THE OFFICEGOER’S GUIDE TO FITNESS

1. Introduction

The aware entrepreneur and office worker today wants it all—a brilliant career, an upscale lifestyle, and along with it, an informed mind and a FIT BODY! The young sedentary worker is no longer willing to sacrifice health and fitness in the pursuit of career goals. And there is no need to do so! Today’s entrepreneur can have it all—a fit body and healthy mind even in the midst of punishing work schedules: a few simple steps is all it takes!

As an entrepreneur or a busy business owner, you are likely to carry the weight of your business, team members and many other day-to-day worries on your shoulders. Further, if your work schedule tends to chain you to your desk, preventing you from moving around or releasing your stress, these issues can really snowball and take a toll on your health.

Intensive work routines, especially ones entailing large chunks of desk time, not only increase incidence of obesity and overweight, but also lead to painful joints as well as various kinds of postural pains, usually as a consequence of deconditioning of body muscles and bad postural habits. In other words, a sedentary life with a desk job has a great likelihood of compromising your health and fitness levels to enormous extents. It has been predicted that eventually, all of us working behind the desk over long hours will suffer from the Chair Disease, probably within a decade!

Here are a few simple tips for busy entrepreneurs, who feel the need to stay healthy and fit, yet find it hard to do so, given the compulsions of their businesses.

2. Fitting exercise into your office schedule: no extra demands on your time!

• Take micro breaks between work. Get out of your chair every 30 minutes or so. You may start by keeping the bin at a distance from your desk, so that you are required to take those extra steps.

• Park your car in the furthest slot, away from the foyer or elevators.

• Take your calls while walking around the office, or at least, within your cabin.

• Keep an exercise ball handy in your office. If you run your own business, you will probably have the flexibility to sit on the exercise ball rather than a regular work chair for some part of the day. This helps improve your core strength. Do consult your physiotherapist in case you have a history of back pain.

• Keep a stress ball or smiley ball on your desk. Squeezing and releasing it will improve blood flow to the hand and will help rejuvinate tired hands during and after a stressful day.

• Adopt a good posture while sitting.

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3. A breath of freshness to drive away work stress: Breathing Right!

There is reason why every guided meditation session begins with breath control techniques, namely, breathing right is a sure fire way to get rid of stress. A couple of minutes of breathing exercises will help you remove toxins and unwanted stress and anxiety that exaggerate your wrong postural habits. Distressing prevents unwanted muscle spasms and tight bands in various parts of your body, especially in the neck, upper and lower back.

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Practicing Bhastika, a form of breathing, which has been found to relieve stress, is a good way to start.

One cycle includes a minute of slow breathing (30 reps/min) and three minutes of fast breathing (60 reps/min).

At the end of one cycle, take a deep breath while opening up your chest, shrug your shoulders, and look up towards the ceiling, keeping your eyes closed feel the energy travel up your body, filling your head with oxygen and white light. Hold for 10 seconds , bring the head back to neutral and exhale slowly.

Repeat the entire set three times.

4. You are what you eat: simple nutritional tips for a well nourished, healthy body

Never skip breakfast. While sleeping your metabolism slows down, and eating a few hours shortly after waking will help boost your metabolism.

Avoid caffeine and sugar. Munch carrots or apples rather than cookies. Drink lots of water. Studies have shown that drinking 8-10 glasses of water keeps you alert and

also helps with weight loss. Hydrate your body with herbal teas instead of coffee. Add a little honey or cinnamon for that

extra zing. Flavored water is another interesting option. And that doesn’t include soft drinks. For the inveterate snacker:

Make that yogurt more delicious by adding a granola bar and fruit to it! It can be a complete meal by itself.

Quinoa salad is another healthy option. Munch on fruits, roasted nuts and seeds like flaxseed, sunflower seeds, instead of biscuits.

These will keep you more alert through the day.

5. The right posture to prop up your fitness regime!

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Treat your spine as a shrine. The infograhics below provide postural tips for a few simple exercises for the right posture involving anti-gravity muscles. These can be done on a 6 hourly basis for a fit body:

a. Wall Push-Ups

b. Shoulder Shrugs

c. Dorsal Extension

d. Overhead Stretch

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e. Chin Tuck

f. Self-Stretching of the Trapezius Muscle

g. Chair Rotations

h. Lunges on Step

i. Abdominal exercise

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Note - Repeat each exercise 5 times to remain sharp and alert even at the fag end of a hectic day.

Maintain a log book of your simple daily check list of what you need to carry, eat and do. This will help you adopt a healthy lifestyle.

Remember: Health is the greatest wealth. A person who has health can always earn wealth, but a person who loses health to gain wealth can never get it back!

It's time to reclaim your life and take your health to the next level of wellness!

PHYWORLD

Dr. Vandana’s Physical Therapy & Fitness Clinics

Address

4, North Avenue, Punjabi Bagh (West), New Delhi – 110026

C-3, Defence Colony, New Delhi- 110024

Mobile No:

+ (91) - 9910088152, 011- 25225527

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