Workout Plan After Long Sitting Hours

Sitting for long has a negative effect on your body. It leads to reduced rate of metabolism, increased fat storage and can cause heart disease, cancer and diabetes. Office works that force you to sit for long hours because of its nature is risky factor to your health. You need to incorporate weight loss workouts in your schedule to help you shed that extra weight you gain as a result of sitting. Sitting for long can lead to death and to prevent this, ensure that you have exercise plans to counteract these negative effects. Driving for long hours, sitting on the couch to watch TV or sitting at your chair in your workplace results to unhealthy person.

Tips on keeping fit Prevention is better than cure. You can avoid getting heart disease, diabetes, cancer or other complications related to sitting for long through exercising the following rules:

• Take breaks-Do your work intensely within shortest time possible and take a break by walking around for some minutes or stretching to make you telexed and engage your muscle.
• Stand up-You can choose to stand up while you are working, place your computer on a higher table or place to make you work comfortably as you stand. This will help you hips, legs and thighs engaged which otherwise relax.
• Walk-You can choose to work to the washrooms, outside the office or to your workmate place to get relaxed after working for about one hour. This will help you burn an extra fat to result to desired weight loss.
• Observe the height of your screen-Ensure that the screen you are using is horizontal to your eyes or slightly slanting to make you look at the screen downwards. This prevents you from back pains, shoulder pains and eye strains.
• Head upright- make sure that your head is upright. This prevents spine, head and neck pains that may occur due to keeping your head on one side.
• Appropriate chair-Avoid using highback chair which makes you lazy and comfortable. Use a simple chair that ensures that you sit upright while you work. Adjustable chairs make you lazy resulting to unhealthy person as you will not be willing to walk or go for breaks.

Workout plans There are several workout plans to help you counteract the negative effects that comes with sitting for long hours. They are as follows:

• Swinging of legs-Swinging of legs either helps you to make your glutes and hips flexible. You can choose to swing your legs front and back continuously for some minutes. You can also swing the legs from side to side to keep you healthy.
• Wall side exercise-You are required to lean on a wall while your legs are not near the wall, keep them forward. Stretch your arms horizontal and raise your hand to ensure that the hands are at par with your head. Then raise the hands up and down. Repeat the movements for about five minutes.
• Supported backbend-Bend backwards while your hands are hanging below your head. This exercise will make your spine strong and boosts your posture. You can choose to bend backwards while your hands which are below your head get support on a wall.
• Grok squat-You are required to squat up to the point where your butts comes into contact with your ankles. Stay at that position for some time, about 2 minutes. This exercise helps you strengthen your back and hips.
• Fire hydrant-This exercise ensures that your spine is healthy and functions well. You are required to get down, placing your hands and knees on the surface. Your hands and legs should be apart and raise one leg while supporting your weight with the two hands and one leg. Raise the other leg while supporting your weight. Do the same repeatedly interchanging the legs for about five minutes.
• Thoracic rotation-Get on your knees, take your right hand to the left elbow through your head. Take the left hand to the right elbow through your head. Do this exercise for five minutes interchanging the hands. This exercise ensures that your shoulders and upper part of your body is kept fit and healthy.

Conclusion

Sitting for long has unhealthy effects. Having a plan to counteract these unhealthy effects prevents you from diseases, makes you fit and helps in weight loss process for attractive figure. These habits should be watched and workout plans should be implemented to be physically fit, healthy and reduce your weight.

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