A desk worker shares low-cost ways to stay fit during long workdays: take hourly walking breaks, do chair squats and stretches every two hours, stay hydrated, and use a stability ball as your chair. These simple moves combat heart disease, diabetes, and thyroid issues without leaving your desk.
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Hello and welcome back to my channel. Thank you so much for being on this channel because I want to give you some simple tips that you can implement immediately. In this video, I'm going to be telling you how to get fit and how to stay healthy from your own desk. We all lead very busy lives. Those of you who are working sometimes are seated at your desk for 6 hours, 8 hours, or even 10 hours. And that's my story as well. In 2018, I took my entire fitness journey online, and after I took it online, I realized that I was leading a way more sedentary life because of one-to-one calls, because of my masterminds, and so many things— meetings, team meetings. And I'm sure you're going through it. Now I'm seated here right now in my living room. I've got a small little area and I've got my office in my living room. Whether your office is in your living room like mine, or whether you're going to work, the point is, if you're sitting in front of the PC, if you're sitting in front of the laptop, you are sedentary. You're not moving your life, you're not moving your body. And because you're not moving your body You get very unhealthy because all these lifestyle problems that are coming around for everyone— heart problems, blood pressure, cholesterol, PCOD, thyroid, diabetes— these are all problems because of lifestyle. And your lifestyle has changed only because you're leading a very sedentary life. Now, even at your desk, think about it. Like, my chair has got wheels. If I want to go get something from there, a lot of you don't even get up from your chair. You just go wheel yourself out and talk to your colleague and come back. That's the reality. Too much of automation around you. While that automation is doing wonders to businesses and AI and everything is doing wonders to businesses, it's not doing good to your health. And it's high time you wake up and you realize that you need to start getting way more active. Than your actual journey is right now. Think and understand that you can get fit, you can lead a way healthier life than what you are right now. Just because you're seated at the desk and just because you don't have the time to exercise does not mean that you can't get fit, you can't get healthy. So these are a few things that I did When I took my entire business online since 2018, initially when I started, I felt a little uncomfortable and I felt that I was putting on weight in my belly. And when I implemented all these things along with my routine work, I realized that I was getting way more fitter. I was feeling way more energetic. So the few things that you can do seated at your desk is number one is take breaks often. Every time you're not in a team meeting and you're doing some project work or doing something on your laptop, I personally get up every 1 hour, walk out. Because I'm working from home, I go into my living room, I walk up and down the hallway for about 5 minutes, and I come back. And in order to do that, whether you're working from home or whether you're working from office You have to wear very comfortable footwear. When you wear comfortable footwear, you feel comfortable walking up and down. So whether it is slip-ons, Skechers, or whatever works for you, but make sure that your footwear is comfortable. When you're seated at the desk and you're looking at the screen all the time, it's draining your energy. So make sure that you drink a lot of water. I always keep my water bottle next to me and I always constantly, every few minutes, I'm sipping on water. So sipping on water helps you to recoup and rejuvenate, and plus it will help you in burning fat because it'll help you in removing the toxins from your body. When toxins go away from your body, fat will not accumulate in the body. Then when you're seated at this desk and you can't get up, learn to start doing some basic stretches at your desk like neck stretch, shoulder stretch, arm stretch, chest stretch, back stretch. Learn to do these things and you'll feel that, oh my God, your body is like opening up. You can also do some lower body exercises like leg extension exercises. You can get up and sit down on the chair 10 times every 2 hours, and that becomes a squat. A squat will work on your lower body. It'll get the blood pumping. So when you're sitting all the time there's too much of blood accumulating in your lower extremities. Every 2 hours, do 10 squats and let me know how you feel. Trust me, you'll feel much better. Besides working on your body, when you are getting calls, try not to take your calls at your desk. I always make sure that I have my AirPods ready with me, and you don't have to have AirPods, whatever works for you. Many times I just take a call on my speakerphone and I walk up and down and I take the call. That way at least I'm not seated. So every call that you have to take, go up and down. You know the standard that everyone's talking about, a desk, a standing desk? While a standing desk is very good, I want you to know that you don't— it is very good and I use it, but I have never invested in a standing desk. What I've done is taken one of those small bathroom stools put 2-3 books on it, and I put my laptop on it, and I stand and take a lot of my master classes. Because after being seated on a chair all day long, I cannot sit anymore. I have to stand, and that's what gives me the energy. And while I'm standing, I'm not straight, right? I'm moving around a little bit. So when you move around a little bit, the little bit of blood flow will really help you, will rejuvenate. So these are some things that you can do. Then a lot of people have stability ball. Instead of sitting on a chair like this, you can sit on a stability ball. While you can sit— when you sit on the stability ball and work, it also works on your core unknowingly. So without you realizing, you're strengthening your core, you're strengthening your legs, you're strengthening your entire body. Another thing that I personally do at my desk is I have a set of affirmations in my notes. Once in 2 hours, I open up my affirmations and I read my affirmations in my mind, and that kind of brings me back to my goal. Because when you're working consistently, you're only doing what is required for the moment. You need to start reprogramming your mind about your own future. So think about the right affirmations towards your health, because that's wealth. Health is wealth. So start saying the right kind of affirmations for your health, and you'll start feeling that you're more in control of your own health. And whenever— last but not the least— whenever you get very stressed, just sit back, just do deep breathing. When I say deep breathing, don't make a drama out of it in your office. Just inhale, just close your eyes. Inhale and exhale. Just do this 5 times. You know what? You don't even have to close your eyes. You don't have— there is no set rule. Inhale, exhale. Inhale from the nose, exhale from the mouth or the nose. There's no such rule. I just inhale calmly and exhale. Doesn't matter from where you do it. Because when you work on your breath, your mind will start getting calmer. Try these tips and let me know in the comments below how they work for you. If you like the video, click on the like button, share, and let's get India fit and let's get India healthy.
