If you're like most of the adult population and spend a lot of your time sitting in front of a computer screen or in a office cube somewhere, you need to be aware of the risk this has on your health. If you sit for more than six hours a day then your chance of developing heart disease increases by a whopping 64%! Now that’s certainly no joke.
How Can Exercise Help?
Regular exercise boosts your mood, your immune system, increases energy levels and protects you against heart disease and health problems.
“I’ve got too much work to do & no time for exercise!”
Do you find yourself saying that a lot? No excuse! I’ve got good news for you – there are various “on-the-go” exercises you can do almost anywhere and anytime (yes, some can even be done right at your desk!) that can boost your circulation and alleviate any pain associated with sitting for long periods of time. Some of these are even great to do on the plane or in your hotel room if you travel a lot.
The bonus? They take up hardly any time at all! Here are 7 simple and quick exercises you can do on the go:
Number #1 – Wrist Stretches
If your job involves typing on a computer all day then you are at risk for repetitive strain syndrome, which can lead to Carpal Tunnel syndrome, which is a painful condition of the hands and fingers due to compression of a major nerve.
This exercise done throughout the day or whenever your wrists hurt or feel strained will help with the pain and prevent against future damage.
Number #2 – Front Body Lift
Great for working your legs and tightening your stomach. Here's how it's done…
- Lie face-down on the floor.
- Support your body on your forearms, elbows and hands.
- Lift the rest of your body off the floor and hold to a count of 5.
Repeat as necessary.
Number #3 – Shoulder, Back & Triceps
This is a great stretch for back pain and to alleviate tension in the shoulders.
- Cross your right arm in front of your chest.
- Use your left arm to pull your right arm towards your body and hold to a count of 10.
Repeat with your other arm.
Number #4 – Quadriceps Stretch
This stretch works your quadriceps.
- Stand up straight.
- Bend your right knee, bringing your right foot up towards your buttocks.
- Hold your foot with your hand to a count of 5.
Repeat with your other leg.
Number #5 – Back Strengthener
This one is great for the lower back…
- Lie face-down.
- Extend your legs behind you.
- Extend your arms in front of you.
- Raise your chin off the floor.
- Slowly raise your left leg above and hold for a few seconds (as long as you are able to, comfortably).
Repeat with your other leg.
Number #6 – Half Frog Yoga Pose
This yoga pose works your thighs, shoulders and upper back, which are prone to tightness from prolonged sitting.
- Lie face-down with your arms flat on the floor.
- Raise your torso and head.
- Bend your right knee and bend your heel towards the right buttock.
- Turn your elbow to face the ceiling.
- Now press your foot towards your buttock (as comfortably as you can).
- Adjust your shoulders and rest your body on your forearms if you find that easier.
- Hold for about 5 deep breaths.
Release and repeat with your other leg.
Number #7 – Simple Leg & Foot Stretches
When sitting on a plane for more than 4 hours, this a great exercise to boost circulation and prevent blood clots.
- Extend your leg out.
- Slowly start moving your foot in small circles in a clock-wise motion.
- Do this for about thirty seconds before turning in anti-clockwise for another 30 seconds.
Repeat with your other foot. Do this at least once an hour.
While we should all aim for at least 30 minutes of physical activity a day, these exercises will help to boost your circulation and give instant relief from pain as well as an instant energy boost and mood boost to help you get through the rest of your day. Start them today and you will feel the difference right away!