How to counteract sitting all day. I’m pretty sure that many of us are spending a lot more time sitting around than we used to. While some sitting is okay, too much can be detrimental to your health. Now I’m not here to tell you that you need to start an intense exercise regime in the comfort of your home but I will stress that getting up and moving around is imperative to your mental and physical health. If you already working out on a regular basis then this might not be for you, but if you find that you are just lounging on your couch or sitting at your desk for hours on end then you might want to shake things up a bit.
HOW TO COUNTERACT SITTING ALL DAY
WHAT HAPPENS IF YOU ARE SEDENTARY ALL THE TIME
Whether you are lounging on your couch or sitting at your desk for long periods of time, your shoulders hunch forward, your spine is compressed and your hips are rotated. In time, your body will start adapting to this position. This can lead to back pain, spinal injuries and general joint pain.
A physiotherapist friend of mine told me a story about one of his patients, a young 25 year old computer programmer, who couldn’t lie down flat on his back. His muscles were so tight from a lack of movement that he was unable to stretch his legs out completely. This is an extreme example and while that may not happen to everyone, it should stop and make you think about your own body and where it is at.
If that weren’t scary enough, sitting too much increases your your risk of developing diabetes, heart disease and even cancer.
According to the Center For Disease Control And Prevention adults need 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
BEST EXERCISES FOR A DESK JOB
Chest stretch. Standing in a lunge position (toes pointing forward) with your right leg forward widen your hands and place them high up on both sides of a door frame. Now, without moving your hands, bend both knees. You should feel a great stretch in your chest and upper body and if you push your weight forward even in your hips. Hold for 15 seconds and repeat on the other side. If you don’t have a suitable door frame and your balance is solid, you can also do a high lunge (yoga pose), or simply stand with your feet together reach your arms up to the ceiling and arch back. Another option is to do an upward dog. The key is to get a good stretch through your chest and possibly the front of your hips to counteract the effect of sitting hunched over all day.
Shoulder stretch. Sitting down, clasp your hands together and lift them up, palms facing the ceiling. Press your hands away from you and slightly arch your back. You should feel relief in your your shoulders and upper back. Hold for 15-20 seconds. Another great option for this stretch is to place your hands on a table or chair, then take a few steps back and lean forward keeping a flat back.
Dynamic hug. Wrap an exercise band around your mid back and hold one end in each hand. There should be some tension on the band. Now reach your hands forward as if you are hugging someone and release. Repeat 20x.
Rowing. This one is a two-parter as you will have the resistance coming from different heights. 1. Sitting upright on the floor with your legs out in front you (or prop yourself up on a small stool or yoga block), wrap the band under the balls of your feet while holding the ends. Your arms are bent at a 90 degree angle. Exhale and pull your elbows back while gently squeezing your shoulder blades together. Hold for a count of 5 and release. Repeat 20x.
2. Start standing upright on the band, cross it in front of you and pull your hands up to your chin, elbows pointing up to the ceiling. Repeat 20x.
Best of all, you can space these exercises out throughout the day and repeat them as needed to ensure that you are feeling your best.
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