Have A Desk Job? Exercise Regularly!
If you have a desk job, I'll give you some more incentive to keep exercising or get started on an exercise program. Long hours sitting at a desk (or any prolonged, daily sitting) puts you at risk for some fitness and health problems such as:
1. tight hip flexors, hamstrings and calves,
2. postural problems such as hunched, rounded shoulders and forward head position,
3. limited lumbar spine extension and a stiff thoracic spine,
4. tight external hip rotators with limits hip joint range of motion,
5. shoulder blade alignment problems and
6. miscellaneous muscle strains and muscle imbalances.
Postural problems can be corrected. See my posts on posture. Flexibility problems can also be corrected. See my posts on flexibility. The problem is that many people exercise very little.
Some things you can do to help yourself:
1. Walk during work breaks. Just doing this will give you 30-40 minutes of moderate exercise during the day. This technique is an underestimated calorie burner.
2. Do flexibility stretches every two hours or so at your desk. Kneeling hip flexors, calf, hamstring, quad, neck, spine and other stretches will help keep you flexible and relaxed. Standing trunk rotations, arm circles, leg swings and pectoral exercises are also good.
3. Follow a regular strength and interval cardio exercise program 4-5 times a week. All it takes is 30 minutes to 1 hour a day. Among other benefits, this will give you needed muscle (and related fat burn), good heart health and strong bones.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Program and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
1. tight hip flexors, hamstrings and calves,
2. postural problems such as hunched, rounded shoulders and forward head position,
3. limited lumbar spine extension and a stiff thoracic spine,
4. tight external hip rotators with limits hip joint range of motion,
5. shoulder blade alignment problems and
6. miscellaneous muscle strains and muscle imbalances.
Postural problems can be corrected. See my posts on posture. Flexibility problems can also be corrected. See my posts on flexibility. The problem is that many people exercise very little.
Some things you can do to help yourself:
1. Walk during work breaks. Just doing this will give you 30-40 minutes of moderate exercise during the day. This technique is an underestimated calorie burner.
2. Do flexibility stretches every two hours or so at your desk. Kneeling hip flexors, calf, hamstring, quad, neck, spine and other stretches will help keep you flexible and relaxed. Standing trunk rotations, arm circles, leg swings and pectoral exercises are also good.
3. Follow a regular strength and interval cardio exercise program 4-5 times a week. All it takes is 30 minutes to 1 hour a day. Among other benefits, this will give you needed muscle (and related fat burn), good heart health and strong bones.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Program and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
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