DHAKA: Here are some exercises that you can do while you are at work.

Sitting at your desk and staring at the computer screen for hours is not something that most of us, who have regular nine-to-five jobs, can avoid.

However, what is most worrying about this kind of a sedentary lifestyle is that it takes a toll on our health and fitness. With all of us running after time constantly, and not getting ample time to workout at home or at a gym, exercising while at work, may be the only possibility.

This will not only reduce stress and keep you energized, focused and healthy, but will also increase your productivity at work. All you need is a break of a few minutes.

If you are not blessed with a gym in your office premises, do keep the following tips in mind and make the most of it. You can practice these without leaving your office. Do them every day and notice the difference.

Take it to the mat
Keep a fold-able exercise mat in your office, which can be used to carry out basic exercises like stomach crunches, push-ups and leg lifts. This can help to burn off carbohydrates and revitalize you for the rest of the day.

Take the stairs
When given the choice between taking the elevator or climbing the stairs to your floor at work, opt for the latter. Climbing stairs is an easy exercise and also one of the best every day exercises for office-goers. It not only burns calories, but this cardiovascular activity also gets your heart pumping and helps in boosting blood circulation.

Stress buster
Squeezing a stress ball repeatedly gets the blood flowing, and is a good exercise for heavy keyboard users. It also increases strength of the forearm and joints. And it is fun!

Keep walking
Walk around your office after lunch, or within the premises. Brisk walking for 10 minutes or more, boosts energy levels and helps fight stress and aids in relaxation.

Throw your weight(s) around
Keep small hand weights at your desk and lift them while talking on the phone. Try lifting weights that are not very heavy when sitting at the desk. Take a 10-minute break to stand up and do simple lifting exercises. Do two or three sets of 10 to 12 repetitions for a quick, efficient toning workout. You can also stretch a bit while sitting on your chair.

BDST: 0255 HRS, AUG 29, 2014