No time for work out? 6 exercises that can be done in office and their impact on health

Long hours of sitting with a sedentary lifestyle can do more harm than just back pain. A study-review by NIH emphasizes long sitting hours are a risk factor for cardio‐metabolic disease, type-2 diabetes, obesity, coronary artery disease, and musculoskeletal disorders.
The average working time of an Indian office-job is around nine hours, when combined with the commute and daily chores, there’s no room left for physical activity. Not everyone can leave their job to focus entirely on health, but practicing some simple habits can certainly make a difference. Below are 6 simple exercises that can be done at the office desk.
It is important to note that these exercises will not provide the same effects as a full-time workout or 10,000 step count would. They are, however, a healthier alternative to prolonged inactivity.

This exercise can be done while sitting or standing. Keep your feet hip-width apart. Slowly raise your heels off the floor so that you are standing on the balls of your feet. Keep your body straight and core engaged. Pause at the top for 2–5 seconds, feeling the contraction in your calves. Slowly lower your heels back to the floor, controlling the movement. Perform 10–15 repetitions for two to three times a day.
The best time to perform calf raises is after lunch. NIH research suggests calf raises significantly reduce the postprandial blood sugar spike.

This exercise is done simply by marching the legs while sitting on a chair. NIH research shows that seated exercises can lead to significant improvements in balance and mobility.
To practice, sit upright on the chair and keep feet flat on the ground, with knees bent 90 degrees. Lift the right knee up (as done for marching) and keep the right leg on the floor. Repeat this with the other leg for 10 to 20 twenty times. Gradually increase the repetitions.

According to the American Journal of Physiology, intermittently performing seated knee extensions can boost lower-limb blood flow, slightly raise energy expenditure, counter leg vascular suppression from sitting, and help mitigate stiffness associated with sedentary postures.
One can easily perform seated knee extensions at an office desk. To perform, sit upright with back straight, feet flat on the floor, and knees bent at about 90 degrees. Slowly extend one leg forward until it’s parallel to the floor, holding for 2–3 seconds while squeezing your thigh muscles. Lower it back down with control and repeat on the other leg. Perform 10–15 repetitions per leg for 2–3 sets throughout the day.

Oblique twists done intermittently at a desk can engage core muscles to support posture, reduce trunk stiffness from prolonged sitting, and modestly elevate movement. NIH study emphasizes that core exercises can alleviate muscular fatigue induced by prolonged sitting.
To perform oblique twists, sit tall on the edge of a chair with feet flat on the floor and shoulders relaxed, engaging the core by pulling the belly button slightly in. Bring both hands together in front of the chest, then slowly twist the upper body to the right, keeping hips and legs stable. Return to center and twist to the left, performing 10–15 repetitions per side.

This is an optical one, as prolonged screen time, in most cases, is a part of desk jobs. Laptops or computer screens leave the eyes tired, dry and sore. The 20-20-20 rule is a simple yet powerful practice to maintain vision and eye-health.
How to practice: - Take a break from screen every 20 minutes - Look at something 20 feet away- For at least 20 seconds
The three ‘20-factors’ relieve eye muscle fatigue, support tear film and mixture and may even slow myopia progression.

Frontiers review suggests breathing exercises can lower physiological arousal, reduce stress and anxiety, and modestly reduce resting blood pressure and heart rate when practiced regularly for a few minutes per day.
Some easy breathing practices that can be done while working are box-breathing method and cyclic breathing technique. Even practicing one of these for 2–5 minutes multiple times a day can enhance relaxation, focus, and overall well-being while sitting at your desk.