This is for all your working adults sitting down in your desk right now.
We get told time after time that sitting at our desks for too long will have adverse effects on our health and yet, we do it anyway. Some of us just cannot afford to take regular breaks because we are either being cooped up in the office or simply just too busy. Over time, physical inactivity can cause the following health issues:
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Increase risk of Heart Disease
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Likelihood of Osteoporosis
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Double the Risk of Obesity
While the best way to mitigate some of the negative health outcomes is to actually get off your chair and do regular walks, we’ve got the next best thing. Here are 5 exercises you can do without getting off your chair (exercise while sitting down comfortably? It doesn’t get any better than that).
1. Leg Extensions
What it works: Hips and Thighs
How to do it: Sit upright and on the edge of the chair. Place one foot firmly rooted to the floor while you extend your other leg straight out and as high as possible without arching your back. Hold for 3-5 counts then lower. Repeat with the other leg.
How many to do: 3 sets of 15 reps for each leg
2. Chair Slide
What it works: Back of Thigh
How to do it: For this, you will need a chair with wheels. Sit upright on the chair with your legs stretched forward. Grab the sides of the chair for support. Using your extended legs while keeping your feet flat on the ground, slowly try to bring the chair towards your feet.
How many to do: 3 sets of 15 reps for each leg
3. Knee Tucks
What it works: Core muscles
How to do it: Grab the sides of the chair with your hands and straighten your posture before leaning back slightly. Tighten your abs as you are doing so to lock yourself in that position. Bring your right knee up to chest height and lower it as you raise your left knee. Do this continuously as you alternate sides. To challenge yourself a bit more, bring both legs up at the same time.
How much to do: Do 3 sets of 15 reps on each leg
4. Arm rotation
What it works: Shoulders
How to do it: Extend and straighten your arms to each side with your palms facing downwards. Lock your arm in that position and start rotating your arms 20 time forward. Do the same 20 times backwards but with your palms facing upwards instead.
How many to do: Do 3 sets of 20 reps for each direction (forward and backward)
Perform the 4 different exercises in a row, preferably at least twice a day.
So, there you have it! 4 simple yet easy exercises that will go a long way to reducing physical inactivity and potential health risks. After all, a little bit of physical activity is better than none.
