Office mein fit rahne ke liye yeh hain kuch asaan tips.
Office mein kaam ki adhikta aur tension ke chalte ham kai baar health ko ignore karne lagte hain. Jiska asar turant to nahi hota hain, Lekin kuch samay baad dikhai dene lagta hain. Thakaan, Kamjori, Anemia, Chakkaraana aadi inhi befikri ke karan hone wali bimariya aage chalkar gambhir bimariyo ka roop le leti hain. Waqt ki kami ke chalte agar exercise aur diet par pura dhyaan nahi de pa rahe hain to bahut saare aise tarike hain, Jinhe apnakar apni busy life mein fit & fine raha ja sakta hain.
Samay ki kami aur busy life ka bahana sehat par bahut jyada bhari pad sakta hain. Ghanto kursi par ek hi tarike se baithe rahna kamar se lekar gardan aur pairo ke liye bhi khatrnaak hain. Janiye aise hi kuch asaan exercises ke baare mein jinhe aap Office mein bhi asaani ke saath kar sakte hain.
1. Kursi par ghanto baithe rahne se sabse jyada asar kamar par padta hain, Iske liye kisi ek or peeth karke khade ho jaye. Hatheliyo ko sidha rakhe aur ghutno ko halka modte huye baithe aur phir sidha khada ho jaye. 10-15 baar aisa karna kamar ke liye faydemand sabit ho sakta hain.
2. Computer par kaam karte huye akasar ham kalaaiyo par dhyaan nahi dete hain. Kalai par zor padne ke karan , Vaha khoon ka pravaah kam hone lagta hain, Jiske karan vaha ka hissa kala pad jata hain jo carpal tunnel syndrome ( kalai mein akaran, Sunnta aur dard ka karan) hota hain. Iske liye kalaaiyo ko beech-beech gol-gol ghumate rahe ya wrist pad ka bhi istemal kar sakte hain.
3. Kursi ko upar-neeche karne ki suvidha hain to kuch der ke liye kursi ki height upar kar pairo ko jameen se door rakh kar phailaye phir moday, Kam se kam 15-20 baar aisa kare.
4. Haatho aur body ko stretch karne ke liye , right hand ko upper le jate huye left shoulder ko touch karne ki koshish kare aur yehi process left hand se bhi repeat kare. Isse body ki stretching ke saath haatho ki bhi exercise ho jayegi.
5. Dono haath ko upar ki disha mein karke pahle right aur left aor jhuke. Aisa kam se kam 5-7 baar kare.
6. Kursi par baithe-baithe dono pairo ko samne ki aor phailaye aur uski ungliyo ko haatho se chhoone ki koshish kare. Yeh ek simple aur behatrin Exercise hain , Kamar dard jaisi problem se chhutkara pane ke liye.
7. Lagatar seedha baithe rahkar kaam karne se gale mein dard, Naso mein khichaav jaisi gambhir problems hone lagti hain, jo kafi preshan kar deti hain. Iske liye kaam ke beech-beech mein gardan ko gol-gol ghumaye. Exercise ke saath hi yeh kafi araam deta hain.
8. Swimming ki position mein dono haatho aur shoulders ko table ke samne rakhe aur stretch kare.
9. Haatho ko kursi ke pichhe kar, Kalaaiyo ko pakadne ki koshish kare. Isse pet, peeth aur haatho ki naso par pressure padta hain. Lekin jyada der tak aisa na kare. Jyada khichav preshani ka karan ban sakti hain.
10. Right Leg par Left Leg ko cross karke baithe aur peeth ko ulti disha mein ghumane ki koshish kare. Theek yahi process Left Leg se bhi kare.
In par bhi dhyaan dena hain jaroori :-
1. Sabse pahla kaam fit rahne ke liye jaroori hain ki aap Lift ka istemal band karde. Seedhee chadhna bahut hi acchi exercise hain. Ghar aur Office ki bhaag-daur mein morning walk ko ignore karne walo ke liye yeh kafi kargar hota hain. Pairo se lekar kamar aur peeth ke liye faydemand hota hain.
2. Dinbhar kursi par baithe rahne ki bajaye chhote-mote kaamo ke liye beech-beech mein seat se uthate rahiye. Paani peen, Colleague se baat karne, Washroom jane jaise chhote-mote kaamo se Diabetes, Dil ki bimari aur motape ki problems se koso door raha ja sakta hain.
3. Lunch ya Tea break mein 5-7 minutes tak tahlna faydemand hota hain, Bewajah ki gapshap ki tulna mein.
4. Lagatar computer par kaam karte rahne se aankho par extra pressure padta hain, Jisse aankhe kamjor hone lagti hain aur jald hi chashma lagne ki naubat aa jati hain. Isse bachne ke liye aankhon ko beech-beech mein band karte rahe. Dono hatheliyo ko aapas mein ragad kar aankhon par rakhe. Relax milta hain. Bina power wala chasma pahanana bhi ek accha option hain.
5. Phone par baat karte samay tahlne ki koshish kare. Colleague se phone par baat karne ki bajay unki seat par jakar baatein karna jyada faydemand rahta hain. Aapne Idea telecom company ki advertisement to dekhi hi hogi. Walk when you Talk...
6. Kaam khatm hone ke baad gahri saans ander le phir unhe chhode. Kuch samay aisa karne se body ko relax kiya ja sakta hain.
Fitness ke saath wright Diet :-
Body ko exercise ke alawa sahi diet se bhi healthy rakha ja sakta hain. Dono ka sahi combination hi busy life mein Fit & fine rakhne mein madadgar hota hain.
1. Garmi ho ya sardi, Pure din bhar mein 7-8 glass paani peene ki puri koshish kare. Liquid mein paani ke alawa Juice, Nimbu Paani aadi ko shamil kare.
2. Liquid diet mein Chaay aur Coffee ki matra ko jagah na de, kyonki Nicotine kisi bhi tarah se sharir ke liye sahi nahi hain.
3. Halka breakfast pure din bhar energy banaye rakhta hain, Iske alawa nashte mein Poha, Idli, Bread, Anda, Doodh jaisi cheezo ko khaye. Paranthe aur poori to pet bharte hain, Lekin motape aur cholesterol ko dawat dete hain.
4. Bhigoye huye chane aur sprouts ka istemal shaam ki chaay ke waqt karna bahut hi faydemand hota hain. Isme bharpoor matra mein protein mauzood hota hain, Jo body ke liye jaroori nutrients ki purti karta hain.
5. Lunch ho ya dinner, time par khane ki aadat dale. Kaam apni jagah hain aur sehat apni jagah. Salad ko apne diet mein puri jagah de, Kyonki isme bahut saare minerals mauzood hote hain, Jo sharir ke liye bahut hi jaroori hain. Saath hi fiber ki matra pachan ke liye bahut hi jaroori hain.
6. Din mein kisi ek phal ka sewan jaroor kare. Agar kisi karan ise aap follow nahi kar sakte hain to Juice jaroor piye. Fresh ke saath hi inka kaam bhi sharir ke liye jaroori tatvo ki purti karna hain.
7. Dry fruits khana bhi faydemand hota hain. Hafte mein kisi ek din lunch ya dinner ki jagah sirf Salad aur Dry fruits khaye.
8. Oily aur Spicy food se tauba kare. Yeh motapa badhaane ke saath hi pachan kriya ko bhi nuksaan pahuchati hain. Inka kaam sirf khane ke swaad ko badhana hota hain.
In sabhi cheezo ko apnakar busy life mein bhi chust-durust raha ja sakta hain. Thodi si exercise aur thoda sa khan-pan mein badlav aapko energetic banaye rakhne ke saath healthy bhi banata hain.
2. Computer par kaam karte huye akasar ham kalaaiyo par dhyaan nahi dete hain. Kalai par zor padne ke karan , Vaha khoon ka pravaah kam hone lagta hain, Jiske karan vaha ka hissa kala pad jata hain jo carpal tunnel syndrome ( kalai mein akaran, Sunnta aur dard ka karan) hota hain. Iske liye kalaaiyo ko beech-beech gol-gol ghumate rahe ya wrist pad ka bhi istemal kar sakte hain.
3. Kursi ko upar-neeche karne ki suvidha hain to kuch der ke liye kursi ki height upar kar pairo ko jameen se door rakh kar phailaye phir moday, Kam se kam 15-20 baar aisa kare.
4. Haatho aur body ko stretch karne ke liye , right hand ko upper le jate huye left shoulder ko touch karne ki koshish kare aur yehi process left hand se bhi repeat kare. Isse body ki stretching ke saath haatho ki bhi exercise ho jayegi.
5. Dono haath ko upar ki disha mein karke pahle right aur left aor jhuke. Aisa kam se kam 5-7 baar kare.
6. Kursi par baithe-baithe dono pairo ko samne ki aor phailaye aur uski ungliyo ko haatho se chhoone ki koshish kare. Yeh ek simple aur behatrin Exercise hain , Kamar dard jaisi problem se chhutkara pane ke liye.
7. Lagatar seedha baithe rahkar kaam karne se gale mein dard, Naso mein khichaav jaisi gambhir problems hone lagti hain, jo kafi preshan kar deti hain. Iske liye kaam ke beech-beech mein gardan ko gol-gol ghumaye. Exercise ke saath hi yeh kafi araam deta hain.
8. Swimming ki position mein dono haatho aur shoulders ko table ke samne rakhe aur stretch kare.
9. Haatho ko kursi ke pichhe kar, Kalaaiyo ko pakadne ki koshish kare. Isse pet, peeth aur haatho ki naso par pressure padta hain. Lekin jyada der tak aisa na kare. Jyada khichav preshani ka karan ban sakti hain.
10. Right Leg par Left Leg ko cross karke baithe aur peeth ko ulti disha mein ghumane ki koshish kare. Theek yahi process Left Leg se bhi kare.
In par bhi dhyaan dena hain jaroori :-
1. Sabse pahla kaam fit rahne ke liye jaroori hain ki aap Lift ka istemal band karde. Seedhee chadhna bahut hi acchi exercise hain. Ghar aur Office ki bhaag-daur mein morning walk ko ignore karne walo ke liye yeh kafi kargar hota hain. Pairo se lekar kamar aur peeth ke liye faydemand hota hain.
2. Dinbhar kursi par baithe rahne ki bajaye chhote-mote kaamo ke liye beech-beech mein seat se uthate rahiye. Paani peen, Colleague se baat karne, Washroom jane jaise chhote-mote kaamo se Diabetes, Dil ki bimari aur motape ki problems se koso door raha ja sakta hain.
3. Lunch ya Tea break mein 5-7 minutes tak tahlna faydemand hota hain, Bewajah ki gapshap ki tulna mein.
4. Lagatar computer par kaam karte rahne se aankho par extra pressure padta hain, Jisse aankhe kamjor hone lagti hain aur jald hi chashma lagne ki naubat aa jati hain. Isse bachne ke liye aankhon ko beech-beech mein band karte rahe. Dono hatheliyo ko aapas mein ragad kar aankhon par rakhe. Relax milta hain. Bina power wala chasma pahanana bhi ek accha option hain.
5. Phone par baat karte samay tahlne ki koshish kare. Colleague se phone par baat karne ki bajay unki seat par jakar baatein karna jyada faydemand rahta hain. Aapne Idea telecom company ki advertisement to dekhi hi hogi. Walk when you Talk...
6. Kaam khatm hone ke baad gahri saans ander le phir unhe chhode. Kuch samay aisa karne se body ko relax kiya ja sakta hain.
Fitness ke saath wright Diet :-
Body ko exercise ke alawa sahi diet se bhi healthy rakha ja sakta hain. Dono ka sahi combination hi busy life mein Fit & fine rakhne mein madadgar hota hain.
1. Garmi ho ya sardi, Pure din bhar mein 7-8 glass paani peene ki puri koshish kare. Liquid mein paani ke alawa Juice, Nimbu Paani aadi ko shamil kare.
2. Liquid diet mein Chaay aur Coffee ki matra ko jagah na de, kyonki Nicotine kisi bhi tarah se sharir ke liye sahi nahi hain.
3. Halka breakfast pure din bhar energy banaye rakhta hain, Iske alawa nashte mein Poha, Idli, Bread, Anda, Doodh jaisi cheezo ko khaye. Paranthe aur poori to pet bharte hain, Lekin motape aur cholesterol ko dawat dete hain.
4. Bhigoye huye chane aur sprouts ka istemal shaam ki chaay ke waqt karna bahut hi faydemand hota hain. Isme bharpoor matra mein protein mauzood hota hain, Jo body ke liye jaroori nutrients ki purti karta hain.
5. Lunch ho ya dinner, time par khane ki aadat dale. Kaam apni jagah hain aur sehat apni jagah. Salad ko apne diet mein puri jagah de, Kyonki isme bahut saare minerals mauzood hote hain, Jo sharir ke liye bahut hi jaroori hain. Saath hi fiber ki matra pachan ke liye bahut hi jaroori hain.
6. Din mein kisi ek phal ka sewan jaroor kare. Agar kisi karan ise aap follow nahi kar sakte hain to Juice jaroor piye. Fresh ke saath hi inka kaam bhi sharir ke liye jaroori tatvo ki purti karna hain.
7. Dry fruits khana bhi faydemand hota hain. Hafte mein kisi ek din lunch ya dinner ki jagah sirf Salad aur Dry fruits khaye.
8. Oily aur Spicy food se tauba kare. Yeh motapa badhaane ke saath hi pachan kriya ko bhi nuksaan pahuchati hain. Inka kaam sirf khane ke swaad ko badhana hota hain.
In sabhi cheezo ko apnakar busy life mein bhi chust-durust raha ja sakta hain. Thodi si exercise aur thoda sa khan-pan mein badlav aapko energetic banaye rakhne ke saath healthy bhi banata hain.
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