Heart diseases are one of the leading causes of death worldwide. Sitting for long periods, especially in desk jobs, can affect blood circulation and increase the risk of heart attack or cardiac arrest.

According to Dr. Saket Goyal, a cardiology specialist at Apollo Hospital, performing just 2 minutes of light exercise every 58 minutes can be highly beneficial for heart health.

Why 2 Minutes of Exercise Every 58 Minutes is Important

During an 8-hour workday, low physical activity slows down blood flow and can cause muscle stiffness. This increases stress on the heart. Performing 2 minutes of light stretching or movement every hour keeps the body active, improves blood circulation, and supports a healthy heart.

1. Tai Chi Hip Stretch

Stand upright and lightly bounce on your toes while moving your arms up and down. This improves blood circulation.
Repetitions: About 50 times

2. Semi Push-Ups

Perform gentle push-ups using a sturdy sofa or chair. This increases blood flow and provides light stretching to the body.
Repetitions: 10–15 times

3. Sitting Leg Raise

While seated on a chair, extend your legs and lift your heels up and down. This helps improve blood circulation.
Repetitions: 10 times

4. Reverse Dips

Use a chair or bench to perform backward dips. This activates the shoulders, arms, and back muscles.
Repetitions: 25 times

5. Wall Sit

Stand against a wall and lower yourself into a sitting position, holding it for 40–60 seconds. This enhances blood flow and keeps the body active.

6. Leg Swings and Tai Chi Squats

Hold a chair or desk for support, lift each leg in the air and lower it slowly. Then perform Tai Chi squats, bending your knees and moving up and down.
Repetitions: 15 times per leg

Benefits of These Exercises

Regularly practicing these simple exercises can:

• Improve blood circulation

• Strengthen heart health

• Reduce the negative effects of prolonged sitting

• Lower the risk of heart attack and cardiac arrest

Precautions

These exercises can be done at home or in the office without a gym. However, if someone has pre-existing heart conditions or other health issues, it is important to consult a doctor before starting any exercise routine.