FYI brings you a cut-and-keep guide to an easy workout routine that targets areas that plague professionals in high stress jobs, and one you can follow at home or the office
FYIu00a0brings you a cut-and-keep guide to an easy workout routine that targets areas that plague professionals in high stress jobs, and one you can follow at home or the office
What if you were presented with an exercise routine that wasn't left to the mercy of the monsoon and didn't
demand you yank yourself out of bed in the rains to head to the gym?
A routine that would work like magic even if you didn't invest in expensive gymming equipment, with plastic water bottlesu00a0 and towels good enough to see you through it? One that worked well to address areas of your body that are plagued by long hours in front of the computer?
Fitness trainer Namita Jain has designed a workout that does all of this, and addresses neck pain, back pain and shoulder stiffness that affect most urban professionals in high-stress jobs.
"It's a myth that complicated exercises or those done over long hours bear the best results. There are simple exercises that canu00a0 be done for just 20 minutes a day, at home or the office, using easily available materials at hand," says Jain.
If you are exercising at home, you must follow certain easy rules: Wear shoes that offer comfort and support as well as comfortable clothes like track pants and tees. It helps to keep a workout log. warm up for 10 minutes before starting, and finish off with a cool down.
Namaste Spine and arm stretch to unwind and reduce muscle stiffnessAs you lift your arms up, join your palms together in a namaste. Pull hands up gently, stretch upwards and hold. Breathe as you hold. Feel your spine and arms stretch, then slowly release.
Bent over row to strengthen back and prevent backache, improve postureSit on the edge of an armless chair, arms by your side, holding weights in both hands. Lean forward slightly from the hips keeping your back straight. Bend the elbows and pull weights up till your waist. Repeat for 12 counts.
Leg Stretch to strengthen front of thigh and muscle that pulls knee upwardsTake support of a wall and bend right knee backward. Hold ankle with the right hand for 50 seconds and release. Repeat with other leg.
Tricep stretch to loosen the tricep muscles at the back of the upper armExtend the right arm and bend the elbow. Drop the hand behind your head. Hold a towel in your left hand, then bend the left elbow behind your back. Reach for the towel with your right hand. Hold for 10 to 30 seconds to feel the stretch. Switch arms.
Shoulder stretch to strengthen shouldersExtend the right arm forward and with left hand, bring the elbow close to the chest. As you push back your elbows, look towards the right. Breathe as you hold and then release. Switch arms. Repeat for 12 counts.u00a0u00a0
Wall sit to work hips and thighsStand straight with your back against the wall. Bend knees, lower yourself slowly to form a 90 degree angle as if you are sitting on an imaginary chair. Hold position for 30 to 50 seconds.
Shoulder Press to strengthenu00a0 shoulders, make waist look narrowerCan be done in standing or sitting. Hold spine erect, keep chin parallel to the floor. Hold 1 litre water bottles in both hands, palms facing in front, elbows bent just below shoulder level. Lift arms slowly above head. Lower arms back to shoulder level. Breathe in as you lower arm, breathe out as you extend up. Repeat for 14 counts.
Why do i have to do weights?After 25 years of age, body fat increases at an average of 1 to 2 kilos per decade, and muscle tissue decreases by an average of 5% to 10% a decade. Both these factors contribute to a slow down in your metabolism, resulting in weight gain. Weight training helps build muscle.
What's exercise got to do with fractures?
Regular exercise develops and maintains healthy bones, and the right exercise improves mineral absorption in the bones. Those who exercise regularly are less likely to suffer fractures and develop osteoporosis.
