Thursday, Nov 23, 2017 | Last Update : 12:49 PM IST

Get off that chair, now!

THE ASIAN AGE. | SALLY JONES KAPOOR
Published : Sep 10, 2017, 5:52 am IST
Updated : Sep 10, 2017, 5:53 am IST

Sure, your hectic schedule may not let you go for that morning run, but you can burn a few calories at your workplace with these routines.

Meditate
 Meditate

Long hours at a desk job are one of the top reasons for bad postural habits and life threatening diseases. It is about time that we give our health a priority as we increasingly spend more time at our workplace. Non-Exercise Activity Thermogenesis (NEAT) is one of the major factors to help speed up your metabolism and help you stay fit. In simple words NEAT is all the energy expended apart from eating, sleeping, and working out in the gym, the more activity you do,  the more you burn and stay healthy.

Desk pushups:

This workout does wonders to your body. Plus, you have no excuse to not do this one, since it hardly requires any space. 
Method: 
Stand a few feet away from your desk. Make sure that your feet are together.
Place your palms on the edge of the desk. Maintain some distance between your hands. 
Slowly, lower down to the edge of the desk, and push back to finish a step.
Perform five to eight sets of push-ups throughout the day with 10-20 repetitions each.

Desk pushups
 

Wall sits

Wall sits  are great to build strength in the lower body and improve muscle tonicity in the lower body.
Method:
Stand with your back against the wall. Now bend your knees and keep sliding down till your thighs are parallel with the floor. You should feel a burn in your thighs. Hold this position for 30-60 seconds.
You can perform wall sits for 30 secs to 1 min, five to six times in the day.

Wall sits
 

Stairs:

It may seem like nothing, but this do-it-anywhere workout does wonders to your body in shape. Make it a point to take the stairs instead of the elevator each time. This will help burn more calories and help improve mobility, blood circulation and increase cardiovascular endurance in your body. 

Stairs

Leg Extensions

This will help improve knee health and improve blood circulation at the knee.
Method:
Sit in your chair. Maintain a straight back. Keep your knees bent at a 90-degree angle. Now extend your leg upwards till it is parallel to the ground. Keep your legs as straight for three to five seconds and return to the starting position. 
Perform the movement with 10-15 repetitions and 5-6 sets in the day.

Leg Extensions
 

Meditate

Due to enough work pressure, we experience irregular heartbeat, which leads to various different lifestyle disorders. So, take some time out for yourself.
Method: 
Rest back in your seat and breathe in and breathe out. Make sure you do not slouch. 
Repeat this process for five minutes.

Sally Jones-Kapoor is the head-coach and COO at MultiFit

Tags: workout, fitness