You may have heard that sitting is considered the new smoking because a sedentary lifestyle is just as detrimental to your overall health. Health experts say that the best way to maintain a healthier lifestyle is to move more all day long. If you have a job in which you sit most of the day try getting up and move for a minimum of two minutes or preferably five minutes every half hour.
Sitting Has Often Irreversible Effects
A recent study by the International Journal of Behavioral Nutrition and Physical Activity noted that in addition to the beneficial impact of physical activity on levels of energy and vigor, spreading out physical activity throughout the day improved mood, decreased feelings of fatigue, and affected appetite. Many studies are demonstrating that the effects of long term sitting aren’t reversible through conventional exercise. It is important to movie more and correctly, optimizing posture and body mechanics. Getting back to the basics of developmental movement, can improve movement and how we feel.
An Easy Way to Strengthen and Tone!
There is a form of strengthening and toning you can do in between getting up and moving around called isometric exercises. To do this you create tension in your muscles with little to no joint movement and no change in muscle length. Believe it or not, this static strength training technique can be an effective way to sculpt and strengthen muscles. Have you ever held a plank? That is an isometric exercise! And good news, no equipment is required to add isometrics to your daily movement and fitness routine. They can be performed almost anywhere such as your desk and are subtle.
Push your hands together like praying as hard as you can.
Grab hands and pull apart
Put one forearm with arms bent in front on the other and push on both arms
Put hand under chin and push chin against hand.
Put hand on side of head and push head into hand. Do both sides
Pull in stomach as far as you can
Put hand on leg while sitting in chair and push leg into hand.
Do both sides.
Check out these video with some examples:
10 Minute Isometric Hold Workout
Give it a try! Use isometric exercise to reduce stress, increase alertness and boost your physical performance.