“58 Minutes Work, 2 Minutes Exercise”: Apollo Doctor Shares 6 Simple Exercises to Reduce Heart Attack Risk

The risk of heart diseases is rising rapidly worldwide, making it one of the leading causes of death. A major contributor is prolonged sitting, which is not only harmful to the heart but also affects overall health. In today’s work culture, many people spend 8 to 10 hours sitting continuously, increasing the chances of heart-related ailments.

Experts say that long periods of uninterrupted sitting can significantly raise the risk of cardiovascular problems. For those with desk jobs or sedentary work routines, a simple rule can help: 58 minutes of work followed by 2 minutes of light exercise.

According to Dr. Saket Goyal, a heart specialist at Apollo Hospitals, this approach is particularly beneficial for office workers. Even 2 minutes of movement every hour ensures that the body gets approximately 8 activity breaks during an 8-hour workday. This prevents stiffness, improves blood flow, and positively impacts heart health. Light exercises such as standing stretches, short walks, or simple movements are enough to get started.

Exercises Recommended for Desk Job Workers:

1. Tai Chi Hip Stretch
Stand straight, bounce lightly on your toes, and lift your arms up and down. Perform at least 50 repetitions, followed by a short walk.

2. Semi Push-Ups
Use a staircase or any support for semi push-ups. This improves blood circulation and stretches the body. Complete 10–15 repetitions.

3. Sitting Leg Resistance
Sit on a chair with legs slightly apart. Keep your toes down and lift your heels up, moving your legs inwards and outwards. Perform at least 10 repetitions.

4. Reverse Dips
Using a bench or sturdy surface, place both hands on it, keep your face forward, and perform dips. Complete at least 25 repetitions to stretch shoulders, arms, and back muscles.

5. Wall Sit
Stand against a wall with feet slightly forward and lower your body into a sitting position. Hold this pose for 40–60 seconds to improve overall blood flow.

6. Leg Swing
Hold your waist with one hand and lift each leg in the air alternately. Perform at least 15 repetitions per leg. You can also try Tai Chi squats by spreading your feet slightly and lifting toes alternately while keeping your hands together.

Disclaimer: This article is for general information purposes only and is not a substitute for medical advice or treatment. For personalized guidance, always consult your doctor. Navbharat Times does not take responsibility for the accuracy, completeness, or effects of the information provided.