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Simple workout routine at office
New Delhi : A sedentary lifestyle can ruin your fitness. So, in between all the deadlines and pending work, make sure you do some stretching exercises at your workplace, suggests an expert.
Gaurav Dawar, Fitness Expert and CEO of FlabThugs, lists down some easy workouts.
Workout exercises while standing:
* Try to walk around your office or walk the stairs to stretch your legs, which is the best workout. You can also try taking the widest step and lunge forward.
* Raise your heels off the floor and slowly lower them. It will help in relaxing your calf.
* Stand in front of your chair and repeat sitting down and standing up 10 times. You can do this at least three times in a day.
* You can stand in front of a desk or other piece of furniture which is comfortable for you to hold on to for balancing yourself, lean on a sturdy piece of furniture and gradually push your body off it in a sort of standing push up.
* Rest your back against a wall and move your feet away from the wall. The wall should only be supporting the weight of your back and your knees should be bent. Hold the position as long as possible and repeat it.
* Attempt to do jumping jacks by raising your right arm and at the same time tapping your left toe to the side. And keep your right foot on the floor. Try for alternate sides for a full minute. Avoid this if there is weakness in the knees.
* You can also do chair squats by lifting your rear end off your seat and hold for a few seconds.
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Workout exercises while sitting:
* Move your toes by lifting them while keeping your heels firmly on the ground; it works very well while seated.
* Most of the football players practise rapidly tapping their feet in place, simulating a run. You can also do the same thing while seated, for 30 seconds at a go.
* While sitting in your chair, lift your left leg a few inches off of the floor. Keep your knee bent at a 90 degree angle and hold the position as long as you are comfortable.
* Do leg extensions exercise while sitting in your chair, extend your right leg until it is level with your hip and hold as long as you are comfortable and then relax it. Do it the same for left leg.
* Just pull your shoulders as high as you can and roll them forward and backward ten times throughout the day. This is a shoulder shrug exercise.
* Your fingers are busy in typing on computers in that case make fists, spread your fingers and bend your fingers.
* You can also raise your shoulder to your ear, hold and then relax. Repeat with the alternating shoulders.
* Also try abdominal stretch while sitting on the edge of your chair and stretch both your arms out in front. At the same time, keep your back straight, contract your abdominal muscles. Relax and repeat the same.
* Neck rotation is very important when sitting for long. Drop your chin and roll your neck. Raise your chin up and bend your neck to each side.
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Dr. Abhishek Verma Dedicates a Shelter in Memory of His Mother, Veena Verma, at KGMU; Inaugurated by Daughter Nicolle Verma
World-renowned business tycoon Dr. Abhishek Verma has supported Foodman Vishal Singh’s Hunger-Free World mission. In memory of his mother, Late Veena Verma, who was a 3 term Rajya Sabha MP.
Dr. Verma dedicated a state-of-the-art free permanent shelter for the attendants of patients at KGMU Medical University, Lucknow, under the aegis of Vijay Shree Foundation. His daughter, Nicolle Verma, inaugurated the shelter.
During the event, Foodman Vishal Singh honored Nicolle Verma by presenting her with a memento. Mrs. Nidhi Sharma and Avantika Yadav, associated with the organization, welcomed her with garlands. Following this, Nicolle Verma distributed essential items to the attendants and also handed out fruits. She became emotional remembering her grandmother on her birth anniversary.
On this occasion, she also inaugurated the “Veena Verma Sevalaya” in memory of her grandmother, Veena Verma, to serve the attendants. She expressed, “I feel proud that my family is engaged in nation-building as well as social service. Today, in collaboration with Vijay Shree Foundation founder Foodman Vishal Singh Ji, I feel immensely proud to dedicate this shelter for the poor, helpless, and needy attendants of patients battling serious illnesses like cancer. I am honored to be associated with the Hunger-Free World Mission for humanity.”
Inspired by the continuous humanitarian service provided by Vijay Shree Foundation over the past 17 years, Nicolle Verma donated 10 lakh rupees to support the cause. The purpose of this donation is to ensure that services continue for the needy attendants of patients suffering from severe illnesses in hospitals, as facilitated by Foodman Vishal Singh.
It is noteworthy that Dr. Abhishek Verma’s family has a legacy of public and philanthropic service. They are helping millions to carry forward the values and service work of their parents. On the occasion of his mother’s birth anniversary, Dr. Abhishek Verma dedicated this state-of-the-art permanent shelter at Lucknow Medical College to serve the attendants of patients through the Vijay Shree Foundation.
Supporting Foodman Vishal Singh’s Hunger-Free World mission, Dr. Abhishek Verma assured that he would continually support keeping this flame of humanity alive. He also promised to assist in providing medicines to the helpless patients.
Continuing her grandmother’s legacy of service, Nicolle Verma personally served food to the needy patients and attendants. She said, “It is our good fortune to have received the joy of doing this noble work today through Foodman Vishal Singh. I have taken another step forward in carrying my family’s values and cooperation by joining hands with the Vijay Shree Foundation. My father taught me to serve and help the needy, and I feel happy when I bring a smile to someone’s face.”
On the birth anniversary of the late Veena Verma, the event organizer, Vijay Shree Foundation founder Foodman Vishal Singh, said, “We feel proud and happy that Dr. Abhishek Verma, a globally renowned business tycoon, has extended his support to uplift our country from the hunger index. Today, on his mother’s birth anniversary, he inaugurated a state-of-the-art permanent shelter at Lucknow Medical College, which will always be helpful for the needy attendants of patients. It is a pleasure for me and the organization to receive the affection of Mr. Verma.”
The event was attended by General Manager Verma Family Office Hemant Garg, Sonu Rajput, and the organization’s volunteers, including Sandeep Singh, Parmeshwar Ji, Prashant Rao Gautam, Balram Singh, Ramesh Chaudhary, Suman, Jeetu, Anil, Suraj, Vinay, Manish Bhadauria, Manas Mehrotra, Vivek, Apurv, Happy, and others.