14 Exercises To Offset Sitting All-Day

Exercises to offset sitting

The pandemic year 2020 has had all of our work from home and made our lives a little tougher than usual. Let it be any kind of profession or office, we are subjected to sit and work for almost 8 hours a day.

Sitting continuously for 6+ hours on a daily basis can be pretty damaging to your body especially towards your spine. So in this article, you will read some easy and simple exercises to offset sitting all day.

You might have already heard about the health hazards that are caused due to less activity. Similarly, sitting all day prevents your body from basic simple movements that prove out to be harmful in the long term.

One must practice some basic exercises to offset sitting all day and let your body thank you for being considerate.

Here are 14 exercises you must try to offset sitting all day:

1) Arm pulses:

You can do this simple exercise even at your desk as you take a break from work. Stand up straight with your hands straight and firm. Now push your hands backward and hold in the same position for 20 seconds.

Do this for 2-4 minutes every day.

2) Arm circles:

This is one of the best and simplest exercises to offset sitting all day. Stand up straight and extend your arms to your shoulder-width length. Now, move your hands in small circles for 15 seconds.

Repeat this for 2-3 minutes every day and let your body thank you.

3) Wall push-ups:

Wall push-ups are said to help in relaxing your muscles. Begin withstanding a few steps away from the wall. Stand straight with your chest straight and place your hands against the wall firmly.

Now, using your hands push your body towards the wall similar to a push-up. Go back to your normal position with the help of your hands only. Remember keeping your back straight and push yourself until your chest touches the wall.

4) The chair squats:

This is similar to doing your regular squats. The only difference is you just lower your body just a few inches before you sit down. You can try this in your breaks for a few minutes and get back to work.

5) Calf-raises:

To do this exercise, go behind your chair and stand straight. Place your hands on the chair and raise your feet as if standing on your tiptoe. Repeat this for 5 minutes on a daily basis to offset sitting all day.

6) Lunge:

The lunge to offset setting is similar to your regular lunges. Take a break and place one leg in front of the other. Lower the back leg such that your knee touches the ground.

Do this on both sides, 10 times each. Repeat this for a few minutes and go back to your work.

7) Deep squat:

The deep squat helps in recognizing the condition of your joints as you perform the regular squat; by lowering your body a little more. Hold in a similar position for 15-30 seconds and get back to normal position.

Repeat this for 2 minutes on a daily basis.

8) Seated-bicycle crunches:

The seated bicycle crunches are easy and can be done while being seated in the same position. Sit straight and place your hands behind your head. Now, reach out to your knees by your elbows and repeat this on both sides.

9) Lower leg-lift:

This is another simple exercise that you can help in offset sitting all day. Sit straight and lift your leg slowly. Hold it in the same position for 10 seconds and lift your other leg. Repeat this for 5 minutes.

10) Neck rolls:

Sitting all day will not only strain your entire body but also lead to severe neck pain. Therefore, sit straight, close your eyes, and roll your neck clockwise for a minute.

Then, roll your neck anti-clockwise for a minute. Repeat this for 2-4 minutes on a daily basis.

11) Shoulder-stretch:

This is another simple exercise and stretching you can do anytime, anywhere. Sit straight and push your hands above your head, stretch your palms thoroughly making them facing the roof.

Now, do this for 5 minutes and offset sitting all day.

12) Bent-knee stretch:

Sit back straight in your chair and extend your knees forward. Pull your knees towards your chest and hug your knees one by one. Repeat this for 5 minutes every day.

13) Breathe:

As you reach home, lie down on the floor and push your body firmly against the same. Keep your back straight and breathe slowly for a few minutes. Take rest and let your muscles relax.

14) Walking:

One of the best things you can do to offset sitting is to take breaks and walk for a few minutes. You can also walk back home or to a specific distance to help your body move efficiently.

Practice these exercises on a daily basis and you will notice a positive change in your body.

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