6 very simple exercises to avoid sedentary life each day
For those of us who fight against jobs stuck to a chair all day long, we may find it difficult not to fall into sedentarism. Knowing certain exercises to avoid sedentarism is fundamental, especially for people of adult age. The body is a machine that must be given a good job in order not to be blocked. Continuing for many hours unmoving over long periods of time can greatly reverse people’s physical condition.
When in addition to this you enter an active of this class in which exercise always and in all circumstances can wait until tomorrow, before you know it, weeks have passed and you have lost your motivation to do the regular exercise that your body needs. We assist you in fighting daily sedentarism with a simple exercise routine. Keep reading!
The strict routine for sedentary people
As we age, it is essential to maintain and strengthen muscle tone so that our bodies do not begin to fail us. Now there are 9 easy exercises that are ideal for people on footpaths, which will help you strengthen your primary muscle groups and avoid a sedentary lifestyle.
All the exercises shown now can be filled with just one chair and certain small weights. If you do not have weights replace them with cans of soup or bottles of water, for example. Chair exercises are great for filling in your maintenance training and starting to get better before you start whole body movements:
1. Shoulder circles
While you’re sitting, put your fingertips on your shoulders. Move your shoulders face forward in a circle for fifteen repetitions or until you feel fatigue in your shoulder muscles.
Then reverse the movement and make circles backwards. This exercise is great to start with because of the amount of injuries that are generated in the shoulder muscles. It also helps to warm up the area before going on to more demanding exercises.
2. Wheels with shoulders
Sit down with your feet planted on the ground. Shrug your shoulders up to your ears and turn them little by little in a circle. When you get to the top, reverse the movement. Try to fill fifteen reiterations in one direction and also invert or alternate directions.
3. Tapping on the toes
Sit upright with your feet on the ground. Bend your toes face the ceiling and back to the floor. If this seems particularly simple, move your face forward to the edge of the chair and keep your legs straight. Be sure to hold your heels on the floor while bending your toes face up and face down. Perform ten or fifteen repetitions.
4. Knee Lift
Sit upright with the soles of your feet fully resting on the ground. Slowly raise the right knee to the chest and then lower the foot to the floor. Repeat with left knee. Perform ten or fifteen repetitions. You can do one side and then move or alternate sides in each and every reiteration.
5. Flank flexion
Stand upright, feet apart at hip width and arms at sides. Slide your left arm face down the side as far as you like. As you stretch, you should feel the stretch on the opposite hip. Repeat with the other side. Complete fifteen to twenty reiterations on each side. If you want to improve on this exercise, hold small weights or cans of soup.
6. Calf Raising
Get behind a chair. Standing up, use the chair as a support point. Lift both heels off the floor until it’s comfortable for you. Keep this movement slow and controlled and repeat five to ten times. To make this exercise more difficult, hold the chair with one hand. The more advanced can eliminate the chair completely. If possible, keep a friend close by, as this exercise can cause your legs to tire suddenly.
What have you found in this exercise routine to combat sedentary life? Don’t forget to have the supervision of a personal trainer to perform these exercises. With the help of a professional, you will be able to start exercising little by little and without neglecting your physical conditions and needs.