{"id":169707,"date":"2024-03-12T02:12:00","date_gmt":"2024-03-12T09:12:00","guid":{"rendered":"https:\/\/www.dherbs.com\/?p=169707"},"modified":"2024-03-11T16:59:54","modified_gmt":"2024-03-11T23:59:54","slug":"try-these-exercises-to-offset-sitting-all-day","status":"publish","type":"post","link":"https:\/\/www.dherbs.com\/articles\/try-these-exercises-to-offset-sitting-all-day\/","title":{"rendered":"Try These Exercises To Offset Sitting All Day"},"content":{"rendered":"\n
Is sitting the new smoking? Some say that this is true, especially since research indicates a link between long periods of sitting and higher rates of blood pressure, heart disease, and cancer. The sad reality is that about 80% of jobs are sedentary, meaning that most positions involve sitting for the majority of the day. This is especially true in the current work from home lifestyle that many people have adopted since the beginning of the COVID-19 pandemic. <\/p>\n\n\n\n
Even though all of that sounds like terrible news, there is some light at the end of the tunnel. The Mayo Clinic reports that an hour of moderately intense physical activity per day can help offset the effects of sitting. In 2019, a study monitored 3,500 Black individuals who sat for lengthy periods in front of the TV. The majority of those participants were much more likely to die of heart disease than those who sat all day at work. The takeaway here is that you may be able to counteract that time in the desk chair, but not if you plop in front of the TV for the rest of your time outside work hours. <\/p>\n\n\n\n
Even if you don\u2019t have a full hour to spare every day, we encourage you to move for at least 15 minutes. Some movement is better than no movement! Consider the following exercises to help fight against that sedentary life<\/a><\/strong>.\u00a0<\/p>\n\n\n\n Let\u2019s begin with a classic bodyweight exercise<\/a> that helps strengthen the core. The goal of a plank is to achieve proper posture<\/a> that goes against the force of gravity. Begin on your hands and knees in a tabletop position, stacking your shoulders over your hands and hips over your knees. Step your feet back, tighten your core, engage your pectorals, and squeeze your glutes. Work to maintain a straight line from your shoulders to your feet, avoiding the urge to sag. Hold this position for 20-30 seconds and then rest for one minute. Repeat two more times.\u00a0<\/p>\n\n\n\n This push-up variation is progression from the previous plank position and aims to target the pectoral and core muscles. From a plank position, spread the feet so that they are roughly six inches apart. Do a standard push-up and once you return back up to the starting position, rotate to your right and raise your right hand towards the ceiling. Rotate back to return to the starting position, complete another push-up, and then repeat on the other side. Continue alternating until you complete eight to 10 reps per side. <\/p>\n\n\n\n The squat is a great exercise to get your blood flowing<\/a>. It activates your glutes and quads, and helps you retain mobility and range of motion. Begin by standing up straight with your feet hip-distance apart. Engage your core<\/a> as you sit back, as if to sit down into a chair. Once your thighs are parallel to the ground (ensuring not to extend your knees over your toes), engage your glutes and drive through your heels to return to the starting position. Go for three sets of 10-12 reps, resting for one minute between each set.\u00a0<\/p>\n\n\n\nPlank<\/h2>\n\n\n\n
T Push-Ups<\/h2>\n\n\n\n
Bodyweight Squat<\/h2>\n\n\n\n
Glute Bridges<\/h2>\n\n\n\n