Reduce your risks of diseases like cancer and type II diabetes by working out at your table. By Dawn Chen
Photo: diego cervo / www.123rf.com
Spending hours glued to your computer screen hurts more than just your eyes – it can even up your risk of type II diabetes, cancer, obesity, and even premature death. Yikes. These are the findings of four students from Nanyang Technological University (NTU), and they’ve since launched the ‘Get Your Bottoms Up!’ campaign in a bid to get Singaporeans to avoid being sedentary for too long. Combat the prevalent modern-day problem of prolonged sitting by incorporating these simple exercises that you can do while at your desk.
Photo and information: Get Your Bottoms Up! Campaign / NTU
Neck rotation or stretches
Sit with your feet flat on the ground. Place your left hand on the top of your head and slowly tilt your head to the left. Apply gentle pressure to increase the stretch. Hold for 30 seconds and repeat on the other side.
Move your shoulders in a backward circular motion so that they are moving in an up, back and down direction. Do not roll shoulders forward. Repeat 10 times.
Seated lateral trunk stretch
While in a seated position, raise up your arm and bend to the opposite side for a stretch. Repeat three times and hold for 30 seconds each time.
Seated hamstring stretch
While seated, rest your heel on the floor with your knee straight and gently lean forward until you feel a stretch behind your knee/thigh. Repeat three times and hold for 30 seconds each time.
Quad stretch – standing
While standing, bend your knee back behind and hold your ankle/foot. Next, gently pull your knee into a more bent position. Repeat three times and hold for 30 seconds each time.
While standing with feet shoulder width apart and in front of a chair that is facing you, bend your knees and lower your body towards the floor. Repeat 10 times and hold for two seconds each time.
Standing hamstring curls
While standing, bend your knee so that your heel moves towards your buttock. Repeat 10 times and hold for two seconds each time.