10 Minute workout you can do on lunch break while working from home

Prior to the Covid-19 pandemic, “sweat working” gatherings and healthy power lunches were popular ways to connect with colleagues, build new professional relationships, and make and implement important plans. Then in early 2020, work life changed dramatically for millions of people. People are restricted to stay at home for the safety from Covid-19 Pandemic and that have taken a huge impact on their health. People are eating more, sitting all day because of that obesity have increased a lot in last two years.

So today, Mandy Narula a certified sports nutritionist would be helping you with some exercise which can be done from your own home. No equipment required, just you need to give 10 minutes daily in your lunch break do these exercise for 10 minutes so that your health can be improved.

How to perform the Side Bed Chest opener exercise -

Quad Stretching - Grasp your ankle and gently pull your heel up and back until you feel a stretch in the front of your thigh. Tighten your stomach muscles to prevent your stomach from sagging outward, and keep your knees close together. Hold for about 30 seconds. Switch legs and repeat.

Hamstring Stretch - 

Now we would be doing some Strength training exercise 43 seconds each.

Reverse Lunges, Incline Push- up, Body weight squats, Triceps table or chair Dip.

Reverse Lunges -   Start by standing straight and bracing your core muscles. Then take a giant step backwards with your left foot. Bend your right knee until it's at 90°, and lower your left knee until it is also bent at a right angle. Then push back up and return to the starting position.

Incline Push up -   Lean in slightly and place your hands on the wall or table just wider than shoulder width. Slowly and deliberately bend the elbows and move in as close to the wall as possible, inhaling. Slowly and deliberately push off the wall until your elbows are straight, but not locked. Exhale as you push up.

Body Weight squat - 

Triceps Table or Chair Dip - Sit on the chair with your hands either next to your hips or slightly under your hips. Lift up onto your hands and bring your hips forward. Bend your elbows and lower your hips down, keeping shoulder down and hips close to the chair. Push back up but don’t lock your elbows and repeat.

Now last two minutes of exercise would be to cool down your body so we would be performing triceps stretch, seated cat/cow , figure four stretch, shoulder roll, neck stretch.

Triceps Stretch - Extend your right arm to the ceiling, then bend at the elbow to bring the right palm toward the center of your back, resting your middle finger along your spine. Use your left hand to gently push your elbow in toward the center and down. Hold this stretch 30 seconds for three to four repetitions on each side.

Seated cat Stretch –

Figure Four Stretch - 

Shoulder Roll –

Neck Stretch – Keep your head squarely over your shoulders and your back straight. Slowly turn your head to the right until you feel a stretch in the side of your neck and shoulder. Hold the stretch for few seconds, and then slowly turn your head forward again. Repeat on your left side.

You just need to give 10 minutes daily between the lunch time to do these exercise and it would be very beneficial for your health.

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