How to live longer: Five exercises you can do at your desk to avoid an early death

Exercise is vital for a healthy wellbeing and research has shown sitting for long periods of time can increase the risk of an early death. The NHS advises getting at least 150 minutes of moderate aerobic activity every week and doing strength exercises on at least two days a week. But when you’re at work all day and lead a busy lifestyle, it can be hard to find the time to keep fit. Kajsa Ernestam, in-house dietitian at global health app Lifesum, recommends five exercises to relieve stress and help strengthen and tone your body, straight from your desk.

Magic carpet ride

Sit cross legged on your chair, suck in your stomach and place your hands on the armrests. Putting your weight on your arms, lift yourself a few inches off the seat.

Using your hands, arms and core, hold the position for 10 to 15 seconds before lowering yourself back onto the seat. Rest and repeat five times.

Wrist stretch

Stretch out one arm, with the palm of the hand facing down, and use your other hand to pull the fingers of the outstretched arm down for three seconds and then up for three seconds.

Do the same with the other arm. “Typing away all day can be hard on our wrists, so this is a great stretch to relax them,” said Ernestam.

Leg lifts and curls

Stretch your legs out in front of you and cross them over. Using your core, lift your legs off the floor and press your top leg down against your bottom leg, resisting the pressure with your bottom leg.

Hold this until your leg muscles feel tired and then repeat placing the other leg on top.

Steady heel raise

Stand or sit up as tall as you can and slowly lift your heels off the floor, until you are resting on just the balls of your feet.

Hold and then slowly lower. Repeat 20 times on each foot and then do a set of 10 on each foot.

Neck and shoulder shaper

Beginning with your neck, place your head into your hands and press your palms into your forehead. Go to push your head backwards, but resist using your neck muscles.

Then, clasp your hands together behind your head and push your head backwards, using your hands to resist.

After this, roll back your shoulders until your shoulder blades are touching, imagining

you are holding a pencil between your shoulder blades.

Hold for 10 seconds before relaxing and repeating.

source: express.co.uk