A huge number of people spend a good part of the day glued on a chair. Such inactivity not only destroys the beautiful figure of the body, but also literally deletes years of life.
The latest relevant research by the American Cancer Society found that sitting over long periods increases the risk of death, and that risk is significantly greater in women. Scientists have found that women who sit 6 or more hours a day are 40% more likely to die in the next 14 years, compared with women who sit less than 3 hours a day. In men, that percentage is twice as low.
The human body is not “designed” to spend a long time in a sitting position. However, because of work or by their own choice, many people are tied to the chair. The next time you stay longer in a sitting position, remember that there are simple exercises that will move your body and help you stay healthy and fit.
The following exercises will help you move your wrists, improve your circulation, strengthen your muscles and burn some calorie plus:
- Clamping the buttocks
The easiest exercise you can do is sit for strengthening your buttocks and thighs, i.e. the most problematic female zones in the body. Sit upright so that your feet are attached to the floor. Tighten the muscles of the buttocks and thighs and hold them “congested” for five seconds. Then, relax. Make 20 reps.
You can do this exercise while you are at work while surfing the web or while traveling on longer relationships. Without much effort, you will shape your buttocks.
- Toning the legs by “writing” the alphabet
Lift one foot so that you can easily touch the floor with your fingers. Start with your fingers to “write” on the floor each letter of the alphabet. Write uppercase letters. After you finish the alphabet with one foot, repeat the same with the other one.
Then, do the same thing again, but this time gently touch the floor with your whole foot, i.e. and with fingers, and with heels. Instead of the alphabet, you can write numbers. It is important that the leg is constantly active, and the muscles are engaged.
- Strengthening the thighs
Sit close to the edge of the stool. Straighten your back, and let your knees take your angle of 90 °. Raise your right foot and straighten it in front of you so that it is parallel to the floor. Hold it in that position for 2-3 seconds and lower it. Repeat the same with your left foot. Make a total of 20 reps.
With this exercise you will activate and shape your muscles at the front of your knee leg.
- Strengthen the leaves on the legs
Place the feet on the floor and lift only the heels, so that you rely only on the front of the soles. Lift the heels as high as you can, and then lower them back to the floor. Make 15 repetitions.
You can do this exercise while you work and learn because it does not require much attention. With it you will maintain the strength of the leaves and your legs will look even more attractive when you wear high heels.
- Strengthening the muscles under the knee
Sit upright and place your feet on the floor. Raise your toes on your feet without removing the heels from the floor. Raise them as high as you can, and then lower them. Repeat the exercise 15 times.
While you are practicing this movement, nobody will notice that you are practicing, so you can do it literally anywhere.
- Abdominal contractions
Sit upright. Tighten your stomach muscles and hold them in contraction for at least 5 seconds, then relax. Make 10 repetitions.
- Moving the ankles
Move your ankles so that with your fingers on the leg you will move along a perceptual circle. Draw the circle 5 times to the right, then 5 times to the left. Repeat the exercise with the other leg.
- Shoulder movement
With your shoulders, make 10 circles backwards, then even for the first time. With this exercise, you will not only shake your shoulders, but also reduce the tension in the upper back.
- Stretching the neck
While sitting upright, slowly slide your head down so that the blade moves toward your chest. Then, point your head back and point your way to the ceiling. Repeat this exercise 5 times.
- Elegant stretching
Raise your hands sideways while your hands do not touch you high above your head, then lower them elegantly in your lap. In fact, with this exercise, you need to make one large circle with your hands.
If you are surrounded by people, do the exercise only once so you do not feel uncomfortable. But if you are alone, do 10 elegant stretches, paying careful attention to your back.
The proposed exercises can reduce the negative impact that the sedentary lifestyle has on our health and appearance, but not completely neutralize it. Do not be embarrassed to do the exercises in front of your colleagues at work. Invite them to join you and together confront the negative effect of sitting.
And do not forget …
At least every 30 minutes of sitting take a two-minute break. Get out of the chair, stretch out and walk through the room you are in.