Your body simply isn’t equipped to handle a sedentary lifestyle. Sitting still or lying down all day is one of the worst things you can do and can be just as dangerous as being overweight. So, if you spend most of your day sitting at your desk and your evenings parked in front of a TV, you’re putting your health at risk.
Fortunately, there are some corrective measures you can take to safeguard your health while typing away at your computer. Here are 4 simple “deskercises” that will keep you feeling energetic and active all day!
1. Seated Spine Stretch
Back issues are often the first to crop up when you lead a sedentary lifestyle. A stiff back is common if you spend several hours a day at your desk. A simple way to remedy this is by performing seated spinal stretches. Sit in a comfortable chair and twist your entire body to the left. Use your left hand to grab the back of your chair. Hold this pose for 15 seconds and repeat on the other side.
2. Extended Leg Stretch
This is a great move to do during long conference calls or meetings. You can do this anytime when you’re sitting at your desk. Sit upright in your chair, with your palms on your thighs. Extend one leg out in front of you, keeping it as straight as possible. Hold it for 2 seconds and raise it up even higher, so you feel an intense stretch. Hold for 2 more seconds and repeat this move 10 times on each side.
3. Shoulder Shrugs
Have a few minutes to spare before a big meeting? Try shoulder shrugs which work the trapezius muscles of the back and prevent tightness in your shoulder and neck. These are simple to do and will give you that mid-day stretch you really need.
Sit Upright in a straight backed chair and pull your abs in tight. Turn your palms upwards and roll your shoulders back until you feel a stretch in your back muscles. Hold this for 30 seconds and repeat 3 times.
4. Simply Standing
Long periods of sitting are linked to numerous health risks such as cardiovascular disease and diabetes. This may come as a surprise, but standing whenever you can, significantly bumps up your daily caloric expenditure. If you have the option, stand at your desk instead of sitting down. You could also get up and take a short stroll every hour or even rope your colleagues into standing meetings.
Taking the time to perform simple moves such as these can keep you feeling active and energetic all day. Try to do them all during the course of the day to experience great health payoffs in the long run.
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