1469 A-Weight-Off-Your-Mind

A Weight Off Your Mind

A Weight Off Your Mind

Workout Guide

Start with a 15-minute warm-up of all the joints from head to toe. Do two sets of each exercise, to a count of 20. Initially, do this under the supervision of a trainer.




  • Neck turns (right and left)

  • Chin up and down

  • Shoulder shrugs

  • Shoulder rotation

  • Spine twisting

  • Pelvis rotation, clockwise and anti-clockwise

  • Knee raises

  • Ankle rotation

  • Light spine stretching exercises (like ardha matsendra in Yoga)

  • 20 minutes of walking/cycling on the treadmill/exercycle

  • Circuit training with two exercises each for legs, chest/shoulders/triceps, back and biceps

  • Full-body stretching with Yoga (Suryanamaskar is excellent for this)

    Cool down with breathing exercises.



What To Do At Office




  • Breathing exercises (anulom vilom, deep breathing, kapaalbhati for stress release)

  • Stretches (for neck, shoulders and back) while sitting

  • Ten-minute breaks after every 90 minutes of desk work by going up and down 10 flights of stairs (takes just seven-eight minutes)

  • Carry healthy snacks from home, like nuts, seeds (pumpkin, sesame, flax) and fruit instead of tempting yourself with biscuits



Reproduced from Outlook Business's Wellness Column by Rachna Chhachhi



 



 


Comments:
You have 250 characters left.