People working in offices and at other jobs such as driving do spend a lot of their working hours seated. Spending so much time seated is hazardous to one’s health, and this is backed up by scientific research. Multiple diseases such as type 2 diabetes and heart disease, just to name a few, have been linked with excessive sitting. However, this shouldn’t make you quit your job for fear of getting heart disease.

Sitting for long hours has an immediate and adverse outcome to our bodies. Adopting a poor sitting position makes your bum feel numb with a tightness in your hip muscles. This, of course, makes you adjust your walking style to counter that feeling of numbness. Sitting for long durations makes your legs and hips tight while rendering your glutes immovable.

Regular exercising complemented with healthy eating habits helps reduce the effects of being deskbound. Other supplements such as multivitamins and steroids like danabol ds can be integrated into your meals to ensure your body gains strength.

Some training will help reduce the effects of sitting down the whole day. Below are some of the best exercises for this purpose.

Modified Single-Leg Squat with Hip Rotation

This workout is key to giving a boost to your gluteal muscles aka glutes. It also aims at improving the flexibility within your hip region.

Stand on one leg with your hand placed on a table or desk. Simultaneously sit on the heel of your standing leg while pushing the other leg back. Stand back up and make outward circular motions at the hip with the free leg. Do a few reps of at least one minute each and then switch legs and repeat.

Leg Swings

This is an easy to do stretch exercise especially for a warmup session before working out. It helps slacken the glutes, hamstring, and hips.

Hold on to something while ensuring you leave enough leg room. Stand on one leg and oscillate the other leg back and forth to your liking while making sure to stretch it enough. Do about 15-20 sways. Then, switch to the other leg.

Just like the back and forth swings, stand on one leg and rock the other from right to left. Change legs after several sways.

Squats

Stand up with the soles of your feet firmly on the ground. Squat until your bum touches your back heel. Maintain that position for approximately 60 seconds or so. It is important to keep your back straight.

This exercise will help stretch your back muscles, quads and Achilles tendons. This activity can be done during your workday. Just move aside from your desk and perform this squat after several hours of sitting down.

Doorframe Stretch

This exercise focuses on stretching the chest. Also, it makes your back muscles strong. Stand in the middle of a doorframe and extend your arms at 90 degrees with your palms pressed against the walls. Slightly prop forward to pull out your chest. You can also swap it with trying to grasp your shoulder blades and holding them for as long as you can.

Published: 2018-02-20 18:31:10