Some recent research findings have shown that as the time of sitting increases, our risk of accidental death also increases.
Think that you do not have time to workout at all. So what will you do? Will you rely on your health and body fitness to work or will take some time off during work and try some quick exercise to give energy to your relaxed body? If you have chosen another option, we can help you. Let us know how you can get a 5 minute workout with 6 steps of some time (5 to 10 minutes only), even while working, fit body and fit mind, you have to remove the eyes from your computer screen for just five minutes. .
The problem of sitting all-day
Our deteriorating lifestyle and long sitting work are now becoming a threat to our health. Scientists consider it as much of a threat to health as smoking. Indeed, prolonged sitting increases the negative effects on health such as increased blood pressure, obesity, high blood sugar and even the risk of getting cancer manifold. This is the reason why sitting in front of the TV or laptop in the house and computer in the office for too long has become a cause of concern for doctors. Some recent research findings have shown that as the time of sitting increases, our risk of accidental death also increases.
More trouble in Corona Lockdown
For the past seven to eight months, due to Corona Wars, our time spent sitting at home and doing work from home has increased further. Due to working from home, now good habits such as copy machine, bathroom and conference room as well as taking a break for some time to hang out with friends have been marginalized. That is, now our physical activities have reduced even more than before. As a result, our bodies are constantly adapting to a sedentary lifestyle.
5 minutes workout will keep you fit
If you start your day with a workout or a five minute yoga morning workout routine, your body will not feel anxious and tired even after sitting for hours. Taking a break for some time while doing sit-in work not only improves blood circulation in the body but it also helps in improving the overall mobility of the body. Actually, joint mobility exercises lubricate our joints and fill the body with energy. Working on joint mobility exercises is also a great exercise option for older adults with arthritis or joint pain. This 5-minute workout exercise described here helps you to lift the whole body from your chair and stretch your body by increasing the heart rate while making the body move. Let’s see how to do this 5-minute workout.
01. Side glaze by tapping the glute muscle
This exercise improves the mobility of the hips and inner thighs and also improves mobility by strengthening the hamstrings, glutes and quad muscles. To do this, place your hands on your hips while sitting in a chair and move the left foot away from the chair, then move your right leg to the right and bend the right knee in a side lunge position. Repeat again, reaching the glutes to tap on the chair with your right glute muscle. During this, keep your left leg as straight as possible. To get back to the initial position, put pressure on your right foot and return to the same position as before. Repeat this exercise 10 times while sitting in a chair.
02. Tilt the shoulder while doing the side lounge
This exercise improves the rotation of the upper thoracic and spinal cord by stretching the shoulder joint and neck. This is a slightly wider version of the side lunge with the glute muscle tap described above. By repeating the side lunge exercise with the glute muscle tap, you will now bend your shoulders alternately to stretch the upper back, chest, and shoulders. As soon as you bend to the right, you have to bend your right shoulder down and do the same to bend the left shoulder to the left. Then, with the support of the right leg, bring the shoulders back to the center and return to their starting position.
03. Open-toe and wide-leg squats
This exercise works to strengthen the core area of our body, inner and outer thighs and gluteus muscle. While sitting in a chair, open your legs wider than your hips. Fold the toes outward. Now bend your knees and tap your glutes on the chair, then raise your arms above the shoulder as high as you can. During this often size, focus your core area and pull your navel towards the spine. Repeat this 10 times and also increase the time as per your convenience.
04. Chair Tow-Taps Exercise
This cardio exercise improves the mobility of the legs and hips while increasing our heart rate and blood circulation. To do this, stand facing your chair in front of you. Now raise your right leg up and tap the edge of the chair with your right foot, then put the foot down and repeat the same process with the left foot. Repeat this 20 times with each foot of 40 tapping total.
05. Long-term chair lounge
This stretch opens the hip flexors and hamstrings, which can help to heal waist and back pain. To do this, chair toe-taps stand in front of the chair like exercises. Now put both your hands on the waist or hips and place your right foot on the chair. After this, bend the right knee above the right ankle and lift your chest up. In this way, press down through the left heel and pull the left hip as straight as possible and pull it towards the front. Then take a deep breath inward and then repeat the same process with the left leg. During this time flex the right leg and tilt the upper part of your body towards the front of the foot. By doing this you will feel a stretch in the hamstrings and calf muscles behind the right leg. Do this five times on both legs.
06. Stretch your body with your hands behind your head
Stretching the entire body by placing the hands behind the head improves blood flow to the chest, shoulders and armpits. It also improves the energy and respiratory process. To do this, place your hands behind your head and repeat the lunge exercise of the chair for a longer time. Do this five times on each side with the elbow so that the chest and armpits can be stretched to open them. Do this workout daily. If you really want to do it, you can set an alarm on your calendar so that it can be completed throughout the workday.