Lack of exercise does harm our body. Most of us don’t even realise that we spend the whole day sitting and almost not moving at all.
We sit at work, in the car and again at home in front of the TV or at our favorite cafe or bar with friends.
A seating area is, in fact, the place that harms our body the most. The longer you sit, the more you increase the risk of many diseases such as cardiovascular diseases, diabetes, the risk of obesity, back pain, rickets and most of all, you will slow down your metabolism and this will clearly result in obesity or at least problems with overweight, excessive fat and reduced muscle mass.
Every day sitting in the recent years increased to the unbelievable figure of more than 9 hours a day! While sitting we cannot avoid, especially if our work is office related, we can ask ourselves what we can do to reduce the sitting hours in our life.
In fact, lack of exercise harms us on several different levels and body is closely related to our mind. Not moving enough can trigger many mental conditions such as depression and anxiety. It’s time to think about just how much time we spend sitting a day and try to find the time in our day for any kind of physical activity.
Here are a few ideas on how you could reduce seating, reverse the lack of exercise and therefore avoid negative consequences of this bad habit of modern humanity:
1. Do not avoid walking.
If your workplace is in a walking distance, chose to walk to and from work every day. If it’s a bit far away, chose a bicycle instead of a car. Every hour and a half on the job get up, stretch and walk around. Whenever you are able to use the stairs instead of the elevator, do it. Your body will be greatly thankful. During the sitting do not waste your calories, try to have occasional stretching even while sitting and always watch your posture!
2. Use Pilates ball instead of a chair
Although we have to spend eight hours sitting at work, you can check with your company if they will allow you having a perky Pilates ball instead of the chair. Pilates ball has positive effects on the spine and while sitting and trying to keep the balance, you are actually burning some extra calories. Sitting on a perky Pilates ball consumes up to 350 calories. The body is constantly moving and changing position, which is great for strengthening muscles and circulation. Such seating can be short in the beginning, for example, sit on a ball 1 hour instead of on the chair. With time increase the time you sit on the ball instead of the chair. This would reduce the pain in the neck and lower back.
3. Be in a position of 135 degrees
When you cannot avoid long sitting on the chair, try to be in a position of 135 degrees. It’s easy on the back when you sit through properly. Try not to bend forward to your monitor. Incorrect posture while sitting distorts the spine. Most of the time, try to keep your feet at an angle of 90 degrees and do not keep your feet in a crossed position.
4. Buy stationary bike or treadmill
So you can practice at home or in the cold winter days when going out of the home is not very attractive. Try replacing the seat whenever you are able, and your body will thank you, you will be healthier, you will prevent obesity and lose weight.
5. Add physical activity to your daily routine
Make a plan of daily activities and include some physical activity to your everyday routine. If you simply dislike going to the gym, workout classes or running outside, there are great and relaxing exercises which you can do at home. Try yoga or even aerobics. A great and fun way to move out body is the popular Zumba dance workout which you can perform at home. Make sure that you have enough space and that your workout room has a pleasant temperature and clean floors. This will help you to relax and make your new habit enjoyable.
Consider the above, take action and reverse the harmful effects of the lack of exercise!
By Apollonas K.