How these five to 10-minute workout routines can take away the ill-effects of sitting too long

They keep your body well-oiled and improve insulin sensitivity, says holistic health expert Dr Mickey Mehta

Because jump ropes are light and cheap, it’s an excuse-free workout that you can do almost anywhere and anytime. (File/ Getty)

Sitting for long hours and spending time interacting on social media have become a way of life. Lack of proper sleep and nutrition, love of junk food, constant stress and most importantly lack of a workout routine have led to an unhealthy life for most of us. Even a daily 20-minute walk, which can take away the effects of prolonged sitting, seems difficult.

But there’s another doable way to keep to your fitness goals. A five to ten-minute workout can help you improve overall imbalance, ensure better oxygen supply to the body and improve functions of all the systems and organs. It improves focus, concentration, endurance, flexibility and stamina. These short sessions won’t burn a lot of calories but cumulatively amount to an hour of physical activity, which is progression from zero activity. They keep your body well-oiled and improve insulin sensitivity. Here are few simple routines that can be done on weekdays

1) The jumping jack combo: Begin with simple warm-up exercises for three minutes that include neck movements, hand and shoulder rotation, leg swings followed by gentle twisting, side-bending and forward-bending. Then do jumping jacks, which involve softly bouncing over the ground and gently landing back down. This combination makes for an excellent cardiovascular workout that should be performed slowly and in sets for approximately one minute each.

2) Jumping rope: This is a great way to develop your cardiovascular fitness, burn calories and boost your metabolism. Because jump ropes are light and cheap, it’s an excuse-free workout that you can do almost anywhere and anytime.

3) Bodyweight Squats: Squat down as if you were sitting on a chair after standing with your feet shoulder-width apart. Hold it for a minute. Maintain a straight back and an erect chest. This works the core, glutes and legs.

4) High Knees: While running in place, raise your knees to your chest. This exercise takes one minute. This vigorous workout increases heart rate, burns calories and strengthens heart muscles.

5) Lunges: Take a step forward with one leg and lower your hips until your knees are bent 90 degrees. This exercise takes one minute. With every lunge, switch up your legs. This works the glutes, hamstrings and quadriceps.

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6) Burpees: These are a form of full-body exercise that can also burn a significant number of calories in a short amount of time. This routine works on the chest, arms, legs and core muscles. Stand straight with your feet shoulder-width apart. Bend your knees and place your hands on the ground in front of you. Jump your feet back and get into a push-up position. Do a push-up, jump your feet back towards your hands, then jump up as high as you can. Repeat for one minute, rest for 15 seconds, and repeat for three sets.

End with yoga poses and simple stretches. Remember, along with a workout routine, eating healthy, drinking adequate water and rest are important for overall idealistic health goals.