Whats New in The Wellnes Corner
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



You have 250 characters left.