Have you been sitting a lot lately?
Sitting or remaining essentially immobile for long periods of time can have negative effects on your skeleton, muscles, and metabolism if you’re not physically active at times in your day. This can result in neck and back pain as well as the risk of metabolic syndrome.
“Sitting for prolonged periods can compromise metabolic health.” (Exercise and Sport Sciences Reviews)
Metabolic syndrome is defined as a person having three of the following five conditions:
Exercise to the rescue!
Fortunately, metabolic syndrome can be held in check by remaining moderately active in your day-to-day life. This can include both aerobic fitness activity—such as fast walking or jogging—and anaerobic activity—such as strength training. A study published in the Journal of Lifestyle Medicine summed it up neatly: “…an active lifestyle improves one’s general health and decreases the risk of chronic disease.” (Journal of Lifestyle Medicine)
Here are a few exercises you can do at the office (or at home) to tone your muscles without breaking too much of a sweat.
You don’t have to do all the exercises during your workout session. If you’re taking a ten or fifteen minute break, try one or two of them. Then, next day, try some different exercises.
And to be most effective, follow these guidelines:
Target muscles: Chest, shoulders, triceps, abs
Target muscles: Glutes, quadriceps, calves, abs
Randall Lightbown is the founder, head coach and face of S+.
A certified strength training specialist, nutrition coach, martial arts adept and certified masso-kinesitherapist, Randall combines his expertise in the movement arts with a deep understanding of the human body. He dedicates his life to helping people of all ages achieve health and wellness and realize their greatest potential for healthy living, satisfaction and personal fulfillment.
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