Physical exercise routine for corporate executive

PHYSICAL FITNESS FOR BUSY CORPORATE EXECUTIVE

As the corporate executives reaches the age of thirty five plus we find him struck deep in work routine from morning till evening while chasing the deliverables related timelines. Whatever time is left is used for fulfilling the responsibility toward home and family.

It is during this age that work start taking precedence and executive start to ignore the health for which they have to pay the heavy price later in terms of various health problems resulting in work efficiency loss and mounting medical bills.

Being involved in the corporate world as a full time executive for the last fifteen years, I have found that the key to avoid health problems while keeping the normal office hours is to incorporate the simple exercise routine along with fifteen minutes of brisk walk in the daily life.

MORNING EXCERCISES
The following exercises are suggested for the morning since later in the day business meeting and family obligations may prevent the executive from taking the routine.

1. Triangle Bend
· Stand with feet approximately two to thee feet apart
· Bend sideward and touch the left feet with left hand.
· Raise the right hand straight up while bending the neck to look at the right hand palm.
· Hold for fifteen seconds and return to the original position.
· Do five sets on each side
Benefits: Good for toning up the waist, back, spine and neck area. It also benefits in the diabetic condition.

2. Upper Body Twist
· Sit upright with leg elongated straight in front
· Bend the right leg and keep the foot on ground outside but touching/next to left knee
· Take the left hand over the right leg and make its palm touch the ground
· Put right hand palm on ground behind the back
· Now rotate / twist the chest on the right side so that left leg, chest, both shoulder and right hand is in one straight line.
· Body weight shall be on the bottom.
· Hold for a minute on each side.
· Do three repetitions.
Benefits: It makes the abdominal vertebrae, cartilage and ligaments strong and flexible plus improve the blood flow in the abdomen. It strengthens intestine, muscles around spine and activates nerves.

3. Back Arch with Leg Bend
· Sit with both leg straight in front and hands on the sides with palms touching the ground.
· Put right leg on the left thigh and left leg on the right thigh.
· Take the help of elbows and lie on your back. Try to stretch and arch up the back as much as possible, with Hold on for thirty seconds and then make the back and legs straight to get the body in original relaxed state.
· knee remain touching the ground
· Hold the hands together while the elbows remain touching the ground.
Benefits: Makes neck and back muscles flexible and strong. It also benefits lungs, naval, pelvic region and spinal cord.

4. Upper Body Raise
· Lie down straight on your stomach. Knee and feet of both legs shall touch each other. Palm shall be facing the ground and hands kept on side with fingers pointing in front. The elbow remains touching the side abdominal area.
· Rise up the chin as much as possible while bending the back. Raise the chest and upper abdominal area above the ground till the naval only.
· Later as one gets used to this exercise, he/she can also raise the palm above the ground and make hands straight like an arrow.
· Keep this position for fifteen seconds and after that straighten the bend and slowly bring your chin to the ground.
· Do three to four repetitions with normal breathing. Later on breathing can be put to hold during the exercise.
Benefits: Energizes the upper body and improves digestion. Add flexibility to spinal region and improves blood flow.

5. Lower Body Raise
· Lie down straight on the stomach with the chin touching the ground. Both hands shall be straight on sides with palms facing upward and fisted. Legs shall be straight and toes joined together and facing upwards.
· While breathing in, raise the legs up till the pelvic region. Keep the balance of chin, hand and chest weight.
· Hold for fifteen seconds and come back to the original position.
· Do three to seven repetitions of this exercise.
Benefits: Reduce stress while stimulating the abdominal region. Improves posture and strengthen muscles of back, arm and leg.

6. Seated forward Bend
· Sit with legs straight in front. The calf, knee, ankle and toes of both legs shall be touching and next to each other. Keep the head straight with eyes in front. Also keep the arms down straight with elbows on side and palm facing down while touching the ground.
· Now hold the toe of right foot with right hand and toe of left foot with left hand (Alternatively toes can be replaced by knee in case of problem in bending).
· Breathe out and tuck in the stomach. Now bend forward with your head trying to touch the knee. Hands joints, legs, shall remain touching the ground.
· Hold on for fifteen seconds and come back to the original sitting position.
· Do four repetitions.
Benefits: This exercise is making the muscles stretch and contract to strengthen them. Good for virility and loosing weight.

7. Bow and Arrow Stretch
· Sit upright with leg elongated straight in front
· Bend the right leg and keep it on the left leg.
· Now hold the left toe / thumb with right hand and right leg thumb / toe with left hand
· Breathe in and lift the right foot (by left hand grip) till it touches the left ear (or to the extent possible)
· Hold on for few seconds and then slowly go back to the original position
· Repeat the same with left leg and right hand grip
· Do three repetitions.
Benefits: This exercise is good for joints, thigh muscles and stimulates organs.

8. Skull Shining Fast Breathing
· Sit in the meditation position. Upper body shall be straight and still. Palms shall rest on the knees.
· Tuck in the stomach from the naval region while breathing out fast.
· Breathe in while slowly restoring the stomach to its original position.
· Repeat this action for thirty times in a row / set.
· Take half-minute rest between sets.
· Do at-least two sets (preferably four sets)
Benefits: Helps in blood cleansing, brain purification, reduce stress and prevent illness. Good for digestion, intestine and blood circulation.