Did you know sitting for too long can kill you? A study found that sitting for too long can lead to diabetes, heart diseases, and even premature death. The health hazards of sustained physical inactivity are far ranging. That’s why it’s important to squeeze in a few minutes of your time exercising! And you can do that even if you won’t get up from that seat. In today’s post, we are listing down exercises that will help you stay fit while you sit:
The Foot Alphabet
This foot workout will flex the stiff ankle joints. It will also improve the flexibility of the feet and toes and stretch the Achilles’ tendons.
Start by slipping your feet off of your shoes. Sit up straight in your chair then keep the feet flat on the floor. Now, raise one foot several inches then with your big toe, start writing the alphabet. Do the same on the other foot. As you write the alphabet in the air, spread and flex the toes. Do this exercise several times per day until you feel the feet relaxing.
The Glutes Squeeze
This exercise is so discreet; you can perform a session even as you sit on the subway! Start by sitting up straight on your chair. Keep the feet flat on the ground. Then, pull the butt muscles in. Activate the glutes for at least 10 seconds, relax then pull the muscles again. Do this twice per day to sculpt the derriere.
Extended inactivity isn’t exactly kind to the legs. The leg muscles will feel stiff and weak after sitting for too long. This workout will engage the quadriceps. The Quadriceps is the large swath of muscles on the front of your thighs. Leg stretching will also strengthen the knees and increase blood circulation.
To give your legs a good, satisfying stretch, sit slightly forward away from the backrest of your seat. Now, lift the left leg 3 inches off the front. Then, switch to the other leg. Activate the leg muscles when you lift the legs and hold the position for at least 10 seconds. Repeat twice or thrice per day.
This exercise will engage the upper body, sculpting the triceps, biceps, chest and shoulders. It will also activate the core!
Sit up straight but keep the back away from the backrest. Lean forward slightly until your chest is 2 inches from the desk. Now, grab your desktop with both hands at shoulder-width height. Keep the elbows bent and push to extend the arms. Now pull yourself back into the starting position. That’s one rep. Do at least 10.
The Pelvic Tilt
This exercise will tone the abdominal muscles and release stress off the pelvis. It will improve flexibility and prevent stiffness.
Sit up straight but keep the back at least two inches off the backrest. The feet should lay flat on the floor. Now, arch the lower back so the glutes stick out. Put your hands on your desk and pull your abdominal muscles in. Slowly, pull the pelvis underneath the stomach by bringing the butt back under you, similar to a crunch. Hold the position for at least two seconds then push right back to the starting position. That’s one rep. Do at least 10.