Recent studies are beginning to shed light on the deleterious effects of prolonged sitting. A sedentary individual, who sits for the majority of his day, is said to have a life expectancy that is anywhere from 5 to 10 percent less than the more active individuals who get at least 1 hour of exercise per day. Unfortunately, the number of folks who do meet the minimum requirement of 1 hour of exercise per day to maintain a healthy and normal functioning body is beginning to diminish. Many office jobs require an individual to sit anywhere from 8 to 12 hours per day. This is no good. It is no good for the muscles, joints, bones, and so on. Everything starts to lock up. Why? Because the tissues begin to degenerate as they are no longer required to move. That is why so many individuals have neck, back, shoulder, and hip problems. They are not using their body as it was designed to be used.
Chiropractic Clinic Houston urges everyone to move throughout the day. It doesn’t matter if one is running, biking, or even walking at a slow pace. Movement is incredibly important, and studies prove that without movement, all animals, not just humans, live a shorter life than they otherwise could have lived – and an injury-laden life as well.
Your job might indeed require you to sit all day, but there are some things one can do it order to mitigate these deleterious effects resulting from physical lassitude. There are a series of active sitting moves that can be performed right at one’s desk. These exercise are easy, and best of all, the majority of them don’t require any equipment; and the ones that do are relatively inexpensive.
Active Sitting Exercise
Of course, the easiest and also most important thing one can do if he or she has an office job is to get up every 30 to 60 minutes and move around – just for a minute or two. This gets the blood flowing back into the body and mitigates overral degeneration that arises from inactivity. Other than this commonsensical activity, there are a list of exercises that could – and, we chiropractors argue, should – be done daily.
You want to do this exercise during one of your breaks. Press your shoulder blades and lower back against a wall. Keep your knees bent at a 90 degree angle. Hold the position for as long possible – preferably, at least a minute or two, but the longer, the better. Repeat several times throughout the day. 3 sets is ideal, but if you can get only do it once, that is fine as well.
Our chiropractors at Chiropractic Clinic Houston have found that many people, compared to the rest of their body, have weak shins. Part of the reason why is that people either put too much focus on the calves or just don’t get much exercise at all. Regardless, the shins seem to be one of the weakest parts of the body. Simple toe raises can fix that. Just keep your feet flat on the ground. You can be standing or sitting. We prefer people do it standing, but if you have an office job and cannot get up regularly, doing it seated works fine as well. With the heels still planted on the floor, lift your toes up as high as possible, and, after half a second or so, return to the normal stance. You should feel it in your shins during the upward motion. Do this as many times as possible; until you feel sore. Rest, and do again every 30 minutes or so.
This exercise is designed to strengthen ones lower back. Simply stand and place your hands on your lower back. You don’t have to put your hands there but we recommend that you do so that you do not overextend yourself while doing the exercise. Gently lean back as far as you can. Slowly return to the original position and then slowly lean back again. Repeat this twenty times per day, but do the workout only once or twice. You do not want your back to give out, and this tends to happen if one jumps into the workout too quickly and tries to do far too many repitions.
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Do these exercise every day, and within two weeks, we guarantee that you will start seeing impressive results – and not only physically, but mentally as well. Take care of the body, and the mind will not be occupied worrying about health and nutrition. One’s subconscious is a powerful mentation machine that has the capacity to consume and direct a great deal of one’s focus. A mind cannot be as alert as possible if inundated with health problems. We chiropractors argue that, following our regimen, you will focus better at work, and be more productive if you take our advice. Give it a try. It may be hard at first, but it’s worth it. Make exercising a priority. Soon enough, it will become a habit, and something you can just cruise through with little to no resistance.