Fitness mantra: Stay fit with these simple exercises right at your office desk

But, when your job requires you to sit down for long hours in front of a computer, squeezing in some workout time while at your desk through simple exercises can be extremely helpful. Fitness experts suggest that these easy stretches can be done every three or four hours, even while you’re swamped with work, as they require very little effort.

Give your spine a break from the hours of sitting down with a good stretch. From your chair, turn your torso to the right with both hands on the arm of the chair. Now, drop both the shoulders and twist to the left. When your spine stays flexible, it is easy to keep your shoulder and hips flexible too. Repeat the movement at least 20 times.

You’re seated at your desk doesn’t mean you can’t keep your limbs active. Sit on the edge of the chair with your legs bent at the knees 90 degrees and feet flat on the floor. Hold the chair or the armrest with your hands for support while you lean back, keeping the spine straight. Raise both legs up towards your chest, and then back to the floor. Repeat the movement 30 times.

Stay seated in your work chair with your back straight and legs bent at the knees. Keep your feet planted on the floor. Touch your shoulders with your hands and without moving any other part of your body, roll your arms forward in a circular motion. The same movement can be repeated by rolling the arms backward. Repeat the arm circles 20 times in each direction.

Stand in front of your chair with legs shoulder-width apart. Squat down like you are about to sit on the chair, but without touching it. Keep your back straight, knees above the feet and weight on the heels. Try and keep your hands together with arms bent at the elbows. The movement can be repeated 20 times.

The idea is to keep moving and not remain in the same posture for long hours. Take the stairs whenever possible at work, and squeeze in a short walk in your lunch break after you’re done with your meal instead of hanging around in the cafeteria. If your workplace allows, swap your chair for a Swiss ball to make working out at the desk more fun.