By Alwaleed Alkeaid

Quick office workouts to combat the hazard of prolong sitting.

Did you know that sitting in your office from 9 – 5 p.m. can do much harm to your body in the long run than you thought? Office spaces are set up to require little movement, making the idea of being active an afterthought. The weight gain is something you don’t realize until the clothes start getting tighter and it’s off to the stores you must go.

Apart from the increased weight and inches, desk jobs also puts strain on your back, wrists, eyes and neck, and can result in a general loss of muscle tone. Prolong sitting is also linked to diabetes, heart diseases, metabolic syndrome, rheumatic disorders, obesity and cancer.

To combat the adverse effects of the 9 – 5 routine, it’s important to exercise. But when can you find the time? Workplace workouts helps you maximize your limited hours and are perfect for quick breaks. We know space may be a problem and you don`t want to get sweaty and tired. Don’t worry, we got your back! Here`s a quick workout you can do in your formal clothing. It`s easy, everyone can do it, and it doesn`t take much of your time.

All you really have to do is get up every 60 minutes and do these four exercises for 10 repetitions only.

1. Chair Squats

• Stand in front of your chair.
• Lower yourself down till your butt hits the edge of the chair.
• Stand up again and repeat.

2. Leg Extensions

• While sitting, straighten your right leg.
• Hold it for 10 seconds, and then lower it down.
• Repeat on the other side.

3. Front Raise

• While sitting, hold a book or any object that has some weight.
• Raise it to shoulder level.
• Lower it down and repeat.

4. Rear Raise

• While sitting on the edge of the chair, hold two bottles of water or any two other objects that are equal in weight in front of you.
• Raise upper arms to sides until elbows are shoulder height.
• Repeat