Living an anti-sedentary lifestyle is difficult and sometimes you can’t get away from work early in the morning, late at night, or lack energy or have time to train before or after work. You go straight from the car to the office chair, back to the car, and from home to the bed or sofa.
This is too much sitting, which can harm our health and posture. Not long ago the line of thought was that sitting was the new smoking. The thought may be a bit extreme, but sitting too much has a significant impact on your health. A 2010 paper from the American Cancer SocietyA study published in the American Journal of Epidemiology found that women who were inactive for six hours a day were 94 percent more likely to die from complications from obesity, type 2 diabetes, and cardiovascular disease. In addition, men who were inactive for six hours a day were 48 percent more likely to die than their sedentary counterparts.
Pretty damn good, right? But wait, there’s more. Sitting too much during your workday can also lead to poor posture.
Talk about currency
Sitting too much during your work day and looking at your cell phone, tablet, and computer while at work are major causes of the dreaded text neck (forward head posture) and rounded shoulder shape. Trust me when I say this is not one’s best look.
When you’re in this condition, without going to the gym or lifting regularly, the muscles in the upper back become weak and inhibited, resulting in a loss of strength and mobility in the upper body. Studies have shown. That forward head and rounded shoulder posture is linked to tension headaches and decreased lung capacity, which can lead to difficulty inhaling and exhaling air.
Well, it doesn’t happen overnight, but it’s something to keep in mind when sitting too much and you’re too busy to hit the gym. This is when you need to bring the gym to you.
What’s the big deal with standing more at work?
a study Keri Schmitz, senior manager of Ergotron, claims that if you stand for an extra three hours a day instead of sitting, you can burn 30,000 calories or about eight pounds of fat a year. Not too mean to just lift your butt off the chair.
Standing more at work helps your core strength, posture and balance, but don’t go crazy. Standing too much can lead to leg fatigue and lower back problems as gravity constantly acts on the spine.
So, let’s combine the calorie-burning power and health benefits of standing with a routine that will keep you on the straight and narrow when you don’t have time for a regular workout.
An anti-sitting exercise routine to get you out of your office chair
Using your body weight and maybe adding a resistance band or two that you can keep at your desk, you can get a short workout while getting some weird looks from your co-workers. Don’t worry about what they think because you are awesome and proactive with your health.
Let’s start with a simple warm-up that you can do at your desk, wearing your work clothes if you like.
warm up
- Crocodile Breathing: 6 repetitions
Lie down with your hands under your head. Breathe deeply into your belly and exhale.
Lie on your back with your knees on your hips and your hands on your shoulders. While exhaling, extend the right leg forward and the left hand backward. Then repeat it on the other side and repeat 6 times on each side.
- Hip extension with access: 5 repetitions on each side
Lie on your back on the floor with your arms at your sides. Perform hip extension and reach the left side of the floor with your right hand. Then come down and up and repeat the access on the other side.
- Six-point swing:10 repetitions
Begin by lifting your head on your hands, knees and toes. Place your butt on your heels and then return to the starting position. Repeat for 10 repetitions.
- Half Knee Hip Flexor Stretch: 30 seconds on each side
Begin in a half-kneeling position with knees under hips and ankles under knees. Squeeze your butt, breathe normally for 30 seconds on each side, and repeat on the opposite side.
Five Anti-Sitting Exercises You Can Do at Your Desk
Here’s a five-exercise circuit you can perform at your desk to help you stay straight and tight, while eliminating some of the damage from sitting. Depending on your time, two to four circuits should do.
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