A Weight Off Your Mind

  • 102 Months ago
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