Physical exercises:
Exercise 1
Sitting on a chair, heels and socks together, do not tear off the heels from the floor, alternately with effort raise socks, imitate walking uphill. We repeat 10 times. Gradually increase the load.
Exercise 2
From the same position we will do the opposite exercise, do not tear off the socks from the floor and alternately raise the heels. Repeat 10 times. Gradually increase the load.
Exercise 3
We sit in a chair, we straighten one, and then the other leg.
Exercise 4
We will give a load to the gluteal muscles. Straining, and then relaxing them. Repeat 10 times. Gradually increase the load to 30.
Exercise 5
For abdominal muscles. We draw in the belly, strain the muscles and take a breath, while exhaling we keep the muscles in tension for about 3 seconds. We repeat 15 times.
Exercise 6
We sit down in the middle of the chair seat. Brushes of hands we will twine behind the back and we will strongly stick out a breast. We will remain in this tense position for some time. Then completely relax. Exercise is repeated several times.
Exercise 7
Sitting on a chair, a little spread out the fingers of the right hand and take it to the side, put your left hand slightly above your right ear. Head with an effort to tilt in the direction of the left shoulder. The right hand forms a "counterweight". After 30-40 seconds change hands. Repeat the exercise 3-4 times.
Exercise 8
Taz a little forward. We will weave our hands together and place them above the back of the head. After that, we will push our breasts harder and for some time will maintain a tense position, then completely relax.
Exercise 9
We sit down in the middle of the chair seat. The legs underneath must have firm support and be slightly spaced apart. We will take the left hand behind the left edge of the seat. The right hand is placed on the outside of your left hip. Slightly stretch, turn the body to the left. For a short time, we keep the state of tension. As slowly as possible we will return to the starting position. We will curve our back so that it becomes round. Relax. Let's change the left hand to the right hand. Exercise repeat 3-4 times.
The whole gymnastics can take 10 minutes, and these simple exercises will help to relax with hard work, relieve headaches, from pains in the spine, and also help to keep yourself in great shape. And you need it if you have a sedentary job.
Our life is filled with different movements, and we do not think at all about how much time we spend in a sitting position, and the more it threatens us. We begin to stretch, grab for the waist and try to create a posture for our body and start the blood flow. Sedentary lifestyle can lead to serious health problems, stagnation in the intestine, weak lymph flow, shallow breathing, irregular circulation.
Another problem of sedentary lifestyle are professional diseases of the spine - scoliosis, osteochondrosis, etc. After all, when a person sits, the load on the spine is 40% greater than in standing position. We sit at work and in a pleasant company, at the computer, in cinemas, in restaurants.
Australian researchers released such facts: every hour spent sitting in front of the TV, is associated with an 18% increase in the risk of death from heart disease. The less physical effort we give to the body, the greater the risk that someday we will suffer from obesity, diabetes and even cancer.
A sedentary lifestyle is harmful to teenagers and children. A growing body needs constant movement. Do not let your child read for hours or a long time to sit by the computer. Diversify its activities in sports and active games. Fight with such sedentary diseases can be one way, increase physical activity. It's easy to add physical stress to your life, as it seems at first glance. You can spend ten minutes out of every hour of your working time on simple exercises that you can do when you walk down the corridor to the toilet or the kitchen. For example, the corners and slopes of the body can be done by walking around the office, talking on the phone.
If there is a possibility, practice during the lunch break, all day you will have to sit. Of course, it will be better than doing nothing, but doctors believe that this is not enough for a healthy lifestyle. During the whole day, you need to maintain minimal physical activity. When talking on the phone, it's better to stand, ask your employees to discuss important matters while walking, rather than sit in the negotiation room.
Sedentary lifestyle is bad for the body, but it's also dangerous for the whole day to stand. It is necessary to change the position of the body more often. The level of physical activity affects the rate of aging of the human body. People who lead a sedentary lifestyle look ten years older than their active peers.
With a sedentary lifestyle, try to do several exercises:
1. Sitting, alternately stretch and bend your legs, not lowering them to the floor. We will repeat 10-20 times.
2. Sitting, we strain the abdominal muscles, then relax. Repeat 15-20 times.
3. We will turn our back forward and backward, then we will execute the slopes in different directions. We will repeat 10-20 times.
We know what physical exercises should be done with a sedentary lifestyle. Do not forget about yourself, go, jump, walk from the upper floors on the stairs, go to nature, go to the pool and be healthy.