Movement Breaks: Counteracting the Effects of Prolonged Sitting
Do you work sitting behind a desk for too long? Then it is high time you ditch your sedentary lifestyle for an active one.
Mayo Clinic reports that sitting for extended periods is associated with multiple health concerns, including obesity and high blood pressure. Worse yet, over 80 percent of modern jobs are sedentary, exacerbating the risk of weight-related problems.
As our lives become increasingly sedentary, it is important to take active steps to combat the negative health effects of sitting for extended periods. Fortunately, several effective exercises can help mitigate the health risks of a sedentary lifestyle.
This guide will outline time-tested lifestyle changes to help you avoid the risks of sitting for long durations.
Let’s dive in.
The Risks of Leading a Sedentary Lifestyle
As humans, we are designed to move. Our bodies were not built to sit for prolonged durations, yet many of us do just that at work.
While sitting behind a desk for long hours has become the norm for many working individuals, research shows that this sedentary lifestyle comes with a host of disadvantages. These include but are not limited to:
Weight Gain
When we sit for extended periods, our bodies burn fewer calories than when we are up and moving around. This decrease in calorie burn can lead to weight gain, which in turn can lead to a host of other health problems like diabetes, heart disease, and high blood pressure.
Poor Posture and Back Pain
When we sit for hours on end, our back muscles can become strained, leading to discomfort and pain. Poor posture can also lead to long-term issues such as spinal misalignment, which can lead to chronic pain and even nerve damage.
Mental Health Deterioration
A sedentary lifestyle can also harm your mental health. Studies have shown that sitting for extended periods can lead to feelings of anxiety and depression. This is because movement and physical activity are essential for the release of endorphins, which are the body’s natural feel-good chemicals. When we sit for too long, we miss out on this crucial release, harboring feelings of sadness and despair.
Decreased Productivity
When we sit for long periods, our bodies become sluggish, and our minds can become foggy. This can lead to decreased productivity and focus, which can be detrimental to our work performance.
Heightened Risk of Cancer
A sedentary lifestyle can also lead to an increased risk of certain types of cancer. Studies have shown that sitting for extended periods can increase the risk of colon, breast, and endometrial cancers. This is because being sedentary can lead to changes in hormone levels and inflammation, which can increase the risk of cancer.
7 Effective Exercises for Combatting Your Sedentary Lifestyle
Sitting in the same position for hours on end is detrimental to your health. Fortunately, there are several exercises you can do to keep your body healthy and strong, even if you spend most of your day sitting.
Embrace the following exercises to offset the life-threatening impact of a sedentary lifestyle;
1. Half-Kneeling Hip Flexor Stretches
Hip flexors are a group of muscles that run from the lower back to the front of the thigh bone. They are important for activities like walking, running, and bending over. However, sitting for long periods can tighten or shorten these muscles, leading to lower back pain and decreased mobility.
The Half-Kneeling Hip Flexor Stretch is a simple and effective stretch that can help alleviate these issues.
Directions:
Find a comfortable space to stretch. Start in a kneeling position, with one knee on the ground and the other foot planted firmly on the floor in front of you. Make sure your front knee is directly above your ankle and your back knee is directly below your hip.
Next, engage your core and gently shift your weight forward until you feel a stretch in the front of your hip and thigh. Hold this position for 20-30 seconds, making sure to breathe deeply and relax into the stretch. Repeat on the other side.
If you experience any pain or discomfort during this stretch, stop immediately and consult with a healthcare professional. Additionally, it’s recommended to perform this stretch at least once a day, or more frequently if you spend significant time sitting.
Incorporating this stretch into your daily routine can have a significant impact on your overall health and well-being. In addition to improving hip flexibility and reducing lower back pain, it can also improve posture, increase energy levels, and reduce stress and tension in the body.
2. Back-to-Wall Overhead Presses
A back-to-wall overhead press targets your shoulders, upper back, and core, helping to improve your posture and prevent pain and discomfort.
Directions:
1. Find a wall: Start by standing with your back against a wall. Make sure your feet are about hip-width apart and a few inches away from the wall.
2. Raise your arms: Next, raise your arms so that your elbows are at a 90-degree angle and your palms are facing forward. Your hands should be shoulder-width apart.
3. Press into the wall: Keeping your arms in this position, press your hands into the wall as if you’re trying to push it away from you. This will engage your shoulder blades and upper back muscles.
4. Extend your arms: Slowly extend your arms above your head, keeping your hands shoulder-width apart. As you do this, focus on keeping your shoulder blades engaged and your core tight.
5. Lower your arms: Once your arms are fully extended, slowly lower them back down to the starting position. Repeat this movement for several reps, focusing on maintaining good form and engaging your muscles throughout the exercise.
3. Glute Bridges
The Glute Bridge is an effective exercise that targets the gluteal muscles. These muscles are responsible for hip extension and rotation, and as such, they play an important role in our ability to stand, walk, and run. By performing the Glute Bridge, you can strengthen these muscles and improve your posture, balance, and overall well-being.
Directions:
1. Lie on your back with your knees bent and feet flat on the ground. Keep your arms at your sides with your palms facing down.
2. Engage your core muscles by pulling your navel in towards your spine.
3. Squeeze your glutes and lift your hips off the ground until your body forms a straight line from your shoulders to your knees.
4. Hold this position for a few seconds, then lower your hips back down to the ground.
5. Repeat for 10-15 repetitions.
As you perform the Glute Bridge, be sure to focus on engaging your glutes and keeping your core muscles tight. Avoid using your lower back or hamstrings to lift your hips off the ground, as this can lead to injury. Instead, concentrate on squeezing your glutes and pushing through your heels to lift your hips.
4. Single-Leg Squats
The single-leg squat is an excellent exercise for strengthening your legs and improving your balance. It targets your quadriceps, hamstrings, glutes, and calves. The exercise is also great for improving your core stability and preventing injuries.
Directions:
Stand with your feet shoulder-width apart and your arms at your sides. Shift your weight onto one leg and lift the other leg off the ground. Keep your lifted leg straight and your toes pointed forward. Begin to lower your body by bending your supporting knee and pushing your hips back. Keep your back straight and your chest up. As you lower your body, extend your lifted leg forward. Lower your body until your supporting thigh is parallel to the ground. Pause for a moment before pushing back up to the starting position. Repeat the exercise on the opposite leg.
If you are new to the single-leg squat, start with a shallow squat and gradually increase the depth as you get stronger. You can also use a chair or bench for support if you need it. Place the chair or bench behind you and lightly touch it with your butt as you squat down. This will help you maintain your balance and prevent you from falling over.
When performing the single-leg squat, remember to keep your knee in line with your toes. Do not let your knee cave in or push out. Also, make sure to keep your back straight and your chest up. Do not let your back round or hunch forward.
5. Spiderman Push-Ups
The Spiderman push-up may sound intimidating, but it’s a fairly simple exercise that targets multiple muscle groups.
Directions:
1. Begin in a standard pushup position, with your hands slightly wider than shoulder-width apart and your feet together.
2. As you lower yourself down into a pushup, bring your right knee up to your right elbow. Your foot should be off the ground.
3. Push back up to your starting position, keeping your right foot off the ground.
4. Repeat the pushup, but this time bring your left knee up to your left elbow.
5. Continue alternating sides with each pushup.
One of the great things about the Spiderman pushup is that it doesn’t require any equipment, so you can do it anywhere. Plus, it’s a full-body exercise that engages your core, chest, shoulders, triceps, and hip flexors.
6. Mountain Climbers
Mountain climbers are a great exercise that targets multiple muscle groups and can be done anywhere, even at your desk.
Directions:
1. Start in a high plank position with your hands shoulder-width apart and your feet hip-width apart.
2. Drive your right knee towards your chest, keeping your left foot on the ground.
3. Quickly switch legs, bringing your left knee towards your chest while extending your right leg back.
4. Continue alternating legs as quickly as possible, keeping your core engaged and your hips level.
Mountain climbers are a great way to get your heart rate up and engage your core, glutes, and legs. By incorporating this exercise into your daily routine, you can help combat the negative effects of sitting for extended periods.
7. In-Place Jumps
In-place jumps are a simple yet effective way to get your heart rate up and your blood flowing. They are touted to improve cardiovascular health, boost calorie burn, and improve balance and coordination.
Directions:
Performing in-place jumps is simple, but it’s important to do them correctly to avoid injury. Here’s how to perform in-place jumps professionally:
1. Stand with your feet shoulder-width apart, with your arms at your sides.
2. Bend your knees slightly and jump up, pushing off the balls of your feet.
3. While in the air, bring your knees up towards your chest.
4. As you land, lower your feet back to the starting position.
5. Repeat for a set number of repetitions or for a set amount of time.
When doing in-place jumps, it is important to remember to keep your knees soft and your landing gentle to avoid any joint pain or injury. Start with a small number of repetitions and work your way up to more as you build strength and endurance.
In addition to performing these exercises, there are other things you can do to combat a sedentary lifestyle. Here are a few tips:
1. Take frequent breaks. Set a timer for every hour and get up and move around for a few minutes.
2. Stand up while you work. Invest in a standing desk or simply stand up while you take phone calls or read emails.
3. Walk or bike to work if possible. If you live close enough, walking or biking to work is a great way to get some exercise and fresh air.
4. Stretch throughout the day. Take a few minutes to stretch your muscles, especially your neck, shoulders, and back.
By implementing these tips and doing exercises like mountain climbers, you can help combat the negative effects of a sedentary lifestyle. Remember, small changes can make a big difference in your overall health and well-being.
Over to You…
Leading a sedentary lifestyle comes with a host of disadvantages. From weight gain to poor posture, decreased productivity to an increased risk of cancer, sitting for long periods can wreak havoc on your body.
If you work behind a desk for long periods, you should take breaks throughout the day to stretch and move your body. So, try out the above-outlined exercises to tap into your active self and offset the detrimental effects of sedentary living.
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2 Comments
Amber Mcclure
4 months agoGreat post! I enjoyed reading it and learned a lot. Your writing style is engaging and easy to follow, and the information you provided was very helpful. Thank you for sharing your knowledge and expertise on this topic. Keep up the good work.
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3 months agoYour article helped me a lot, is there any more related content? Thanks!