of diabetes, heart disease and loss of muscle and bone strength.
On average we sit for 9.5 hours a day, compared with 7.5 hours of sleep. Think about it: on the bus, behind a desk, speaking on the phone or answering emails, eating etc. That is how the time adds up. The good news is that with a little more activity we can reverse many of negative effects of sitting. There are countless ways you can sneak more activity into your day. There are exercises and stretches you can incorporate into your daily routine.
How to sit properly
For the amount we do, many of us find we are not very good at sitting. We do a lot of slouching and craning our heads forward. Our heads are heavy (it’s all the brains) and when we crane forward it affects our spine alignment and compresses nerves which can lead to headaches at the base of your skull. To correct your sitting position, make sure that your feet are able to reach flat on the floor. Your hips and knees should be at 90 degrees and your lower back should be pressed against the chair. These steps should maintain a better posture.
Exercises to Stretch out
- Rubber Neck
Sit up tall & drop your right ear down towards your right shoulder (you don’t have to touch it!) and hold for a few seconds and repeat on the left side.
- Reach for the stars
Interlace your fingers and reach up towards the sky, Keeping your palms facing up towards the ceiling.
- Look Around
Turn your head to the left and try and look over your shoulder. Hold for a couple of seconds and repeat
- Knee Hugger
Bend your knee and lift your leg up and grab it with your arms and pull it in as close to your chest as you can. Hold for 5 – 10 seconds and then repeat on the other side.
Get up and Move
- Park further Away
Parking at the edge of the car park will help you get a lot of extra steps in your day.
- Take the Stairs
This is a great way to increase your heart rate and tone up those legs.
- Stand up
Why not link standing up to other activities in your days….everytime you receive a phone call, stand up while you speak. Ideally you should stand up once an hour.
- Glute Squeeze
Squeeze your glutes as hard as you can and hold for 10 – 30 seconds
- Calf Raises
Stand in a place where you can hold on for support. Raise your heels off the floor until you are standing on your toes. Slowly lower yourself back to the floor.