According to TEDx Talk “Why Sitting Down Destroys You” by model and sports coach Roger Frampton, small changes in daily routine sometimes bring about maximum results in keeping in shape.
Stand instead of sitting
We have about 300 joints and 800 muscles in the body. And sitting continuously in a chair will shape the spine in a bent position, like the usual positions of the elderly. That is also the scary prospect of office lady. However, it can be mitigated by finding opportunities to walk and stand whenever possible. Whether you’re using the computer, going up and down offices, or drinking in your favorite bar … anytime, anywhere can be used as an opportunity to stand.
Squat is like a three year old
Have you ever thought that when a child sits in a squat position they are exercising? In fact, squat is similar to squatting, is a human innate resting posture. Unfortunately, at about four years of age, you are headed to a new resting position – the chair. One of the unfortunate consequences of this is that we lose the ability to sit and squat. This posture not only helps keep the hips flexible, but also facilitates better bowel movement, which is great for digestion.
Therefore, one of the best things you can do to make sure there is no extra fat in your hips for years to come is to learn to sit in the squat position of a three year old. This only requires spending three minutes a day sitting in the squat position. Place your feet on the floor, feet facing forward and knees wider than legs. This position is easier to do if you wear a pair of canoe shoes.
Find space and a healthy life
At the age of 75, two-thirds of us will suffer from chronic illness and must depend on medication to sustain life. However, some of these diseases can still be prevented through space and green, clean lives. Limit processed foods, and replace them with safe, well-nourished and safe foods. Besides, create conditions to interact with trees as much as possible. A few pots are placed in the workplace; small garden in front of the house; Or the park shady every weekend … all are the ideal choice for the busy and busy urban life that you are attached to.
Exercise on bed
The fact that performing regular but regular activities will also have a horizontal effect, even more than heavy exercises that are not practiced regularly. Too busy to go to the gym? You can spend some time practicing in bed every morning when you wake up or before going to bed. Why a bed and not anywhere else? Because the bed, more than anything, brings a sense of warmth and comfort. Therefore, training in bed does not create a sense of restraint, shield as if you are exercising. Simply as a form of rest or relaxation.
With the bed, we can perform upper stretching movements or improve leg flexibility; with lying down and outstretched arms, legs stretched out, trying to reach the edge of the bed. Try to stretch the muscle as long as possible. If done regularly and regularly; A few minutes of stretching every day will bring unexpected effects to your health.
Switch positions to watch TV
Are you planning to watch at home these days? If so, where would you view them? You will curl up on the sofa; then complain about back pain or back pain, spine? Sitting too much on the sofa will put pressure on the same vertebra; Forcing the spine to bend. This narrows the space in which the lungs work; making respiratory activity more difficult. So instead of curling up on the sofa as usual routine; Try the following postures:
- Sit in a lotus or cross your legs. This is the classic position that started in most yoga classes. Don’t forget to switch legs or switch sides so your legs don’t get tired.
- Pancakes. Sit on the floor, spread your legs forward as wide as possible. If you see a person tilted back; Sit back against the wall or anything with a vertical surface.
- Cobra pose. Lie on your stomach and lift your upper half with your elbow (imagine the sphinx image). This posture can be applied when you are reading a book or watching a movie; but still have the same benefits as the common cobra movement in yoga.