Use your desk or chair. Position your hands shoulder-width apart on the desk or chair, then move your butt off the front with your legs extended out in front of you
A number of Ugandans spend too much time working behind a desk trying to hit deadlines as required by their job description, a factor that contributes to backache and obesity, among other ailments.
Here are some exercises that can be done irrespective of being at work or at your desk.
Stretching: A simple stretch while standing and touching the floor will save you from backache. Some can also be done while seated. For example, drop your chin down towards your chest and gently roll your head from side to side.
Walking: If you can, choose to use the stairs instead of the elevator. This will help you burn more calories, hence mitigating the obesity factor.
Tricep Dips: Use your desk or chair. Position your hands shoulder-width apart on the desk or chair, then move your butt off the front with your legs extended out in front of you. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
Push-Ups: As you panic at the thought of getting on the floor in your office, always remember, your life is more crucial. There are different options besides the floor. The modifications are to do them on the wall or on the edge of your desk.
Pretend jump rope: Hop on both feet at once, and alternate. Increase the intensity by adding the arm movements you would do if you had a rope.
Alternatively you can also use an actual rope.
Squats: From your chair, stand up, sit back down and repeat 10 more times. This will be better than not exercising atall.
Wall sit: Stand with your back against the wall and slowly lower yourself into a seated position and hold for 10–30 seconds at a time.