Best Exercises For Those Who Sit All Day. What should you do ?

Years and more years spent on your desk or couch do more damage than good. In fact, research and studies concluded that people who spent 7 hours or more on the couch or at their desk have a higher risk of heart disease, weight gain – and even death.


Exercises for Those Who Sit All Day


Many woman want to have thin body, but all long-day sitting on their chair prevent their wish, even they take creatine to lose weight. Your health and fitness is an important part of your life, but it gets hard when you hardly get any time from your daily busy routine.Sadly, about 80% of jobs are considered sedentary – as they involve sitting all day. So if you don’t want to be a part of statistics, suffering from a poor lifestyle-related disease, then consider these exercises for those who sit all day.

Best Exercises For Those Who Sit All Day

Exercises for Those Who Sit All Day

Credit: Pixapay

The human body isn’t created to sit all day or to move only a few parts of it, such as your fingers (typing) or your eyes (researching), but it is designed to move for proper function.

But don’t fret nor consider finding a new job that involves walking (fieldwork?) because there are simple exercise routines that you can do 10-15 minutes daily – even if you’re sitting all day. Not convinced? Here’s for you.

Supported Backbend

Exercises for Those Who Sit All Day


Sitting all day affects your posture. By bending backward, you can greatly improve it and strengthen your spine. To get started, stand and face away from the wall. Make sure that your heels are one foot away from the baseboard.

Put your arms over head, while ensuring that your elbows are bent backwards so that your palms are facing the wall. Start leaning back gently and slowly, while you’re catching your body weight through your hands. Begin walking your hands down the wall.

Alternatively, you may also want to step a bit farther while your back’s bending. Do not push yourself too hard as you start with this routine. As you progress, you can go deeper into the supported backbend.

Put your tongue’s tip on your mouth’s roof, and then start dropping your jaw. Inhale and exhale through your nostrils while holding into the backbend.

Half-Kneeling Hip Flexor Stretch

Half Kneeling Hip Flexor Stretch

Prepare your body for the day – and hone your stretching skills! This movement targets the hip. Get started with one of your knees on the ground while the other leg’s foot is on the floor, allowing for a 90-degree position for both the knees.

Put both your hands on your hips and then involve your abs while squeezing your gluteal muscle of the knee down leg. Start pushing your hip forward, as you’re keeping the low back from arching.

Go back to the initial position and do the movement for up to 10 reps each side. On the last rep, hold the position for about 20 seconds.


Exercises for Those Who Sit All Day

Credit: swimwearworld.com

This is one of the best exercises for those who sit all day. It is great for activating the gluteal muscles and undoing the damage of prolonged slouching.

All you need is to lay on your right side, while your knees and hip are at 45 degrees. Keep your feet together, while raising your upper knee higher. Keep your lower leg on the floor.

Pause and then go back to the starting position. Repeat the same process for up to 20 repetitions on each side. Do up to three sets twice a week.

Do The Lunge With Rotation

Exercises for Those Who Sit All Day

Credit: Womenshealthmag.com

Lunge exercises help build your leg and shoulder strength and keep your spine healthy and in good posture. Step forward with your right foot to form a lunge from the standing position. Make sure that your right knee isn’t extending past your toes.

Put your hands on either side of your right foot, and then start lifting your right arm to the ceiling. Be sure that you’re turning your gaze upward while doing the movement. While exhaling, you must go deeper into the lunge rotation. Do the same steps for the other side and repeat ten times.

Pigeon Pose At The Table

Exercises for Those Who Sit All Day

Credit: runnergirlinarockingworld.com

Undo the damage of prolonged sitting with this simple stretching pose. This is a yoga movement made easier for those who are sitting all day, as it uses a table that lets you stretch your muscles fast.

Put your leg on the tabletop or bed (if home). Make sure your knee is bent at 90 degrees. Put one of your hands on top of it, and the other on your foot.

Start leaning forward, and then hold this position for about one minute.

Next, start leaning left, preferably at ten o-clock position. Pause for about a minute or as long as you can without feeling discomfort.

Then, start leaning at 2 o’clock position to your right and stay in the position for one minute. Repeat the same procedure on the other leg.

Quad Stretch

Quadriceps Stretching -- How to Stretch Legs

This movement stretches and works the hip flexor area. You can do it with/without a couch or on the floor with your knee against the wall.

All you need is to put your knee against the back of the couch (*applies for the leg you’re stretching), while your other foot is on the floor. Start by raising your torso slowly while standing straight.

While you’re lifting your torso, you can start squeezing your abs and hips. Keep this position for up to three minutes. Repeat the same procedure for the other leg.

Shoulder Opener

Exercises for Those Who Sit All Day

Desk Shoulder Opener

Creit: Andnowuknow.com

This is another great exercise for those who sit all day. Prolonged sitting pulls your shoulders inwards and collapses your chest. By performing the shoulder opener, you can open both.

To start, stand straight, while holding a towel or a belt in each hand behind your back. Begin raising your arms as high as possible. Do not try too hard and stop lifting the belt or towel higher if you’re feeling any discomfort.

Begin pulling your shoulders back while you’re lifting it.

Summing Up

Getting started with exercises, even with a sedentary job, shouldn’t be hard or time-consuming. These exercises for those who sit all day, including lunge with rotation, shoulder opener, table pigeon pose and clamshells, to name some, may help you undo the damage of a 9-6 job by sparing 10 up to 20 minutes a day.

You can perform these exercises during coffee breaks or every hour, not just to break the ice but break the curse of a sedentary job that puts you at risk to heart disease and obesity. Get moving and prevent a modern man’s disease today!


1. http://www.artofmanliness.com

2. http://www.prevention.com

3. http://www.livestrong.com

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