In general we all know that sitting all day is bad for our health. But despite all the research that suggests you buy a standing desk or get moving every hour, the reality is that these kinds of recommendations aren’t terribly realistic for most of us.
Health experts have good solution for those stuck in their seat for extended periods, they can still do exercises to stretch and move their body.
Fitness trainers Jimmy Minardi, the founder of Minardi Training, and Jessica Bellofatto, founder of KamaDeva Yoga have something for stretching and strength-training moves one can do from his/her seat.
It’s possible that they may not produce the same results as routine exercise, but remember that when it comes to exercise, every little bit helps.
Chair Dips for works shoulders and triceps
Sit on the edge of your chair with your arms by your sides, palms on the edge of the seat, fingers over the edge. Shift your body weight forward and lower down off the chair. Hold your body suspended for 5 counts and then push up back onto the seat. Work up to 3 sets of 10 reps.
Arm Circles for works shoulders, improves posture
Raise your arms straight out to your sides, to form a T shape, and press your shoulder blades together. Extend arms with palms down, thumbs facing forward, and do 20 forward circles with your arms. Flip your palms up, thumbs facing behind you, and do 20 backward circles with your arms. Repeat 2 to 3 times.
Leg Extensions for works hips and thighs
Sit on the edge of your chair with your arms by your sides. Extend your right leg out straight and flex your foot so that just the right heel is on the floor (keeping your foot flexed engages the muscles in the shins and ankle). Lift your leg up as high as you can without rounding your back. Hold for 3 counts then lower. Repeat with the other leg. Work up to 3 sets of 10 reps on each leg.