This new phenomenon finds its roots in the millennial generation, where their fast-paced 21st century lifestyles have them at the desk for over 8 hours a day. Staring at a computer screen, 5-6 days a week in chairs that aren’t necessarily ergonomically designed to provide comfort does little for your posture. And we’ve already explained to you how the correct posture plays a vital role in exercise. Well, it’s a two-way street, this one.

You need to exercise to combat the ill-effects of the ‘office body’, but first, learn how to ID it:

  • Hunched back and slouching shoulders
  • Hardening of skin around the wrists and lower palms (due to friction with the desk)
  • Flattened butt
  • Body length compromised. You appear shorter even when you’re standing, because your spine is not upright
  • Belly fat


Manifestations Of The Office Body

  • A need to constantly shift weight when you’re standing, because you aren’t used to carrying the pounds when you stand
  • Tingling or numbness in the legs, because they are in the same position for long periods
  • Neck and lower back pain, which may even require you to buy support cushions
  • Inactivity all day leads to breathlessness, even while doing simple tasks or walking longer distances

Correct Your Posture

  • You need to align your back against the back of the chair
  • Avoid slouching or leaning forward; bring the laptop closer if need be
  • Keep your knees in line with your hips, or slightly higher
  • The shoulders should be flung back and chest should be open
  • Keep your chin up, which basically means, put your laptop on a raised structure if necessary. This will help with the shoulders too


Exercises To Fix That Office Body
Exercise is one of the best ways to get the blood flowing and keep the metabolic rate up while you’re at work. Here’s a rundown of stretches that you can do at your desk.

  • Finger & Wrist Flex: Sit straight in your chair and stretch your arms to the ceiling with your fingers interlocked, and hold position for 10 seconds. This stretch increases blood flow and eases the muscle tension in your arms and shoulders, while also relaxing your fingers.
  • Arm Stretch: Just stay in your chair, grab a bottle of water in each hand and extend your arms so that they are parallel to the ground. Curl the arms in and then let them out, nice and slow.
  • Knee Tucks: If you’re on a chair, sit on the edge and hold the sides to help you get your feet off the ground. Stretch out your legs so that your feel the tension (weight) on your heels. Then, slowly raise your legs and bring them towards your chest and hold for two seconds; get back to starting position. Knee tucks don’t just exercise your leg muscles, they also work your core.
  • Leg Stretch: While you’re seated, keep your left leg planted on the ground, bent at the knee, and right leg stretched out straight. Now, make small circles mid-air with the right leg, gradually increasing the circumference. Do this 30 times clock-wise, and then another 30 times anti-clockwise. Now switch, and do the same with the other leg.


  • Spine Lengthening: Raise your hands towards the ceiling, keeping the palms facing each other. Hold the fist of one hand with the other hand and stretch your hands upwards as if you are raising your body. Your abdominal muscles will get stretched. Maintaining the pose for 10-15 seconds. Repeat on the other side.
  • Booty Bounce: Clench your butt muscles, hold for five counts, and release. You can do this intermittently right through day, as you file that report or check your social media updates.
  • Beat The Belly Bulge: To start, hold a bottle of water using both hands as you sit on the chair. Keep your feet shoulder-width apart, making sure your knees are not locked. Raise the bottle to chest level in front of you, and now turn your torso to the extreme right. It’s almost as if you were turning around, but your feet remain planted solid in the same place. Bring the bottle back to the center, and then do the left side.

Lastly, stand every now and then. Research suggests that simply standing up more often induces the circulation of a fat-absorbing enzyme, which if you’re sitting, remains sedentary, much like your body.

PS: Here’s the low-down on Exercise Programs For Weight Loss.
Also, head here to catch the latest in Fitness Trends.

Read More:
5 Stretching Exercises To De-Stress Your Muscles At Work
The Lazy-Girl Workout: We Come Armed With Exercises For The Chair Person
Work Hard, Train Hard: Promoting The Fitness Culture In Office