For many of us, it is difficult to find time to move between work, housekeeping and other obligations. Even if we spend an hour of sports, long sitting hours at a computer or TV can adversely affect our health. Fortunately, there are simple ways to involve movement into everyday life without much effort and sweat.
Small “bite” of movement per day
Even a few minutes of movement can have a positive effect on health and concentration. “Even one or two minutes of movements can improve blood circulation and focus,” says Lori Diama, a physical therapy specialist. This can be a short walk in the afternoon, a few squats or a few pressures at the desk. Such “bite of movement” is a great tool for those who do not have time for long training sessions.
How to move more: stretching exercises while sitting
Even if you can’t leave your place, you can include light stretching exercises. Shoulder rotations, neck, wrist or hand stretching helps prevent tension. One of the most effective exercises is the heel lifting, which can improve metabolism and blood sugar levels.
Stand up and change posture
Sitting for a long period of damaging cardiac, circulatory and musculoskeletal system. It is recommended to stand, walk or take several stretching movements every 45-60 minutes. Even short, intense movements – just 1-2 minutes – can reduce the risk of heart disease and imitate the benefits of interval training.
Complete your daily tasks
The easiest way to increase movement is to do everyday work more difficult. For example, do not park your car directly at the store, but take a few extra steps, or do not take your shopping several times. Changing the rate of walking or moving in different directions, the body gets a new challenge and strengthens.
Include movement in daily activities
You can combine movement with regular activities: walking listening to podcast, doing stretching exercises while watching TV or cycling to work. Even water drinking or traveling to the toilet can become a natural movement break.
Use your body weight
You do not need special equipment – squats, pressures, triceps presses from chair or wall exercises can be done anywhere. The key is to stop sitting habits, act regularly and choose intensity according to your health and physical fitness.
Constant movement during the day, even with short breaks, helps prevent health problems, improves blood circulation, concentration and general well -being. Even minor changes can have a major impact on long -term health.
Source: Realimple.com
Photos associative © canva
