Longer workdays, lesser sleep, stressed out minds – it’s what most of us go through today. Work has become a burgeoning part of our lives in a way that it poses a serious threat to our health. You may have read articles detailing on the rise of diabetes, heart diseases and other so-called “lifestyle diseases”. These health risks happen when you don’t have enough rest, an unstable diet and little or no exercise. If you work at a MNC or an ITES company or even a startup, you’d have noticed a lot of symptoms in people around you.

In the late 90s when the computer boom became more and more noticeable across the world, people started working long hours, slept at their desks and ate whatever was available in the office pantry. The first and most noteworthy illness these people faced was a chronic neck pain. Then, one by one, each body part gave in. Almost a decade later, the term “deskercise” was coined. It was portmanteau of the words, desk and exercise. The trend soon became a craze and a few companies even made deskercise, a necessity.

But, in all honesty, it is as simple as this – when you want to work hard for your family, shouldn’t you also look out for yourself!

Here are some simple exercises and deskercises that you can try out right away:

Neck Tilt
Sit up straight and tilt your neck to the right – bring your right ear close to your shoulder. Now hold for a few seconds and repeat on the left side. Try 5 times on both sides.

 

Arm Stretch
Sit up straight, bring your palms together and interlace your fingers. Now, raise your connected palms as high as you can. Make sure your palms are pointing towards the ceiling. Try stretching a few times during the day.

 

Leg Stretch
Sit straight in your chair with your feet flat on the floor. Lift one leg, stretch it and hold for 5 seconds. Now, raise the leg as high as you can and hold for 5-10 seconds. Repeat with other leg. Do this at least 5 times a day.

 

Look Away
Sit up straight, turn your head to the right and look over your shoulder. Now, hold for 5-10 seconds. Then, slowly turn back to normal position. Now, repeat it on the left.

 

Air Shrug
Raise both shoulders up towards your ears and hold for a few seconds and release. Repeat a few times for good measure.

 

Open Chest
Bring your hands behind your back, press and hold them tightly. Now, sit up tall and hold the position for at least 10 seconds.

 

Knee Hug
While seated, bend a knee and lift the leg up, and hug it with your arms. Pull the knee in as close to your chest as you can. Hold for at least 10 seconds and repeat on the other side.

 

Chair Squats
Stand up from your chair and sit back down. Now, repeat it 10 times and do it slowly.

 

Calf Raise
Stand behind your chair and hold it for support. If your chair has wheels and easily moves away, you might want to hold your desk instead. Now, raise both of your heels until you are standing on your toes. Now, slowly lower yourself back to the floor. Try it at least 5-10 times a day.

 

Wall Sit
If there’s a good, sturdy wall nearby, this will be a great exercise. Stand with your back pressed against the wall. Now, slowly lower yourself into a seated position. Hold this position for at least 10 seconds. Repeat 3-5 times daily and as you keep doing it, increase the time from 10 seconds to 20 and 30 seconds.