” shared Kamya.

Also Read | When Shilpa Shetty Kundra aced this difficult yoga pose with ease

Calling it a “time-efficient exercise”, Goyal shared it is a convenient way to add a mini-workout to your daily routine. “Calf raises target the calf muscles, including the gastrocnemius and soleus, helping to strengthen and tone these muscles over time. This helps with balance and proprioception, enhancing stability and reducing the risk of falls, especially as you age,” said Goyal.

Vajrasana right after a meal

Kamya said that this asana helps in digestion by stimulating blood flow to the abdomen and reducing bloating. “Place your hands on your knees and take deep, slow breaths,” said Kamya. According to Goyal, this pose can help prevent indigestion, bloating, and discomfort by supporting proper digestion and assimilation of nutrients.

Here are some additional tips

*Try to include some sort of exercise in your commute. “You can add activity to your day by walking, cycling, or taking public transit with some walking thrown in,” said Dr Yadav.

*Include easy exercises that you can perform at your desk, like chair squats, leg lifts, and push-ups. “Without taking up a lot of time or space, these exercises can help strengthen muscles and offset the consequences of extended sitting,” said Dr Yadav.

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