IMPROVE YOUR HEALTH WHILE SITTING: TOP 10 EXERCISES YOU CAN DO JUST WHILE SEATING
When you sit for long periods of time, you can negatively impact your health and wellness.But did you know that even while sitting you can improve your mental and physical health?
1. ABDOMINAL ENCOURAGEMENT :
This exercise is excellent for developing core strength and pose.
Keep your breathing regular while sitting up straight in your chair and sliding your belly button towards your back. Hold for 5-10 seconds and release. Repeat for 10-12 times.
2. SEATED LEG RAISES:
This exercise helps to tone your legs and increase circulation.
Keeping one leg straight, lift it off the floor while sitting upright in your chair. Hold for a moment, then bring it back down. Repeat on the other leg. Do 10-12 repetitions on each leg.
3. WALKING WHILE SEATED:
This exercise is great for improving blood flow and increasing heart rate.
One leg should be raised to your chest then brought back down while you sit up straight in your chair. Legs should be switched every 30 to 60 seconds.
4. SHOULDER ROLLS:
This exercise helps to relieve tension in your shoulders and neck.
Roll your shoulders back in a circle for 10 to 12 repetitions while sitting up straight in your chair. For 10–12 repetitions, switch and roll your shoulders forward.
5. NECK GAMES:
This exercise improves in neck and upper back tension reduction.
As you move to the left and rotate your head towards your left shoulder, sit up straight in your chair. Hold for a short while before switching sides. Perform 5 to 6 exercises on each side.
6. WRIST EXPANSION AND FLEXIBILITY:
By strengthening your wrists, you can lower your risk of developing carpal tunnel syndrome.
Hold your arms out in front of you with your palms facing down while sitting up straight in your chair. Your wrists should be extended up towards the ceiling, then brought back down. 10 to 12 repetitions should be done.
7. CIRCULAR ANKLE:
Your lower legs and feet's circulation will be improved by this exercise.
Set one foot off the floor and sit up straight in your chair. Circumambulate your ankle ten to twelve times clockwise, then ten to twelve times anticlockwise. Continue with the other foot.
8. SEATED TWISTS:
Your spine will become more flexible as a result of this exercise, which also helps to relax your lower back.
Put your left hand on your right knee and your right hand on the chair's armrest as you sit up straight in your seat and twist your upper body to the right. Hold for a short while before switching sides. Perform 5 to 6 reps on each side.
9. SEATED HIP STRETCH:
Your hip flexibility will increase, and the exercise also helps to relax your lower back.
Cross your right ankle across your left knee while sitting up straight in your chair. With your right hand, gently press down on your right knee until you feel a stretch in your hip. Hold for a short while before switching sides. Perform 5 to 6 reps on each side.
10. SEATED CALF RAISES:
By strengthening your calf muscles and enhancing circulation in your lower legs, this exercise can aid.
Your feet should be flat on the ground when you sit up straight in your chair. When you can, lift your heels as high off the ground before bringing them back down. 10 to 12 times should be repeated.