Get Fit While You Sit
From Women's Health Source
of Highland Hospital Fall 1994 Newsletter
You do not need to participate in a vigorous
exercise program to maintain your muscle tone. Most people sit
for a certain portion of every day, many exercises can be
performed while sitting to help keep yo in shape. Mild exercises
are beneficial to maintain overall flexibility, maintain lung
capacity and possibly decrease joint pain. The following can be
done at your desk or in front of the TV in a few minutes.
- Pump both ankles up and down several
times. This improves the circulation in your legs and
tones the muscles in the lower leg.
- Tighten your buttocks. Hold for the count
of ten. Relax. Repeat several times. This helps prevent
lower backache and fatigue in sitting.
- March in place while sitting, bringing
your knees as high as possible. Work up to 5 mins for
this exercise. This exercises hips and knees.
- Sitting erect, press the small of your
back against the back of the chair while tightening your
stomach muscles. Repeat several times. This exercises
your back and stomach muscles.
- Place your hand on your shoulders. Try to
touch your elbows back as far as possible. You should
feel movement between the shoulder blades if you are
performing this correctly. Repeat several times. This
exercises your arms and upper back.
- Hold your arms out to the side at shoulder
height with elbows straight. Make 10 small circles
forward, then 10 small circles backwards.
Coordinating each of these exercises with your
breathing will maintain your lung capacity and prevent you from
holding your breath while exercising. For example, inhale every
time you exercise your right leg or arm and exhale when you
exercise your left arm or leg. All exercises should be performed
slowly two or three times a day. If any of these exercises causes
pain, stop performing that exercise. This exercise program can
contribute to your sense of well-being if performed on a regular
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