Sedentary Workouts: Hours and hours in the office? Obviously work takes precedence, but sitting too much really hurts. Fortunately, to reduce the negative effects of sedentariness, you only need to move for 3 minutes every half hour.
Those who spend so much time in the office or are students can be forced to sit really for so many hours in a row and experience various problems such as:
- Body sore.
- Back pain.
- Incorrect posture.
- Cervical problems.
- Buttock amnesia or, to put it in English, dead butt syndrome.
- A study published in the Annals of Internal Medicine also shows that, a sedentary lifestyle, can cause heart problems type 2 diabetes.
Workouts for sedentary people: trained in the office
To reduce all the negative effects of a sedentary life you should take a short break every half hour. In fact, it only takes 3 minutes to counteract the pain of sitting for hours and also to keep the metabolism active.
Obviously it’s not like doing a real and well-structured workout, but it’s better than nothing. But what exercises to do. If you can cut out a few minutes without risking dismissal, do these exercises.
Choose the number of repetitions for each exercise according to your level of training and the time available.
It is a fundamental exercise to train the buttocks, the femoral biceps and the quadriceps.
Start in an upright position, bring your hips back, bending your knees and lowering your torso always keeping it straight, without ever flexing your back, and then return to an upright position. Repeat the movement from 5 to 20 times.
Squat is one of the best exercises to train thighs, buttocks and females; find out everything you need to know:
In this case the muscles involved are the buttocks, the femoral biceps and the quadriceps.
Stand upright. Bend your left leg down to a right angle, stopping before touching the floor with your knee. Your right leg will bend accordingly. Return to the initial position. Alternate the legs and repeat 5/20 times.
With the Skips the buttocks, the femoral biceps and the quadriceps are trained. Also great for helping the mobility of the hips
Start by standing upright. Bend your knees and move them towards your chest, alternating left and right legs. Repeat the movement from 5 to 20 times.
This exercise strengthens first of all the buttocks, giving a hand also to the hips that, after 8 hours in the same position, tend to be more tense because they are contracted in the same position. So you’ll regain your lost elasticity. And if you do, you’ll find it.
You’re going to get the gastrocnemius muscle to work.
The exercise is very simple but very effective. Starting in an upright position, push your body upwards on the tips of both feet. Repeat the movement from 5 to 20 times.
With this simple exercise you will go to train the buttocks numb from too many hours in a sitting position.
Get up and stand upright. At this point, all you have to do is contract your buttocks 5 to 20 times.
Workouts for sedentary people: train at home
And when you finish the job? I know it’s not easy, but taking some time to train yourself can really make a difference! Moving for at least 30 minutes a day can really change your life! Combined with a healthy diet is enough time for you to reach a good physical shape and gain in health and beauty.
In addition, the training you do today, always remember, is the best prevention for your future health. If you don’t know which training to start with, do the test Choose your Workout. It will tell you which training is best suited to your training level and you have your own goals.
As you can see, it takes very little to keep you healthy.