Almost every time, we realise it a little too late. While the sub-conscious is aware that the ice is melting below your feet, the conscious corporate executive ignores the inner voice and stays focused on the next appraisal. We understand you cant give up on your career and hence have some small yet effective exercises to undo the damage of extended sitting hours. Please try!
Feet and Legs
Toe raises: Lift your toes while keeping your heels firmly on the ground. While you can do this exercise standing, it works very well while seated.
Football foot drill: At practice, football players practice rapidly tapping their feet in place, simulating a run. Do the same thing while seated, for 30 seconds at a go.
Take the stairs: If you need a harder workout, try taking them two at a time — you’ll get a chance to stretch your legs more than you would otherwise.
Calf raises: Stand in front of a desk or other piece of furniture you can hold on to for balance. Raise your heels of the floor and slowly lower them.
Lunge: While walking, take the widest step you can and lunge forward.
Hip flexions: While sitting in your chair, lift your right foot a few inches off of the floor. Keep your knee bent at a 90 degree angle and hold the position as long as you are comfortable.
Walk the hallway: Walk down the hallway as fast as you can without actually running.
Plié squats: Point your toes outwards and take a wide stance. Slowly bend your knees in the direction of your toes. Once you can no longer see your toes, slowly stand up. While plié squats are more graceful than regular squats, give them a pass if your work attire includes a skirt.
Leg extensions: While sitting in your chair, extend your right leg until it is level with your hip. Hold as long as you are comfortable and then relax it.
Hands and Arms
Shadow box: Stand up and take a couple of jabs at the air.
Arm pump: Pump both of your arms over your head for 30 seconds.
Shoulder raises: Raise your shoulder to your ear, hold and then relax. Repeat, alternating shoulders.
Wrist stretch: Stretch your arm out in front of you with the palm up. With your other hand, grab your fingers and lightly pull them down to stretch your forearm.
Tricep dips: Put your arms behind your back, resting on your chair and slowly raise and lower yourself.
Elevated pushups: Lean on a sturdy piece of furniture and slowly push your body off of it in a sort of standing push up.
Hand stretches: Tense and relax the muscles in your hands. Make fists, spread your fingers and bend your fingers.
Flapping wings: Stretch both of your arms up and back, as far as you can. Bring them forward until they meet and stretch your arms out in front of you. Repeat.
Water bottle weights: Use a full water bottle as weight to increase the difficulty of your work out. You can do front raises, overhead presses and bicep curls with a water bottle.
Low-impact jumping jacks: Raise your right arm and tap your left toe to the side at the same time. Keep your right foot on the floor. Alternate sides for a full minute.
Pretend jump rope, version 2: Move your arms as if you are turning a jump rope while tapping one foot in front of you. Alternate feet.
Chair dips: Place the palms of your hands on your chair and your feet on the floor. Move your rear end off of the edge of your seat. Bend your elbows and lower your body. Straighten your arms to return to the starting position.
Chair squats: Lift your rear end off of your seat and hold for a few seconds.