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Dr. Sajjan Pal Explains Workout Plan for the People Who Sit Entire Day

Sitting at your desk for long periods of time might cause major health problems. This lack of activity has consequences beyond your health. It can have a direct impact on your productivity and engagement at work. According to research published in the Journal of Workplace Health Management and the American College of Sports Medicine: On days when employees exercised, 60 percent of employees said their time management skills, mental performance, and ability to meet deadlines improved, 27 percent of employees reported higher levels of “dealing calmly with stress,” and 41 percent of employees reported higher rates of “feeling motivated to work.” Aside from these health benefits, exercise has a variety of other advantages as well like improving your productivity and fresh or clearing your mind.


Desk Push-Ups: First and foremost: Make sure your desk can handle your entire body weight! Then take a few steps back to allow your hands to rest flat on your desk, somewhat wider than shoulder-width. Maintain a strong core as you lower yourself toward your desk. Then raise your arms till they are straight but not locked. Make an effort to complete 20 reps.

Wall Push-Ups: Here’s a somewhat different take on the desk version. Lean against a wall by standing a few steps away and placing your hands flat and broader than your shoulders. Lower yourself to the wall, keeping your abs firm to keep a straight line from your head to your toes, then push yourself back up until your arms are straight (but not locked). Perform 20 repetitions.

Chair Squats: Try them out in between meetings, on the phone, or at any other time. Simply stand up from your chair, lower your body back down, and stop exactly before you sit back down. (To work your glutes, keep your weight in your heels.) Then get back on your feet. Rep 10 times more.

Calf Raises: Stand up behind your chair and hold on for support. Raise your heels off the floor until you are standing on your toes. Slowly lower yourself back to the floor. Do 3 sets of 10.

Lunge: Gently lower the knee of your back leg to the ground, 10 times on each leg, with one leg in front of the other. This action may be done at your desk or you can go all out and lunge down the hall to the printer and back. (Continued…)

(Dr. Sajjan Pal is presently working with the Physiotherapy department, SGT University, Gurugram as Assistant Professor)

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