‘58 Minutes of Work, 2 Minutes of Movement’: Apollo Doctor Shares Simple Exercises to Reduce Risk of Heart Attack and Cardiac Arrest

Sedentary lifestyles have quietly become one of the biggest threats to heart health. With most professionals spending 8 to 10 hours a day seated at desks, the risk of heart disease, cardiac arrest, and poor circulation has increased significantly. Medical experts now warn that prolonged sitting is not just unhealthy—it can be deadly.

According to Dr Saket Goyal, Cardiac Specialist at Apollo Hospitals, a simple yet effective rule can help counter this risk: 58 minutes of work followed by 2 minutes of light exercise every hour.

Why the ‘58–2 Rule’ Matters

Dr Goyal explains that uninterrupted sitting slows down blood circulation, increases strain on the heart, and raises the risk of clot formation. “Even short bursts of movement every hour can significantly improve blood flow and prevent the body from becoming stagnant,” he says.

If a person follows this routine during an 8-hour workday, the body gets activated at least eight times—enough to keep muscles engaged, circulation healthy, and the heart functioning more efficiently.

Importantly, this does not require a gym or heavy workouts. Simple movements, stretches, or light exercises are sufficient.

Six Easy Exercises You Can Do at Work

Dr Goyal recommends the following exercises, each of which can be done within two minutes and even inside an office space:

1. Tai Chi Hip Stretch

Stand upright and gently bounce on the balls of your feet. Raise your arms alternately above your head and bring them down in a flowing motion. Repeat at least 50 times, followed by a short walk.

2. Semi Push-Ups

Use a wall, desk, or staircase for support. Perform 10–15 semi push-ups. This improves blood circulation and stretches the upper body muscles.

3. Sitting Leg Resistance

Sit on a chair with your feet slightly apart. Keep your toes on the floor and lift your heels up and down. Then move your legs inward and outward. Do at least 10 repetitions.

4. Reverse Dips

Using a bench or sturdy surface, place your hands behind you and perform dips while keeping your face forward. Aim for 20–25 repetitions to activate shoulders, arms, and back muscles.

5. Wall Sit

Stand against a wall, move your feet slightly forward, and slide down into a sitting position. Hold this posture for 40–60 seconds. This exercise boosts overall blood flow and strengthens lower-body muscles.

6. Leg Swings

Place one hand on your waist and swing one leg forward and backward in the air. Repeat 15 times on each side. This improves flexibility and circulation. Tai Chi squats can also be added for better results.

Small Habit, Big Impact

Dr Goyal emphasizes that consistent movement, even for just two minutes every hour, can substantially reduce the risk of heart attack and cardiac arrest—especially for people with desk jobs.

“The goal is not intense exercise but regular movement. Your heart needs circulation, not stillness,” he says.