Sitting for up to four hours every day can send your body into a world of mischief. However, if you understand what to do, you can whip it back to the right shape. By sitting for too long, you increase your chances of getting obesity, arthritis, cancer, and heart diseases.
This could also lead to postural issues and muscle tightness. You sit on your way to and from work. You sit in the office, and you also sit while taking lunch. You will also sit after work chilling out on your couch with your loved ones. This is why it’s critical to consider the risks that sitting for extended periods of time offer.
Here are 7 exercises to offset sitting that anyone can adopt.
1. Walk more
The most ideal kinds of movement help to offset sitting for longer. Get up from your desk and walk around after about an hour of sitting. This exercise to offset sitting works by keeping you fit all the time. Park your car far away from the office, and this will enable you to increase the distance that you cover on foot every day.
2. Rotate and lunge
Rotate and longer can address quite a number of things that are related to sitting, all at once. It’s the best staple for office workers and offers the best solutions for people who are interested in buck exercises. While in deep luge, you get to stretch your glutes, as well as the adductors that are on your front leg, while also promoting the rotation through the spine and upper back. Ensure that your position is completely optimized by adopting a long and wide stride, which helps to open your hips. Your target should aim at between five and ten rotations on every side learn how much to walk according to bmi.
Dysfunctional breathing is a serious issue that should be a cause of worry. This is where people breathe through the upper chest and mouth instead of belly and diaphragmatic breathing. Depending on your sitting posture, you may make yourself open to lots of health issues such as elevated stress, tiredness, high blood pressure, and being lethargic.
4. Deep squat
While in this position, you will be able to know a lot about the actual state of your body. It demands a good blend of stability and mobility with regard to the important segments and joints in your body. If you can remain in a deep squat for just a few minutes, you will derive lots of benefits.
5. Hinge, hold and stretch
This demands that your body remains aware, and for the people who may be struggling with the hip hinge concept, it may take them more time to get this right. This technique is helpful for those who get tightness or back pain after sitting several hours every day.
6. Pull more
Pulling stretches your muscles and helps to ensure that your muscles are exercised at all times.
7. Get off your couch!
You can avoid the couch for some time, or just use it sparingly. Instead, you can sit on the floor, or on the footstool. You can use this opportunity to stretch and change your sitting posture.