Lose weight in your lunch break with these exercises

Here are some easy-to-do office exercises.

By: Editorial Team | | Updated: May 5, 2014 12:09 pm

Want to stay healthy but no time for it? Try exercising in the office itself. Fitness expert James Haskell says that ‘working out during lunch break’ is difficult, but few steps can help in getting a fit body, reports femalefirst.co.uk. ‘Sometimes motivation and proof that the hard work we put in at the gym is actually paying off is all we need to stick to our exercise routines. (Read: Get fit with simple home workouts) Also Read - Eat right to improve the quality of life

‘Finding time to work out and eat healthily can be difficult whilst juggling a full-time job and social life however, there are certain measures that can be taken to ensure you achieve the body you want,’ said Haskell. (Read: 5 fitness regimes you MUST know about) Also Read - 9 ways to keep moving even while you are at work

Lunch Break workouts: Also Read - Rujuta Diwekar: Move more, sit less to prevent diabetes, heart diseases and other health disorders

If you’re lucky enough to work near a park, try and get outside for half an hour or so and go for a jog. Not only will it clear your head, but it will raise the heart rate and burn calories. If you’re not fortunate enough to be get outside, which let’s face it, most of us aren’t, there are certain exercises you can complete at your desk in order to keep fit!

Chair squat: Squat down in front of your chair without supporting yourself. Then lower slowly down so your bottom just touches the seat of the chair then come up again. Keeping the weight through your heels. Keep your head up.

Chair or desk dips: Use either the edge or front of the chair to perform a dip. Make sure the chair is rigid and strong enough to undertake the exercise. Have your back facing the edge of the desk, arms bent. Have your legs out in front of you and your weight going through your hands. You dip down and then push up. Feeling it in your triceps.

Press-ups: Either perform normal press-ups on front of your desk or if you feel adventurous, put your feet on the chair and hands on the floor. This makes things harder. (Read: 10 awesome fitness workouts for the perfect you!)

Apart from these, Namita Jain, a wellness expert, lists some more exercises which helps relieve stiffness and helps you relax. These can be performed at your desk as they do not require much space.

normally when you hold the stretch. Do not hold your breath.

Trunk Twist: Sitting on a chair, bent your elbows and clasp your palms. Twist your spine and slowly turn to the left and then to the right.

Neck Stretch: Drop your head to the right side bringing your ear close to your shoulder. Then return to the centre. Now switch sides.

Chest Stretch: Sit with both your arms behind your back, clasp your palms and slowly lift them until you feel a stretch in your chest muscles or pectorals.

Upper Back Stretch: Clasp your arms in front of you so that you feel the stretch in your upper back. Lower your head during the stretch so that your chin is close to your chest.

Arms Stretch: Extend both arms straight above your head, palms touching each other as if doing a namaste.

Shoulder Rolls: Rotate your shoulder forward a few times and then backwards.

Thigh and Hip Stretch: Sit on a chair and cross the right leg over the left so that the right foot is resting on the left thigh. Place your right palm on the right knee and gently push it down. Switch legs.

Knee-to-Chest Stretch: Raise one leg so as to rest the heel on the edge of a chair. Slowly bring the knee closer to your chest. Repeat with the other leg.

Wrist Stretch: It is important to stretch out a bit before you exercise. To stretch your wrist, extend your arm in front, palm facing upwards, and hold the fingers with the other hand. Now pull the fingers towards you to get a forearm stretch. Hold for 10–20 seconds. Repeat with the other hand. Wrist stretches are important when you consider just how much work they do when you are on the computer. Remember to be gentle while pulling and stretching. Smooth movements are safe, avoid jerky ones. Read more about office exercises by Namita here.

Exercises excerpted with permissions from Penguin Books India from the book ’9 to 5 Fit: A Working Persons Guide to Looking Great and Performing Better’ authored by Namita Jain. Buy the book here.

With inputs from IANS

For more fitness regimes, check out fitness regimes section. Follow us on Facebook and Twitter for all the latest updates! For daily free health tips, sign up for our newsletter. And to join discussions on health topics of your choice, visit our forum.

Published : April 30, 2014 4:44 pm | Updated:May 5, 2014 12:09 pm

Read Disclaimer