Stress at office is one of biggest problems that India's young workforce faces today. With stringent deadlines and numerous projects to deliver, stress has become part of most occupations be it IT, IT-enabled services (ITES), media, knowledge process outsourcing and financial services.
Work-related stress and mental fatigue, long working hours, night shifts and a sedentary lifestyle has led to an increasing number of youngsters falling victim to heart disease and diabetes.
Helpful technique
With today's fast paced life, avoiding stress is a challenge for most people. But it is a challenge that can be met and overcome. A simple technique like Office Yoga, a concept slowly but surely gaining ground in corporate India, not only improves health and reduces stress but also relaxes tense muscles and helps one sleep better. In Office Yoga, the session takes place in the workplace and focuses on postural awareness, tension-release and simple-to-do, desk-based exercises.
Office Yoga is a helpful technique to fight depression and anxiety, keep one in good shape, manage high blood pressure, diabetes and back ache and reduces risk of heart conditions and stroke. It creates an atmosphere of decreased anxiety, less stress, positive thinking, and raises morale. The aim of an Office Yoga session is to teach staff how to protect themselves from the impact of sedentary, desk-bound work, and to de-stress and re-energise while at their work-station. Some basic exercises help prevent muscle and joint stiffness; neutral posture, abdominal breathing, neck stretches, shoulder shrugs, wrist stretches and chest stretch give the individual a relaxed feeling.
Follow these basics
Breathe in, breathe out: Take a few minutes to sit quietly and concentrate on your breathing. It is important to connect your mind, body and spirit. Close your right nostril with your right thumb and inhale deeply with your left. Then exhale. Repeat with other nostril.
Shoulder stretching: Stretch your hands on both sides up to your ears, as you inhale. Drop them down to the side in their normal position, when exhaling. The process should be gradual and raising/dropping of hands should follow your breathing.
Right Posture: This simple exercise will help you keep your spine. First, place your feet hip-distance apart and bend forward. Then, look down at your feet. Your feet should be parallel. If you are sitting, ensure that your hips and knees are at right angles. Sit straight and tall at the edge of your chair.
This workout takes only about 15 minutes and can be easily incorporated into the routine. By choosing a shorter routine, you will still reap the benefits of the exercises, feel refreshed, and re-energised. The maximum amount of time you should spend on an office yoga routine is 30 minutes. Try and include Office Yoga into your routine two to three times a week. If you work at a computer for long hours try to do the routine at least two times a week.
The author is founder and director of a heart initiative Just For Hearts.
