Sunday, June 19, 2016
It seems that in today’s modern society, we spend a significant amount of time sitting down or being inactive. Whether it’s sitting for long periods at your desk, driving or relaxing on the sofa, this can have a dramatic impact on your strength and mobility, as well as your overall health.
Inactivity can lead to a number of health concerns. Burning fewer calories and having blood pumping slower around the body can lead to an increased risk of fatty acids building up in your arteries, Deep Vein Thrombosis (DVT), weight gain, back, shoulder and hip problems to name but a few.
This is why it’s so important to get more active, even simple things like getting off a bus stop early or taking the stairs will help. The NHS guidelines recommend that persons aged 19-64 should do a minimum of 150 minutes of moderate exercise per week, teamed with strength exercises at least two days a week, to exercise the legs, back, hips, abdomen, chest, shoulders, and arms. However, if you are a routine “sitter”, you should aim to exceed this amount to counteract the effects that remaining sedentary for long periods can have on your body.
Exploring this topic, here are five exercises designed to help build strength and mobility in different areas of your body.
All you need for this exercise is a sturdy chair and room to stand up. It’s incredibly simple and can be done at home or in the office, as an easy and convenient way to work the legs, bottom, and abdomen.
Again, using a chair, this exercise will help to strengthen your core muscles, while also flexing the hips for better mobility.
This exercise stretches and strengthens shoulders, chest, and back, which is particularly important for those who are hunched over a computer with poor posture.
It’s important to strengthen all areas of your body, including your arms, which is where this basic bicep curl works wonders. It increases not only strength and mobility but also tones muscles. It requires two light weights, but you can use filled water bottles instead, as long as they’re the same weight.
This exercise will help utilise the muscles in your thighs and buttocks, to strengthen the hips, back and leg movement.
These exercises are all simple to do and should be easy to fit into the busiest of schedules. Keeping up your core body strength and keeping active is vital in maintaining good strength and mobility and help reduce or prevent back problems or other chronic pains too. However, if you have been inactive for some time or have any health concerns, it’s always a good idea to speak to your GP before you begin to exercise and take it slowly.