Sedentary lifestyle is a growing problem around the world, and the COVID-19 pandemic has only exacerbated this problem, with many people working from home and spending long hours sitting in front of the computer.
However, there are some simple things you can do to exercise while at work and combat a sedentary lifestyle without leaving your home. In this article, we’ll explore some of these practical tips to help you stay active and healthy, even during those long hours at work.
abdominal contractions
According to doctors, getting the abdomen six times in a row, several times a day, is enough to strengthen the muscles in the region and improve posture.
This can easily be done while you are sitting in your office chair. To do abdominal crunches, simply tighten your abdominal muscles and hold for a few seconds before releasing.
simple stretches
Another simple way to exercise while at work is to do some simple stretches while sitting down. There are many stretches you can do without leaving your chair, such as stretching your arms and legs. Some examples include:
- Stretch your arms up and out to the sides, stretching your back and shoulder muscles;
- Raise your legs and move your ankles in circles to improve blood circulation;
- Tilt your head sideways and forward, stretching your neck muscles.
take regular breaks help with sedentary lifestyle
One of the best things you can do to combat a sedentary lifestyle at work is to take regular breaks.
Try to take a break every hour to get up and move around a bit. This could be as simple as walking into the kitchen to get a cup of water or taking a quick walk around the house.
get up from the chair
Another simple way to exercise while working is to get up from your chair regularly. Try to get up every half hour and take a quick walk around the house or stretch your legs. This helps improve blood circulation and prevent muscle fatigue.
Use an exercise ball for sedentary lifestyle
An exercise ball can be a great tool to combat a sedentary lifestyle at work. Replace your work chair with an exercise ball to help improve your posture and strengthen your abdominal muscles. Also, the ball can be used to do some simple exercises like push-ups and planks.
Use an ergonomic chair
If you spend a lot of hours sitting while working remotely, it’s important to use a chair that is comfortable and provides adequate support for your spine.
A good ergonomic chair should have the following characteristics:
- Adjustable backrest to accommodate different heights of people.
- Seat with curved edge to reduce pressure on thighs.
- Adjustable lumbar support to avoid back pain.
- Adjustable armrests to reduce strain on shoulders and neck.
do breathing exercises to help with sedentary
Doing breathing exercises is an excellent way to deal with stress and anxiety while working from home. In addition, it can help improve posture and increase concentration.
There are several breathing exercises that you can do in the comfort of your own home, such as diaphragmatic breathing and square breathing.
To perform diaphragmatic breathing, sit with your spine straight and your hands on your abdomen. Then inhale deeply through your nose, feeling your abdomen expand. Exhale slowly through your mouth, completely emptying your lungs.
Repeat this process several times, feeling the sense of calm and relaxation that accompanies each breath.
Square breathing is a technique that involves breathing in, holding, and breathing out at equal intervals. To begin, inhale through your nose to the count of four. Then hold your breath for four seconds.
Exhale through your nose, again counting to four. Finally, keep your lungs empty for four seconds before inhaling again. Repeat this process several times, focusing on your breathing and allowing your body to calm down and relax.
These breathing exercises can be performed anywhere and anytime, helping you to deal with stress and anxiety while working from home. Try these breathing techniques to improve your posture and concentration, and enjoy the health benefits that come with deeper, more controlled breathing.
Discover new hobbies that involve physical activity
If you’re tired of doing the same exercises over and over again, try discovering new physical activities that you can enjoy.
Dancing, yoga, pilates, martial arts, indoor climbing and even electronic games that encourage body movement are some of the options that can help end a sedentary lifestyle without leaving home.
Take regular breaks while working
If you work from home, it can be difficult to stick to an exercise routine. However, even without leaving your work environment, you can take short breaks and exercises that can improve your posture and prevent health problems.
Every hour, for example, get up from your chair, walk a little or do some stretching.
Invest in exercise equipment
If you want to dedicate yourself to more intense exercises, it may be interesting to invest in physical exercise equipment that can be used at home. Treadmills, exercise bikes, dumbbells and elastic bands are some of the options that can be useful and easy to store at home.
Set goals and monitor your progress
One of the ways to motivate yourself to keep practicing physical activities is to set goals and monitor your progress. Create achievable goals, like exercising 3 times a week, and track your performance in a diary or mobile app.
Sedentarism is a serious problem
In short, sedentary lifestyle is a serious problem that can affect anyone’s physical and mental health. However, it is possible to combat this condition without having to leave your home. It is important to keep in mind that the practice of physical activities does not necessarily have to be an arduous task, nor is it expensive.
There are several simple, affordable and effective options that can be performed in the comfort of your home. With some habit changes and the adoption of a more active routine, it is possible to have a healthier and happier life.
Always remember to consult a health professional before starting any physical activity. Especially if you’re overweight, have a medical condition, or haven’t exercised for a long time.
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