Desk workouts for super dads

Try these simple workouts to stay in top shape

Young dads often put in long hours at their desk under stressful circumstances. Sitting at a desk for eight to 10 hours without taking a break was something the human body was never meant to do, and doing so repeatedly takes a heavy toll on the health. Long working hours have made it harder for working professionals to find the time to develop and maintain a fitness regimen. Which is why men in their 30s and 40s become vulnerable to diabetes, obesity and cardiovascular disorders. Given their hectic lives, the best possible solution for fathers is to try desk exercises.

Contrary to common beliefs, desk workouts are an excellent way for a cubicle or workstation-bound employee to stay healthy. They have been proven to increase calorie burn, ensure healthier joints and muscles, and improve blood circulation. As a result, people are less stressed, more productive, and sleep better. In addition to a healthy diet, desk workouts are an accessible alternative to a time-consuming fitness routine. Here are 10 desk workouts that can be performed at any time of the day:

• The wall sit: The wall sit exercise strengthens muscles, aids one’s ability to focus and increases stamina. Stand with your back against the wall, bend the knees and slide your back down the wall until the thighs are parallel to the floor. Try and stay in this pose for a minute or two.
• The glute squeeze: This is a perfect toning exercise for your gluteal muscles. Simply balance on one leg, squeeze the muscles of your lower back and hip, hold for five to 10 seconds, and release. The glute squeeze will improve your balance and core stability.
• The seated leg raiser: While seated, straighten one or both the legs and hold in place for five or more seconds. Then, lower the legs back to the ground without letting the feet touch the floor. This exercise strengthens the abdomen and helps support the back muscles.
• The fist punch: Make a fist and punch in the air for 60 seconds while seated on your chair. This exercise improves muscular stability in your arms, shoulders and core. The fist punch improves your overall upper body strength as well as the strength of smaller stabilising muscles.
• The shoulder shrug: Simply raise both shoulders up toward the ears, hold for five seconds and relax. Repeat 15 times. The shoulder shrug exercise fixes tight shoulders and relaxes your muscles.
• The ab squeeze: This is a simple yet effective desk exercise. Sit up straight and keep your feet flat on the floor. Keep your back straight and slowly inhale and contract your abdominal muscles. Hold on the position for 15 seconds and relax. Repeat 15 times.
• The neck stretch: Sit up tall and drop your right ear down towards your right shoulder. Hold for a few seconds and repeat the same on the left side. Neck stretches and flexibility exercises improve elasticity in the cervical spine area and help relieve stiffness and pain.
• The chest opener: Bring your hands behind your back, press your palms together, sit up tall and hold for five to 10 seconds. Practising this simple exercise can help you de-stress and relax.
• Spot jogging: Stand at your desk, jog for one minute and sit back. Do it every hour. Jogging in place can be an effective way to burn calories, and can increase your stamina and endurance.
• The tricep dips: Position your hands shoulder-width apart on your chair while seated and then push downwards to support your body as you move off the front of the chair with your legs extended out in front of you. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints. This exercise strengthens chest and shoulders.

(The author is a fitness enthusiast and co-founder of FITPASS)