Easy and effective exercises

 Easy and effective exercises, while working at the desk at home

Sitting still all day long, bringing some problems in terms of body health. However, considering the working hours and office environments today, we can say that the number of people who spend a lot of sedentary time is increasing. Because these environments are designed in a way that allows you to get things done with minimum effort and movement to make your job easier. If your routine does not allow you to exercise and move regularly, you can try different ways. For example; 'Office exercises for desk workers' may be required. Being sitting constantly causes the muscles in the body to weaken and thin. However, thanks to the 'leg movements made by sitting', people working in these conditions can also 'sit and thin the legs'. Spending long hours in the same position for your health can have negative consequences. Low back and back pain increases and body posture may be impaired. You can relieve these pains by doing 'neck exercises at the desk'.

During your time at home or in the office, some problems occur in your body. When you sit down, the body goes into a relaxation mode and the electrical activity in your leg muscles ends. While the calorie burning rate is up to 50 calories per hour when you stand, this number decreases considerably when you sit down. In the sitting position, the release of enzymes that help fat burning in the body is reduced by up to 90%. In addition, people who spend more than 3 hours sitting a day have problems such as heart conditions, diabetes and obesity. Given all this, we can mention that not only those who spend long hours sitting in the office, but those who spend hours still watching television at home are at risk. For this reason, it is important to be doing 'home exercise' as much as 'workplace exercises'.

What are the exercises that can be done sitting?

According to experts, working at desk or spending time at home shouldn't be seen as the main problem. Because it is possible to get rid of the negative effects of the time spent motionless for a long time thanks to the exercises you will do 150 minutes a week. In other words, what you do, how much you move and burn calories becomes important when you are not sitting down. But did you know that it is possible to burn calories, stretch your body and stimulate your muscles from all this with you?

Now we will give you some tips on these exercises.

Neck exercises: Neck exercises are at the top of the exercises that you will do by sitting. You can relieve your neck and spine pain by doing 'neck exercises at the desk'. Sit upright and tilt your head forward for ten seconds. Let it sit until you feel your back neck muscles are warming up. Wait 10 seconds by tilting your head to the right side, 10 seconds by tilting the left side, and 10 seconds by tilting it as far as you can push it backwards without disturbing your upright sitting. You will have activated these movements all the muscles around your neck.

Shoulder exercises: It is also possible to increase the flexibility of your shoulders while sitting. Turn your shoulders forward and backward in a circular motion. It will be enough to repeat 10 times.

Leg exercises: There are several methods to stretch your legs that are most inactive while sitting. First of all, lift your right leg upright and stretched while sitting and stretch your muscles by standing with your fingertips pointing upwards. While in this position, turn your ankle in a circular motion and try to relax. Then apply the same movement on your other leg.

Abdominal exercises: It is possible to exercise your abdominal muscles while sitting, thanks to the "belly-melting movement in the chair". Sit upright and press your feet on the floor. Tighten your abdominal muscles and pull your abdomen in. In turn, first stretch and lower one leg forward at hip level without breaking your knee. Then repeat the movement for your other leg. During exercise, do not stop tightening your abdominal muscles and repeat 15 times.

Basin exercises: You can even activate your non-working muscles while sitting on the chair with the 'melting movements on the chair'. While sitting, throw one of your legs over the other and lift the two legs off the ground. Push up with your lower leg, push down with your upper leg. So exercise your muscles using your own strength. Just repeat this exercise for a few minutes.