ISLAMABAD: Desk jobs involve sitting for minimum eight hours at desk. When we leave from work, we lie cozily on our couches and watch TV or read a book. This is the way to disaster.

There are exercises that can you can perform while sitting at your desk. Here are some of them.

This is a great way to prepare for your day at the office. Start stretching from your neck: tilt your head down toward your shoulders interchangeably. Then loosen up your shoulders by rolling them both forward and backward in circular motion. Repeat this exercise ten times.

Now it’s time for your wrists, perfect for working at the computer. Stretch one arm out in front of you with palm facing down. With the other hand, pull the raised fingers down toward the floor so your wrist is bent. Hold for three seconds and repeat on the other side.

Finally, you can stretch your legs, particularly calves and ankles. Standing with straight legs, flex one ankle at a time by pointing toes up and then down. Then draw circles with your toes, both clockwise and counter-clockwise.

Sit in your chair with legs crossed and feet on the seat. Put your hands on armrests and slowly raise yourself above your seat. Hold this position for 10-20 seconds (you should feel it in your belly and arms). Rest for 30 seconds and repeat five times.

Sit in your chair and extend one leg forward. Hold it up for five seconds. Then raise it again, but this time as high as you can. Hold it for five seconds. Repeat 15 times for each leg. This exercise is perfect for developing lower-body strength.