Do you know that modern day people spend approximately 12 hours sitting per day? This may cause what is known as Sitting Disease, a term coined by scientist community to refer metabolic syndrome and the ill-effects on overly sedentary lifestyle. As office workers, it’s hard for us to avoid this. However, there are some ways to compensate and combat the negative effects that may emerge such as:
1. HEAD TO TOE STRETCH
Here is the step by step on how to do it :
- Slowly tilt head toward shoulder. Hold for ten seconds. Alternate sides.
- Roll both shoulders forward in a circular motion. Roll both shoulders backward in a circular motion. Repeat ten times.
- Stretch arm out with palm down. With other hand, pull fingers down. Hold for three seconds. Then pull up on fingers. Hold for three seconds. Repeat, alternating three times.
- Hold one foot off the floor with your leg straight. Flex your ankle pointing your toes up. Extend you ankle pointing your toes down. Do ten times and repeat with other leg. Next, draw a circle with your toes, moving one foot clockwise and then counter-clockwise. Change feet.
2. CHAIR SQUAT
Kick those heels off, once again for this stretch. Begin standing with your feet shoulder width apart and the back of your legs touching the chair. Lower yourself down to that your butt touches the chair. Once you have made contact with the chair drive up through your glutes to stand back up. This is another move you could try to do as many controlled reps as you can in a minute.”
3. WATER BOTTLE WEIGHT LIFTING
A full water bottle makes an excellent substitute for a dumbbell. Here is how to do it :
- Sit tall with abspulled in. Hold water bottle in right hand and curl it up towards your shoulder. Repeat 15 times. Change arms.
You can also use your water bottle to do front arm raises and overhead presses :
- Hold water bottle in right hand. Bend elbow. Extend arm overhead. Repeat other side.
Water bottle twists are a great way to work your waistline.
- Hold water bottle at chest level. Twist to the right as far as you can. Twist back to center. Twist to the left. Repeat 10 times.
4. SLOG AND JOG
Instead of slogging away for hours nonstop, take a mini break for a stationary jog. Pop up from your chair and jog in place. Willing to huff and puff a little more? Pick up those knees! Continue for one minute, return to spreadsheets, and repeat.
Few other tips to make your office workout more effective:
Taking your calls standing. Walking around. Pacing. Holding standing meetings. Walking meetings. Walking over to a colleague’s desk instead of sending an e-mail. Using the stairs instead of the elevator. Taking a lunch break. Simple stuff.