Be active at work

Here are a few exercise that you can do at your workplace to stay active and healthy

Diet at workIf you are at your desk all day long in front of the computer or have a sitting job, chances are that you feel stiff at your neck, shoulders and your back muscles all the time. Here are a few exercises that you can do at your desk to keep your muscles moving and your blood circulating.

Get up from your desk at every excuse

Try not to be stationary all day, instead try to move as much as possible. If you are talking on the phone, get up and walk. If you want to ask a colleague a question and you have the time, go over to his/her desk instead of mailing or calling them.

Move your neck

Exercise your neck after every 1-2 hours that you spend at the computer. Move your neck from side to side slowly at least 10 times like you are saying “no”. Then move your head up and down slowly like you are saying “yes”. This will help relax neck muscles and prevent any aches and pains.

Don’t forget your eyes

To improve blood and oxygen flow, close your eyes and slowly roll them in a complete circle. Then move them from left to right. Repeat this exercise three times. To relax tired eyes, rub both your palms together to create warmth. Then close your eyes and place your palms over them. Press gently for a few seconds. Watching a sunset too can have a soothing effect on your eyes. So try to do that every once in a while.

Exercise your arms

Keeping your arms out straight, flap them slowly downwards like a bird. Then make a fist, hold your arms out straight in front of you and rotate your wrists.

Shrug your shoulders

Lift your shoulders and lower them slowly up and down like you are shrugging them. This is a great exercise for tense upper back muscles.

Replace your chair for 10 minutes

If you have enough space, replace your chair for 10 minutes in a day with the Swiss ball – an exercise ball. Sit on this for sometime and bounce very lightly on the spot. This is an excellent spinal exercise that releases the tension from the lower back, butt and glutes.

Work your legs

While sitting absolutely straight [knees bent] lift your left leg and then your right leg slowly up and down without touching the floor. You can then follow this up with leg extensions. Hold the armrest of your chair and slowly lift and lower your calves. At any point do not lock your knee.


Sit all the way back in your chair, then lean forward completely till your head rests on your knees, let your arms dangle by the side and relax.


Stand straight. Stretch your arms overhead and interlock your fingers. Turn the palms to the ceiling as you lift your chin up, tilt your head back and gaze up at the ceiling, too. Inhale, exhale, release.

So, try these simple exercises when at work to keep yourself fit.

Diet At Work

Here are tips to keep away those unwanted workplace calories.

  1. Carry your own healthy snacksIf you have something healthy and delicious to eat you’ll be less tempted by all the other unhealthy stuff around. It takes a bit of planning when you do your weekly shop but you’ll reap the rewards.
  2. Learn to say “No”You can get a lot of pressure from others to sample the snacks they bring in so this one may take some practise but it does get easier after a while. Just say “No thanks not just now” or “No thanks, I’m just about to have an apple” or “No thanks I’ve just eaten” or simply “No thanks” – no need to explain or apologise.
  3. Keep your desk clear of foodIt’s asking for trouble to keep food on your desk. Put the lunch and snacks you brought out of sight.
  4. Stop to eatDon’t nibble food unconsciously at your desk — it’s the easiest way to overeat. Pause in whatever you are doing whenever you decide to eat and take time to really taste the food.
  5. When you need a breakDon’t eat just because you need a break. Instead, take a quick walk or have a glass of water or herbal tea – even coffee is better than eating food you don’t need. If you find that there are times you just have to nibble on something make sure you always have plenty of healthy snacks with you.
Samreedhi Goel
Samreedhi Goel is a Nutritionist and Personal trainer & fitness columnist who has been a part of the fitness industry since 1999. She has helped hundreds of people shape up, lose weight, achieve the body of their dreams, become fitter and healthier individuals and overcome chronic health problems through her fitness studio Size Wise.Her fitness columns and interviews appear on a regular basis in prestigious publications like Complete Wellbeing, Sunday Midday,, Seventeen India, Mumbai Mirror, Spice Route, The Hindu, Emirates Evening Post (Dubai) and Savvy to name a few.


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