A study released in the January 2015 issue of the Annals of Internal Medicine shows that we spend more than half of our waking hours doing something while sitting – watching TV, working at a desk, etc.
The research contains data from 47 studies focused on sedentary lifestyle and its effect on health. There is a huge connection between the time you spend sitting and the risk of developing type 2 diabetes, cardiovascular disease, cancer, and other serious conditions.
Sitting has a detrimental effect on your spin, causing stiffness and back pain. This pain affects your physical condition, and you are unable to run, exercise, and do other activities.
We give you a few simple exercises that will restore your physical health, so make sure you do them on a regular base. There is no better way of fighting the pain in your knees and lower back.
- Fire hydrant
This exercise got its name because of the way it makes you look: like a dog peeing on fire hydrants. To do this, you have to get on all fours and elevate one of your legs out to the side really high. Bring it back, and repeat several times. Do this to improve the function of your spine and be more stable.
- Leg swings
Need to loosen up your hips? This exercise is great for you. Stand still and hold something to balance your body. Swing one leg back and forth as high as you can. Go to the front and the back with one leg at a time, and then switch to side to side. You need about 15-20 swings for each direction.
- Grok squat
Grok squats prevent stiffness. You will have to stretch your legs, back and groin. Bring your body into a squatting position, and hold it in that way for a few seconds. Your feet should be place on the floor, and your back should be straight. Maintain your squat as low as you can.
- Glute bridges
This exercise targets your hips, glutes and abs, and restores your motion. Do 5-10 repetitions. Lay on your back and keep your knees bent and your feet on the floor. Elevate your butt and hips, and keep your body in a straight line. Lower your body. Add a weight on your stomach or across your hips for extra effect.
- Couch stretch
You can do it while watching TV. Put one of your legs on the floor, and place the other on the couch. Make sure your knee and the back of the couch touch each other. Flex your buttocks and abs slowly, and bring your torso up. Hold your body in this position for a minute, and switch your legs.
Do these exercises regularly, especially if you sit for too long. You should also walk more, and do not spend most of your time on the couch. Take the stairs, and stay away from the elevator.
Source: Herbs Info