Contents
The formula that will get you in shape without leaving your chair
Fitness and Exercise
If you think you can’t exercise while at work, you are wrong …
Did you know that physical inactivity, as warned by the BHF (British Heart Foundation), is responsible for more than 5 million deaths worldwide? This makes it one of the top ten causes of human death, which is why, according to research, leading a sedentary life seriously harms our general health. So he wants to make it known Harriet Griffey, the author of «Feel good to feel better», Who thanks to her work as a nurse, before becoming a writer, was able to delve deeply into the bad habits we have when we are, especially, without moving from a chair or armchair. And the best of all is that it has come up with very attractive solutions …
Strengthen your body without leaving the chair
Yes, the journalist’s proposals and writer of 20 books they are anything but boring, and he advises making small movements so that the body does not suffer. “Although we spend many hours in the chair – at work, driving, reading or watching television – it is important to alternate these periods with others of activity and consciously distributed throughout the day to ensure that we move enough,” he comments in his book. However, it places special emphasis on the posture you have in your workplace or leisure, so it has found the keys to improve your posture.
How to improve posture
- Make sure your head is in line with your shoulders and your chin is tucked in.
- Sit in an upright posture and lean against the back of the chair, using your lumbar support or a small cushion to support your lower back and keep your posture straight
- Your thighs should be at right angles to your hips and feet, flat on the floor. Use a low footrest to maintain that position. It will help you keep your posture firm
- The computer screen should be in front of your eyes, so you don’t have to look up or down. If you use a laptop, try to lift it with a platform up to eye level and use a wireless keyboard.
- The shoulders should be relaxed, neither raised nor hunched forward, and the upper part of your arms and your elbows have to be close to your body.
- Your keyboard should be at elbow level when you sit down, so your forearms are at right angles to your upper arm. This also helps keep your shoulders relaxed and low.
- As you type, your wrists should be straight, parallel to the ground. If you usually work with a laptop, consider using a wireless mouse
- Take breaks at least every thirty minutes to walk around and stretch.
- Did you know that more and more work is done while standing in front of the computer? In an attempt to counteract the effects of the long hours spent sitting … It would be worth taking into consideration if you constantly work with a computer, as it would help you protect your physical health
To exercise your glutes …
- Sit in the chair at a right angle, with your feet flat on the floor.
- Deliberately tense and contract your gluteal muscles for a count of ten.
- Rest and repeat the movement ten times
- Try to carry out the exercise several times a day
It also advises to stretch the body, such as the shoulders that with the passing of the minutes end up taking a bent posture, which is not recommended. That is why Harriet recommends a regular stretching and smooth of the muscles, so that the tendons and ligaments keep them flexible. To finish, the writer highlights the importance of strengthening muscles: “Keeping the muscles in your upper back, arms and even your abs strong will help protect your entire body from the long hours spent in a chair.” Your last tip? Put on one alarm every 30 minutes to remind you that you must get up from the chair to move and stretch the body.