The Indian cricket team won a thrilling T20 World Cup 2026 final against New Zealand at the Narendra Modi Stadium in Ahmedabad. While cheering for India, many fans also witnessed the impressive fitness levels of players such as Axar Patel, Jasprit Bumrah, and Hardik Pandya.
While their fitness routines are intense, Mumbai-based health experts, including sports medicine specialists, say you can bring elements of cricket fitness to your work desk. With long working hours becoming common, they say you can do some exercises during short breaks at work.
To know more, mid-day.com spoke to Dr Gazanfar Patel, who is the senior consultant orthopaedic surgeon and sports medicine specialist at Wockhardt Hospitals in Mumbai Central, and Dr Anup Khatri, senior consultant, orthopaedics, Gleneagles Hospital in Parel. They highlight the similarities between cricket and everyday activities, and explain how these can benefit people at the workplace.
What are some cricket-related exercises that resemble movements we use in everyday life? Dr Patel: Cricket involves several natural movement patterns similar to our daily activities. For example, warm-ups like arm circles, torso rotations, light squats, and lunges are akin to reaching for items, bending down, or getting up from a chair. Fielding drills that involve quick bending and standing are like picking things up from the floor. Even simple shoulder rotations before bowling are comparable to stretching the upper body after sitting for a long time. These exercises are functional; they train the body to move effectively both on and off the field.
Dr Khatri: Cricket training includes movements that people naturally perform in daily routines. Activities such as short sprints resemble quickly walking or climbing stairs. Squatting helps while sitting or lifting objects. Throwing and catching improve arm strength and coordination, while stretching movements support the flexibility needed for regular body movements.
Can these exercises help working individuals who spend long hours at a desk? Dr Patel: Yes, many of these movements are easy to adapt for people with sedentary work routines. Gentle shoulder rolls, neck rotations, seated leg extensions, and standing calf raises can help ease stiffness that builds up from prolonged sitting. Simple torso twists or reaching the arms overhead can improve circulation and relieve tension in the back and shoulders. The goal is not to recreate a sports workout at the office but to add small, regular movements that keep joints flexible and muscles engaged.
Dr Khatri: Yes, many cricket warm-up exercises can be adapted for desk workers. Gentle shoulder rotations, neck mobility drills, and light leg stretches can reduce joint stiffness caused by prolonged sitting. These simple movements support better posture, reduce muscle strain, and help keep the spine and joints comfortable during long work hours.
What are some common misconceptions people have about simple exercises? Dr Patel: One common misconception is that exercises need to be intense or take a long time to be effective. In reality, even short bursts of movement throughout the day can make a significant impact. Another myth is that stretching or mobility exercises are only for athletes. Actually, they are just as important for people with sedentary lifestyles since they help maintain joint flexibility and lower the risk of stiffness or injury.
Dr Khatri: A common belief is that only intense gym workouts improve health, while small exercises are not useful. But the fact is that even basic stretches and mobility movements play an important role in maintaining joint health, improving flexibility, and preventing stiffness. Even short daily exercise routines can positively support long-term musculoskeletal health.
What issues do office-goers commonly face due to prolonged desk work? Dr Patel: Spending long hours at a desk can lead to neck strain, lower back pain, tight shoulders, and reduced hip mobility. Poor posture, limited movement, and extended screen time often result in muscle fatigue and stiffness. Over time, this can affect overall posture and increase the risk of discomfort in the musculoskeletal system.
Dr Khatri: Sitting for prolonged periods can place stress on the spine, shoulders, and lower back. Many office workers experience neck tightness, lower back discomfort, wrist strain, and reduced mobility. Poor posture and limited movement may also contribute to muscle imbalance, fatigue, and gradual weakening of supportive muscles. Hence, it is necessary for everyone to keep moving from time to time and stay healthy.
What are some easy exercises people can do at their desks? Dr Patel: Simple exercises that can be done at a desk include neck stretches, shoulder rolls, seated spinal twists, ankle rotations, and standing hamstring stretches. Taking short breaks to stand, walk a few steps, or gently stretch every hour can also help. Small, consistent movements during the workday are effective for keeping the body active and reducing strain.
Dr Khatri: Desk workers can try gentle spine stretches, seated knee extensions, and ankle flex movements to maintain circulation. Shoulder blade squeezes help strengthen upper back muscles, while wrist stretches reduce strain from typing. Taking brief standing breaks and doing light body stretches every hour can support better joint and muscle health.
Here`s how you can match cricket stars` fitness goals at your office desk
