Health & Fit Sitting all day? Add these 4 small movements to your routine

02:40  14 september  2017
02:40  14 september  2017 Source:   today.com

Why You Should Take a 5-Minute Walking Break Every Day

  Why You Should Take a 5-Minute Walking Break Every Day Adapted from Peak Performance It's no secret that there are benefits to stressing your body. Between physical exercise during a hard workout and mental exercises at our jobs, our bodies are all too familiar with stress. There is plenty of research that demonstrates how, regardless of the task at hand, our output begins to suffer after two consecutive hours of hard work. As we discuss in our book Peak Performance, we learned that we do our best work in cycles of intense effort followed by short breaks. It's important to step away from our work so as to engage the creative power of our subconscious mind. There are many ways to do this and not all of them are created equal.

Share. Tweet. Pin. Email. Today, the average person's lifestyle is pretty sedentary. We’re sitting at our desks at work, while commuting and decompressing on the couch watching Netflix at night. Even if you are getting the recommended amount of exercise per week

Even if you are getting the recommended amount of exercise per week, the periods of sitting throughout the day can really add up. If you’re just starting an exercise routine , remember to start slow. Do small , simple movements throughout the day to gain flexibility and mobility, and to awaken

Today, the average person's lifestyle is pretty sedentary. We're sitting at our desks at work, while commuting and decompressing on the couch watching Netflix at night. Even if you are getting the recommended amount of exercise per week, the periods of sitting throughout the day can really add up.

Not to worry — it's easy to work more movement into your day. Here are a few unexpected places for you to get more active in your daily life — in an achievable and tangible way.

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1. In the morning: sink side steps

First thing in the morning, you can start to improve your flexibility, movement and joint comfort. While you're brushing your teeth, do side lunges and hold them to one side with a pulse.

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Sitting all day ? Add these 4 small movements to your routine September 14, 2017 at 12:03 pm. Even if you are getting the recommended amount of exercise per week, the periods of sitting throughout the day can really add […]

Sitting all day ? Add these 4 small movements to your routine October 2, 2017 at 8:39 am. Step it up and do small movements to help improve your range of motion even when you’re […]

KLG & Hoda side lunges.© TODAY KLG & Hoda side lunges.

Step your right foot to the right, about 3-4 feet away, bend the right knee and keep the left leg straight. With the right knee tracking over the right ankle, pulse three times. Then, press down through the right heel and come back to center. Repeat this 10 times, and then switch to the left side.

This will increase mobility in the hips while also strengthening the lower body muscles!

2. While you're sitting during the day: chair taps

If you're sitting down in a chair in your office, at home, while waiting at the doctor's office or on your commute, you may notice your joints and body feel stiff after sitting for too long. Our bodies were made to move!

KLG & Hoda toe taps.© TODAY KLG & Hoda toe taps.

Step it up and do small movements to help improve your range of motion even when you're sedentary. If you're sitting in an office chair, just stand up and turn to face the chair. Here, you can do modified high knees. Bend your right knee up towards your chest and tap the foot onto the chair, then place it back down on the ground. Repeat with the left knee and foot. You can do this slowly, or you can step it up and add a bounce without a pause between each side. Repeat back and forth for 30 seconds.

Sitting all day? Add these 4 small movements to your routine

  Sitting all day? Add these 4 small movements to your routine By now, you've read about how sitting all day is terrible for you. Here are a few unexpected places for you to get more active in your daily life — in an achievable and tangible way. Click to expand Your browser does not support this video require(["binding"], function (binding) { binding("wcVideoPlayer", "#video_player_ba9bc661-bf9e-4ee6-a336-ca4416bae5b0").

DAY 2: Small Adjustments. Ask yourself if the next food you put in your mouth is a net gain or a net loss. Repeat throughout the day . Eliminate an hour of chair time from your daily routine . Gradually add sleep to your nightly schedule in 15-minute increments.

These small movements might not seem like they make much of a difference, but they really do. 9 Tips On How To Sneak A Workout Routine Into Your Day . 8 Core Exercises to Get Six-Pack Abs Like Beach Volleyball Players.

3. Using the stairs: step-up steps

While the stairs are great for an intense workout, I really encourage my clients to start small. Some movement is better than no movement!

KLG & Hoda step lunges.© TODAY KLG & Hoda step lunges.

Improve your range of motion in your hips and your lower body flexibility by doing this exercise: Step up onto the step with the closest foot. Stretch, lunge forward and then bring the other foot up to meet it. Go up the entire flight of stairs this way. This will boost your energy, get your heart pumping and you'll instantly feel more energized!

4. Lounging on the couch: couch dips

Sometimes nighttime is the first chance that you've been able to slow down. Yet, even when you're relaxing on the couch, you can still integrate small movements to keep your body loose and limber and to help improve joint mobility.

KLG & Hoda couch dips.© TODAY KLG & Hoda couch dips.

Let's loosen up and strengthen the upper body. Sitting on the edge of the couch, walk the feet forward. Place your hands on the edge of the couch, with the fingers towards your body and hold onto the edge of the couch. Keep the knees bent, and lower down into a tricep dip. Pull your abs in and bend at your elbows so that your back is almost grazing the front edge of the couch. Hug the elbows in towards your body as you lower down and press back up. Repeat 10 times.

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Ready to start making small changes to your everyday routine ? Add a colorful veggie salad to your dinner, or use olive olive in place of butter when you’re preparing a dish. 3. Walk more. On average, people spend anywhere from 7.7 to 15 hours a day sitting , according to Just Stand.

“When you sit all day , basically what happens is your glutes shut down,” Dan Giordano, D.P.T., C.S.C.S., and co-founder of Bespoke Treatments “It’s not going to happen right away, but sitting at desk for five years, it will,” he adds . A weaker butt can seriously interfere with your workout routine .

To make this exercise more challenging, you can straighten your legs all the way, making sure to keep your back straight and still almost grazing the front edge of the couch. This helps with upper arm and core strength as well as improving shoulder mobility.

By integrating these moves into your everyday life, you'll feel more accomplished and maybe motivated to move even more! If you're just starting an exercise routine, remember to start slow. Do small, simple movements throughout the day to gain flexibility and mobility, and to awaken your mind and body to the ease and accessibility of movement anywhere, anytime!

  Sitting all day? Add these 4 small movements to your routine © Shutterstock

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The "Pioneer Woman" star and her hubby have taken up yoga.The star of Food Network’s Pioneer Woman revealed on her Instagram story on Tuesday that her and her husband Ladd want to start doing yoga together at home on their ranch just west of Pawhuska, Okla.

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