Are you also troubled by the fat on your belly, do you feel that your limbs are swollen, your spine is not well-mannered, and your shoulder muscles are tense? Nowadays, people's work often requires us to sit at a desk for a long time, staring at the computer screen. This sedentary lifestyle can lead to a variety of health problems, including weight gain, poor posture, and decreased energy levels. But with a busy schedule at the end of the day, going to the gym can be a tough business to sustain, so incorporating exercise into your routine can help counteract these negative effects and boost your overall health and well-being. So let's explore today what exercises you can do even while sitting, so that you can exercise efficiently on busy working days.
Take the Stairs
Climbing stairs on an empty stomach is known as the fastest way to lose fat. If you are also troubled by an excessive weight base, it is recommended that you take the stairs instead of taking the elevator. (Up the stairs, not down the stairs.) Stair climbing is a simple and effective way to increase your heart rate and burn calories, and it can also help strengthen your leg muscles. In particular, climbing stairs on an empty stomach can increase your metabolic rate for the day and help you lose fat.
Walk or bike to work
If you live within a reasonable distance of your workplace, consider walking or cycling to work instead of driving or taking public transportation. By maintaining a regular cardio routine, you'll not only be exercising and keep performing, but you'll also save money on gas and reduce your carbon footprint. If walking or cycling the entire distance is not feasible, you can try getting off the bus or subway a few stops earlier and walking the rest of the way.
There are several exercises you can do at your desk to help counteract the negative effects of sitting for long periods of time. Try some of these simple exercises throughout the day:
After a period of work, get up from your desk and stretch your arms and legs. Here are a few moves that can help you easily stretch your limbs:
- Reach for the ceiling and hold for 3-5s. Open your arms to both sides, and try to reach your back as far as possible. After feeling thatyour back being squeezed, keep it for about 3 seconds. You can also sit on a chair. If the back of your chair is slightly lower than your shoulders, you can try to keep your back straight and sit on the stool, then put your arms on the back of the chair and keep 10-15s.
- Leg lift: Sit on the edge of a chair and place one leg straight in front of you. Hold for a few seconds, then lower and repeat with the other leg.Seated leg raises: Sit up straight with your feet on the floor, and lift one leg off the ground, keeping your knee straight. Hold for a few seconds, then lower your leg and repeat with the other leg. Repeat for 10-15 reps on each side.
- Chair Immersion: Put your hands on the edge of the chair and lift your body up and down.
- Sit against a wall: Stand with your back against a wall, fully upright, then lower your body into a sitting position. Hold for 30 seconds to 1 minute, then stand up and repeat.
- Still sit upright on the stool, then raise your knees, keep your calves perpendicular to the ground but not in contact with the ground, repeat 3 sets for 30 seconds, this action can help you tighten your core.
- For the strength confrontation of the legs, you can take a resistant band, put it on the thigh or calf, do opening and closing movements, do 15 sets, do 3 sets, or maintain the strength confrontation unconsciously. This move reduces your leg puffiness by mobilizing the leg muscles.
- Seated Twist: Sit upright with your feet on the ground and your left hand on your right knee. Use your left hand to gently twist your torso to the right, keeping your back straight. Hold for a few seconds, then return to center and repeat on the other side. Repeat 10-15 times on each side.
- Shoulder Shrug: Sit upright with arms at sides. Shrug your shoulders toward your ears, hold for a few seconds, then lower. Repeat 10-15 times. This action can prevent shoulder muscle stiffness and improve blood circulation.
- Seated Marching: Sit upright with your feet on the ground and one knee raised toward your chest. Return the foot to its original position and repeat with the other leg. Continue alternating legs for 10-15 times.