In IT industry employees has to sit for long duration with minimum or no physical activity. Usually they work off hours and long hours leaving no scope for healthy active lifestyle.
Sedentary lifestyle has it own complications over a period of time. Person looses muscle due to inactivity and lack of exercise. Since we sit long with few breaks worst affected body parts are lower back & upper leg muscles. Given below is the list of exercise which can be used as precautionary measure to negate the effects of sedentary lifestyle.

Brisk Walking: brisk walking is easy and most wonderful exercise to be followed daily. Even 10-15 minute can be really good. Don’t take long step but try to have short steps with greater pace.

Thumb and Finger Motions: we use our finger muscles extensively through out a day we need to relax them too.
Join the thumb of left & right hand and do clockwise circular movement’s .repeat with anticlockwise circular movement. Repeat with exercise with fingers.

Forward Lounges: forward lounges exercise all set of muscles in upper legs & abdomen region.
Stand in comfortable position. Put left foot forward and slowly touch the floor with right knee, hold for few second and then get back to standing position. Repeat with right foot forward and left knee touching the floor.

Lying groin stretch :
Starting Postion: Lie on floor or mat. Both legs folded and knees slightly apart.
Action:Try touching the outer part of both knees toward floor. Feel the stretch in the groin. Hold stretch

Lying Hams stretch:
Starting Postion:Lie on your back. Raise your right leg up with the knee slightly bent. Grasp the knee behind with your hands .
Action:Slightly pull the knee towards your chest then try extending the knee slowly. Feel the stretch at the back of your thigh. Hold and then relax.

I will keep updating for the healthy lifestyle of all IT people.
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