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