Whether you work from home or not, if your daily routine finds you sitting for almost 8 hours at your desk, it is important to make an effort to move around throughout the day to avoid the negative effects of sitting for too long.
What if during eight hours of work, every 1 hour, you did some simple exercises for just three minutes? That means 24 minutes of exercise every day. Add and say 10 minutes of walking and climbing stairs after work, we can calculate that you will perform 170 minutes of total exercise for five working days - much better than the weekly minimum of exercises according to the World Health Organization (150 minutes)
According to Dana Santas, known as the "creator of mobility", a certified strength specialist and body-mind trainer in professional sports, author of "Practical solutions to relieve back pain", some of the exercises you can do during days at work are:
1. Get up. Uluni. Repeat.
"It is important to get up from your chair at least once every hour. "The easiest way to start the movement is to do the act of getting up from the chair and sitting down in an exercise," she says.
2. Activists.
"Your body is designed to move through three planes of movement: sagittal (front and back), transverse (rotational) and frontal (arm to arm) so it is important to exercise in all of them. "Dancing is a simple but effective movement that makes the heart pump faster," says Santas.
3. Move your hands to relieve tension.
4. Move your legs as well
5. Change the mood with a little jump.
"It is common for mental and physical energy to fade after lunch. Instead of drinking another cup of coffee, why not dance a little? It helps a lot, especially if you work from home, ”she adds.
Take a few minutes to adjust your posture and prevent back pain.
Remember to walk
Walking is one of the best fat burning exercises available to mankind. Every day, try to take at least a 10-minute walk - ideally, outside. If weather or environment are obstacles to walking, consider this simple exercise at home as an alternative.
