Fitness at the Desk
Guest article by Shwetha Bhatia
Sitting for too long at a stretch can be hazardous. It has numerous postural and metabolic effects eg., cervical, lower back issues, heightened risk for diabetes, heart disease to name a few. Bloating and constipation are common digestive issues observed in those who are desk bound.
Prolonged use of the computer or mobile phone can cause the Scholar’s neck, cell phone elbow, texter’s pinky, Blackberry thumb and digital eye strain. Try these tips once every 2 hours to boost circulation!
- Ankle rotations
- Hip rotations
- Neck rotations
- Calf raises
- Forward bend (bent knee if less flexible)/Lower back stretch
- Wrist rotations
- Forearm stretch
- Trapezius stretch
- 5 Deep breaths, look away from the screen and focus at an object away.
- Water breaks; walk for 10 mins after your meal.
Remember even exercising for an hour daily does not offset the deleterious effects of sitting continuously.
Shwetha Bhatia is a registered dietician with the Indian Dietetic Association. She runs her practice under the brand name “Metamorphosis’ in Mumbai. She is also a competitive fitness athlete (IBBF Bronze winner at the State & National Level 2015). She has also set up her own gym and nutrition counselling centre in Goa called Gym & Tonic. She’s also a columnist for the fitness magazine Krunch Today.