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50 Easy Sitting Exercises for Health and Weight Loss 50 Easy Sitting Exercises for Health and Weight Loss By Sue Baker http://www.loseweightresources.com Copyright © 2009 – http://www.loseweightresources.com
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50 Easy Sitting Exercises for Health and Weight Loss 240309

Nov 12, 2014

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Sue Baker

This is a 26 page ebook explaining the benefits of exercise, why exercise is important, how it helps your health, how to lose weight with exercising, a healthy guide to nutrition and 50 easy sitting exercises for health and weight loss.

It is intended for any age group and is useful for office workers who want to stay healthy or lose weight but have not got the time to fit an exercise regime into their daily lives. It is also intended for anyone who has mobility problems and cannot do activities such as walking that are so often recommended by experts.
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Page 1: 50 Easy Sitting Exercises for Health and Weight Loss 240309

50 Easy Sitting Exercises for Health and Weight Loss

50 Easy Sitting Exercises for Health and Weight Loss

By Sue Bakerhttp://www.loseweightresources.com

Copyright © 2009 – http://www.loseweightresources.com

Page 2: 50 Easy Sitting Exercises for Health and Weight Loss 240309

50 Easy Sitting Exercises for Health and Weight Loss

50 Easy Sitting Exercises for Health and Weight Loss

This book comes with Master Resale Rights.

You may also give it away! Pass it on to all your friends or anyone you know that may want or need it. If you have a health/fitness website you can use this book to build up a list.

No part of this book may be reproduced in any form or by any electronic or mechanical means including, but not limited to, information storage and retrieval systems without permission in writing from the publisher, except by a reviewer, who may quote brief passages in a review.

DISCLAIMER

This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.

Copyright © 2009 – http://www.loseweightresources.com

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50 Easy Sitting Exercises for Health and Weight Loss

Table of Contents

Introduction

Why is Exercise Important?

What are the Benefits of Exercise?

Exercise and Your Health, How Much Does it really Help?

How Can I Lose Weight With Exercising?

A Healthy Guide to Good Nutrition

50 Sitting Exercises

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50 Easy Sitting Exercises for Health and Weight Loss

INTRODUCTION

Whatever your weight, fitness level or age you can benefit from these easy sitting exercises for health and weight loss. These sitting exercises are ideal for anyone who has limited mobility, elderly, sitting at a desk for hours at a time or overweight to the extent it is difficult to move about.

You don't have to do a full intense workout to exercise at your desk. Some people forget the little things like stretching or basic strength conditioning and assume that the workplace can only involved desk-centered activity. While these suggestions will not substitute for intense cardiovascular workouts, every little bit helps and small exercises throughout the day can be a big part of a healthy lifestyle.

These easy sitting exercises for health and weight loss can be practised by one person, with a friend or even as a small group.

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50 Easy Sitting Exercises for Health and Weight Loss

Why is Exercise Important?

In order to stay fit and healthy, both physically and mentally, we need to move about. Our bodies are designed in such a way that they move. If you are sitting at a desk all day, in front of the television or computer for hours on end or incapacitated that you are confined to a chair or even to bed your circulation slows down.

Circulation is the movement of the flow of blood throughout your body. The circulatory system moves nutrients, gases, and wastes to and from all the cells, helps fight diseases and helps stabilize body temperature. The basic action of the blood moving from cell to cell is of great importance to your health and longevity.

Therefore, exercise is important to get the nutrients into the cells, help eliminate waste products and get more oxygen to your body. Think of your body cells like re-chargeable batteries. If they are not fully charged the body does not work at its full potential. By gently working you muscles, to begin with, your body will get stronger. The stronger it gets the more you can do and the fitter and healthier you become.

People exercise for one of 3 reasons;

The first is that the person is overweight and the only way to lose those extra pounds will be to reduce ones calorie intake and at the same time workout in the gym or simply get more active.

The second is that the person is underweight and the only way to add extra pounds is to have more calories in ones diet and workout.

The third is just for fun and to keep that person in shape.

If your intention is to lose weight then you will need to do more than the exercises in this book.

Having said that, if you have mobility difficulties or are confined to a wheelchair for example, then any extra activity will have a

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50 Easy Sitting Exercises for Health and Weight Loss

beneficial effect upon the body. In addition to all this you would also need to consume the rights foods and get a wide range of foods to acquire all the essential nutrients.

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50 Easy Sitting Exercises for Health and Weight Loss

What Are the Benefits of Exercise?

Some of the benefits of exercise have already been mentioned but there is more to being fitter and healthier.

Exercise affects us mentally which can have an impact on our immune system. The immune system is very complex and is covered in many other books so won't be explained in detail here. Suffice to say that how we think and feel affects our immune system and exercise helps to strengthen it.

That's because a positive affect on your body will have the same positive affect on your mind. It will enable you to concentrate better and hold your attention for longer periods of time. Not only that, but gentle, regular exercises can have a real impact and make you less vulnerable to infection and long term disease. It also can reduce long-term stress, which is damaging to the body, so that you become better at dealing with stress in your life.

When you are feeling sluggish, can't focus or concentrate and are continually stressed your mental and physical health begins to suffer. Regular gentle exercise is a real boost to your physical, mental and emotional well-being.

You will start to look at life in a fresh way and enjoy things again.

You'll experience the pleasures and joys of life, however small, in a totally different way and have a real zest for living.

Evidence shows that regular exercise can:

1. Increase levels of HDL or "good" cholesterol.

2. Lower high blood pressure.

3. Help improve body composition by burning fat.

4. Promote healthy blood sugar levels.

5. Promote bone density.

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50 Easy Sitting Exercises for Health and Weight Loss

6. Boost the immune system.

7. Improve mood and reduce the chance of depression.

Generally speaking, the greater your stamina, the greater are the health benefits. If you want to improve your stamina, it's important to start gently, increasing the frequency of your activity before increasing how hard you exercise.

It is advisable to exercise regularly with a reasonable diet.

A person can consult with a dietician or a health professional to really help plan a good diet program. It starts by evaluating the lifestyle and the health of the patient before any program can be made.

Afterwards, this is thoroughly discussed and recommended to the person, which usually consists of an eating plan and an exercise program that does not require the use of supplements or one to purchase any expensive fitness equipment.

A good diet should have food from all the food groups.

This is made up by 2 things. The first is carbohydrates. The food that a person consumes should have vitamins, minerals and fiber. A lot of this can come from oats, rice, potatoes and cereals. The best still come from vegetables and fruits since these have phytochemicals, enzymes and micronutrients that are essential for a healthy diet.

The second is fat which can come from mono and poly saturated food sources rather than animal fats. Since fat contains more than double the number of calories in food, this should be taken in small quantities to gain or lose weight.

Another way to stay healthy is to give up some vices. Most people smoke and drink. Smoking has been proven to cause lung cancer

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50 Easy Sitting Exercises for Health and Weight Loss

and other diseases as well complications for women giving birth. Excessive drinking has also shown to do the same.

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50 Easy Sitting Exercises for Health and Weight Loss

Exercise and Your Health, How Much Does it Really Help?

You always hear people say, “You need to exercise regularly to maintain your health”, but just how much does exercise really do for your health overall? Are the health benefits of exercise really worth the effort it takes to exercise regularly? Can’t you just eat better and still maintain your health just the same? Can anyone tell me what the real health benefits of exercise are or is it all just speculation based on heresy?

Alright then, here are some really good reasons to consider for making exercise part of your healthy lifestyle:

Americans spend more than $600 billion dollars per year for health care. That equals almost $3,000 for every single person in the whole population of the country. Sadly, this financial commitment has shown no signs of any decrease, nor has it produced fully acceptable results with regard to treating a wide variety of chronic health problems.

Attempts have been made to identify the factors which have been major contributions to the epidemic of medical problems in our society today and a number of probable reasons for why so many people are so seemingly unhealthy have been named as; poor eating habits, a sedentary lifestyle, stress, poor health habits (i.e. smoking).

At the same time, studies have been done to see what, if anything can be done to lower either the number or the severity of the medical problems affecting the public.

These studies have shown some convincing evidence that exercise has substantial medical benefits for people of all ages. Two of the most publicized efforts to investigate the possible link between exercise and disease were longitudinal studies, each of which used more than 10,000 subjects.

Some years ago, in a study of 17,000 Harvard graduates, Ralph Paffenbarger, M.D., found that men who expended 300 calories per

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50 Easy Sitting Exercises for Health and Weight Loss

day, the equivalent of walking briskly for 45 minutes, reduced their death rates from all causes by 28% and lived an average of two years longer than their sedentary former classmates.

A more recent study conducted by Steven Blair, P.E.D., of the Institute of Aerobics Research in Dallas documented the fact that a relatively moderate amount of exercise has a significant effect on the mortality rate of both men and women. The data was adjusted for age differences between subjects in an eight year study of 13,344 individuals and the conclusion was that the higher the fitness level, the lower the death rate. An analysis of the data yielded by both studies suggests one conclusion…exercise is medicine!

Accepting the idea that regular exercise can play an important role in reducing your risk of incurring a medical problem and reducing your overall health care costs is a critical step. While listing all of the medical problems and conditions that can be at least partially treated and controlled by exercise would be very extensive, here are a few of the most significant health concerns and the manner in which exercise is thought to help in each case.

Allergies: exercise is one of the body’s most efficient ways to control nasal congestion.

Angina: regular aerobic exercise dilates vessels, increasing blood flow, thereby improving your body’s ability to extract oxygen from the bloodstream.

Anxiety: exercise triggers the release of mood-altering chemicals in the brain.

Arthritis: by making the skeletal joints move, exercise induces the manufacture of synovial fluid and helps to distribute it over the cartilage and to force it to circulate throughout the joint space.

Back pain: exercise helps to strengthen the abdominal muscles and the lower back muscles.

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50 Easy Sitting Exercises for Health and Weight Loss

Cholesterol: exercise will raise your HDL (the good cholesterol) in the blood and lower your LDL levels, the bad cholesterol.

Diabetes: exercise helps lower excess blood sugar levels and improves your circulation

Heart disease: exercise, by lowering your body fat, lowering your LDL levels, decreasing your blood pressure, lowering your heart rate and increasing heart and lung efficiency, lowers your risk of heart problems.

Knee problems: exercise helps strengthen the muscles, tendons and ligaments of the knee making it more able to withstand stress.

Menstrual problems and PMS: exercise helps to control the hormonal imbalances often associated with PMS by increasing the release of beta-endorphins.

Osteoporosis: exercise promotes bone density, lowering the risk of suffering a bone fracture.

Overweight problems: exercise suppresses your appetite, increases your metabolic rate, burns fat and increases lean muscle mass.

So, are the benefits of regular exercise really worth the effort? Should you make exercise a part of your lifestyle? Absolutely! As you can see, in many ways, your life may depend on it.

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50 Easy Sitting Exercises for Health and Weight Loss

How Can I Lose Weight with Exercising?

Anyone trying to lose weight often hears that you have to eat less and exercise more. They usually tell you to go for a long brisk walk 3-4 times a week, join a gym, take up jogging, dance classes, swimming, aerobic exercise classes, do sit-ups, press-ups, buy the latest fitness DVD and exercise to it for an hour every day or any number of ways to exercise. It's not very often that you get to hear about exercises you can do while sitting down.

Not everyone has the level of mobility that allow them to do any of those things. Severely overweight people can have real difficulty even with getting out of a chair let alone walking.

How exercise van help with weight loss is all dependent on burning calories. To put it simply a calorie is a unit of energy, usually heat energy. Although calories apply to anything containing energy we tend to think in terms of them applying to food. One calorie is the energy required to raise the temperature of one gram of water by one degree Celsius. The metric equivalent of the calorie is the joule, which is often seen on food labels. It's easy to convert calories to joules as there are 4.2 joules in every calorie. However, we will use the word calorie as that is what most people know and look at on food labels and in measuring the amount of food they eat for weight loss.

When we use or 'burn' calories we increase the metabolism which helps to get rid of fat and lose weight.

Metabolism is the rate by which the body produces and consumes energy and calories and is partly determined by the amount of muscle we have. The more muscle the higher the metabolic rate.

Several factors affect the metabolism such as the amount of muscle tissue, frequency of meals, stress levels, activity levels, diet and stress. Loss of muscle due to not enough physical activity slows down the metabolic rate. The same applies with a decrease in physical activity that comes naturally with old age.

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50 Easy Sitting Exercises for Health and Weight Loss

A Healthy Guide to Good Nutrition

Whether you are at your ideal weight or striving to reach your weight goal is it simply a matter of burning more calories than you take in? The answer, I suggest, is no! Overall body health improvement as well as weight gain or loss must be factored in to the equation or you could be heading for problems.

Correct nutrition can help to reduce the risk of a miriad of health-related problems, the most frightening of which are surely heart disease and cancer. Proper nutrition, however, entails eating many different foods, monitoring your consumption of some food and beverage items, and counting calories. Good diets offer balanced nutrition that reduces cholesterol, blood pressure, and helps with weight control.

To function properly, your body must have the correct combination of nutrients:

Carbohydrates. They are the primary source of ammunition in your diet. The body uses carbohydrates to build glucose which can be used immediately or stored in your body for later. Too much glucose, however, is stored as fat. There are two types of carbohydrates - simple and complex. Sugars are simple carbohydrates. Starches and fibers are complex carbohydrates.

Proteins. Proteins help your body build and maintain muscles and other tissues. They also function in the creation of hormones. Like carbohydrates, excess protein is stored as fat.

Animal and vegetable are the two major types of proteins. Too much animal protein can cause high cholesterol, as it is high in saturated fat.

Fat. Strange as it may seem; fat is another nutrient your body requires. It comes in both saturated and unsaturated forms. Saturated fat puts you at risk of health problems. Unsaturated fat is healthy, but if it goes through any type of refinement process, it can become saturated fat.

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50 Easy Sitting Exercises for Health and Weight Loss

Vitamins. These are also required nutrients. Different vitamins perform different tasks within the body. They can work with the metabolism to help with energy levels for any task you can think of that you need your body to perform. It has also been noted that certain vitamins can prevent disease.

For example, vitamins A, C, and E, also called antioxidants, can assist with the prevention of coronary artery disease by keeping build up from occurring on artery walls. Vitamin B-1 is needed for digestion and proper nervous system function. Vitamin B-2 is needed for normal cell growth. Vitamin B-3 helps to detoxify your body. Folic acid assists with production of red blood cells. Vitamin D assists with the absorption of calcium. Vitamin K helps your blood clot.

Minerals and trace elements. These are another nutrient your body requires. Both are used in many different body processes. Minerals like chlorine help make your digestive juices. Phosphorus helps build strong bones. Both can be found in the foods we consume, but with a trace element, your body just needs a tiny amount. Salt is one final nutrient your body requires. You should not consume more than 2400 milligrams per day, though, as it might raise your blood pressure.

You should follow several guidelines to create a well balanced, nutritional diet.

First, try to consume two and one half cups of vegetables and two cups of fruit each day. When making your selections for each day, be sure to choose a good variety. A good rough guide is to eat as many different colors as possible, this will help you to select from all five vegetable subgroups at least four times per week.

You should eat at least three ounces of whole grain products each day. At least half of your grain intake should be whole grain based.

Milk should also be part of a healthy diet. Consume at least forty-eight ounces of low fat milk or milk products on a daily basis.

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50 Easy Sitting Exercises for Health and Weight Loss

Your total fat intake should only be between ten and thirty percent of your calories. Most of the fats you consume should be in the form of unsaturated fats, as saturated fats can do much to damage your health.

Meat, poultry, dry beans, and milk or milk products should all be lean, low-fat, or fat-free. Less than ten percent of your calories should come from saturated fats, and you should always try to avoid trans-fatty acid.

Fiber-rich fruits, vegetables and whole grains should be a regular part of your diet as should potassium rich foods. Alcoholic beverages should only be consumed in moderation.

Excellent nutrition is the basis of a healthy diet.

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50 Easy Sitting Exercises for Health and Weight Loss

50 Easy Sitting Exercises

1.

Wriggle your toes and your fingers whenever you can. This too is a stress buster and it gives you a chance to at least work your hand and leg joints. This will tell you how sore they are and if their condition is so bad, just think of the rest of your body.

2.

Stand up and stretch yourself every half an hour. Most of the jobs today are indeed sitting jobs that are in one word sedentary. This is especially true for those who sit and punch away at the keyboard or toy with the mouse all day long.

3.

Try breathing exercises. You might be surprised to know that breathing exercises too can lead to weight loss. If you are doing the breathing exercises properly, you will find that you can exert a lot of pressure on the muscles around the mid section.

You can feel a tightening of these muscles each time you breathe in or breathe out. So go ahead and breathe properly, it is good for you.

Psst. I would like to let you in on a secret. As it is I understand that most of us tend to put on weight particularly in the mid section, right. It is the tummy that seems to have a mind of its own. Well I will tell you a sure shot method to reduce the flab around the waist line. Mind you this doesn’t hold true for post pregnancy tummies. This is what you have to do.

Breathe in air as strongly as you can and as you do so, tuck in your tummy as much as you can. Hold it like this for a few seconds and then slowly release your breath taking care not to let out your tummy. Try to keep breathing like this at least fifty or sixty times in a day.

4.

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50 Easy Sitting Exercises for Health and Weight Loss

Do not slouch in your chair but try to maintain an erect posture with your tummy tucked in. Slouching is a very bad habit. Not only is it bad for your back but it also gives you a very flabby figure. It is your way of saying yes to a comfortable, weight-gaining pose.

Make it a point to always sit as erect as you can. It is also a terrific way to ward off back problems.

5.

When sitting in your office chair, or at home stretch both your arms up as far as you can and hold for about 10-15 seconds. Do as many repetitions as you can. Start off with 10 and work your way up.

6.

Ensure that your desk is strong enough to support your weight. While sitting use your arms and push yourself away from the desk. Push as far as you can stretching your back and hold for about 10 to 15 seconds. Repeat 10 times.

7.

Clench your buttocks and hold for about 10 seconds and then release. Repeat this 10 to 15 times. This exercise can be done anywhere - standing at a bus stop, waiting for the train, while you are washing up at home or doing other housework, watching TV etc.

8.

Shoulder Shrugs. While you sit in your chair raise your shoulders to your ears, then push your shoulders back and then down to relax again. Repeat 10 to 15 times.

Try doing the opposite as well. Push your shoulders as far down as possible and then back to normal to relax. Repeat 10 to 15 times.

9.

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50 Easy Sitting Exercises for Health and Weight Loss

Using the arms of your chairs for support lift your body up and hold it for 10 to 15 seconds. Repeat 10 times.

10.

Press your chin to your chest and hold for a count of ten - repeat

5 times then reverse and drop your head as far back as possible and hold for same count.

11.

Raise both arms to shoulder level, but this time bend your arms at the elbow and clasp both hands behind your head. Twist first to the right, then to the left. Move with your whole upper torso. Repeat three to five times.

12.

Keep your arms bent at the elbows - lift hands to shoulder height and then press shoulders down and back as if you are trying to put your elbows in your back pockets. Repeat several times.

13.

To help trim your waistline and keep your spine aligned and supple, side stretches are excellent exercises to do at your desk. Raise your arms over your head or akimbo with your hands on your hips, lean gently over to each side as far as you can safely go. Be very careful if your chair is unstable or if it is on wheels. Do this a few times on each side. This exercise can be done several times throughout the day.

14.

Exercise your knees. Place a rubber ball behind your knee and squeeze it 10 to 12 times. Switch knees and repeat.

Alternatively, Place the rubber ball between your knees and press your knees together tightly to strengthen thigh muscles.

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50 Easy Sitting Exercises for Health and Weight Loss

15.

Do foot lifts. Lift your feet using the balls of your feet. Repeat this as many times necessary to make your legs feel a little tired.

16.

Seated Knee Hug – Start by sitting upright on the edge of your chair with your arms by your side. Breathe out and bring the right knee upward, toward your chest, without rounding the upper body forward. Then reach your arms around the right knee and hug it. At the same time add a little bit of an extra stretch to the lower back.

Inhale and return the foot to the floor. Exhale and bring the left knee upward, toward your chest, without rounding the upper body forward. Hug your left knee with arms, then inhale and return to the starting position. Do one set of 20 repetitions (10 per side).

This exercise stretches the muscles of the lower back, strengthens the abdominal muscles and gets the blood moving in your legs.

17.

Make sure to regularly stretch your muscles. By stretching your calves out, you increase blood flow, reduce the chances of blood clots and increase the strength of your muscles. Stretch your neck by moving it slowly forward and backward and side to side. Stretch your back by stretching your arms out wide and then lean back, pulling your arms back.

18.

Simply stretching your hands and giving them a good shake from time to time can help alleviate any problems in the future.

19.

Neck rolls - start by turning your head in small circles. Let the circles increase in size. Rock your head from side to side remembering to keep everything loose.

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50 Easy Sitting Exercises for Health and Weight Loss

20.

Tighten muscles on one side of stomach lifting butt slightly off seat - hold for 10 counts and repeat 50 times for each side.

21.

Press one leg down on the floor as hard as you can - hold for a count of 10 and relax. Repeat with the other leg. This will get the circulation flowing and strengthen leg and thigh muscles.

22.

Do arm raises several times a day. Raise your arms straight over your head, or to the sides, or even behind you. Each method works a different set of muscles, and all will temporarily increase your heart rate, keeping your metabolism boosted. A good exercise if you have a sluggish circulation.

23.

Roll your wrists. This will help reduce chances of carpel tunnel syndrome and general stiffening incurred from arthritis.

24.

Move your legs and feet up and down as if marching on the spot.

25.

Put your arms straight out in front of you palm facing up. Holding dumbbells or bottles of water etc. bring your arms up to your shoulders and straighten them again. Repeat this 10 times.

26.

Raise your right arm above your head and bend your upper body to the left, hold to the count of 5. Do the same using the left arm and bend over to the right. Repeat several times throughout the day.

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50 Easy Sitting Exercises for Health and Weight Loss

27.

Suck in your stomach and hold to count of ten - repeat 50 times.

28.

Leg Lifts - Straighten your knees and lift your legs out in front of you. You can also march with your feet in place. This will exercise the large muscles in your legs. For easy calf exercises, you can raise your feet up on the toes and lower them. Be sure to use your muscles when you do these exercises for maximum effect.

29.

Clasp your hands behind your back, straighten your spine and push your head back. Hold for a count of 5 – 10. If you can manage it, hold your stomach in at the same time.

30.

Cross on arm over chest at shoulder height - wrap opposite hand around arm at about the shoulder. Use front arm to pull stretched arm around to other side of body. Repeat on opposite side.

31.

Roll your wrists. This will help reduce chances of carpel tunnel syndrome and general stiffening incurred from arthritis.

32.

Close your eyes as tightly as you possibly can. Squeeze the eyes, so that the eye muscles contract. Hold this contraction for three seconds and then let go quickly. This exercise causes deep relaxation of the eye muscles and is especially beneficial after the slight strain caused by the eye exercises. Blink the eyes a few times.

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50 Easy Sitting Exercises for Health and Weight Loss

33.

Chair Pose Repeater - Stand straight up out of your chair, both feet firmly on the floor approximately six inches apart and arms hanging loosely by your sides.

Now sit back as if you're trying to sit in your chair, but stop one inch away from the seat. As you sit back, reach your arms forward, as if holding a water-skiing rope. Your buttocks should never actually touch the chair. Return to the starting position. Repeat 20 times at a fluid and moderate pace.

This will strengthen the legs and tone the lower, middle and upper back muscles.

34.

Leaning forward drop your hands to your sides and lower your head to your knees. Hold this pose for 5 to 10 seconds and then repeat 10 times.

35.

Tighten and hold your pelvic muscles and then release. Repeat as many times as you can. This exercise is also great to tighten up that area to prevent leakage in the future.

36.

Twist and grab the back of your chair with one hand and pull yourself around as far as you can go while your feet stay flat on the floor facing forward. Hold for a count of ten, repeat as above. Turn and repeat exercise on opposite side.

37.

Lift your arms in front of you and bend your hands up and down at the wrist. Do this several times then shake your hands as if drying them without a towel. This will help to relieve the stress of typing and help prevent carpal tunnel syndrome.

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50 Easy Sitting Exercises for Health and Weight Loss

38.

Gently stretching your neck, or rolling your head around, will reduce neck and upper back stress.

39.

Some studies have suggested that standing at your desk for periods of time can aid your health. You don't necessarily have to stand for hours, but a 15-minute interval every few hours will keep your blood flowing and help avoid the sedentary fatigue that can be brought on by sitting all day. This can be especially effective if you are on conference calls. Try standing or walking around the room as you listen to or participate in the call.

40.

Raise arms over head and clasp your hands together. Press hands back behind you and hold. Change hand positioning and repeat.

41.

This time raise your arms over head and clasp your hands together. Press hands back behind your head and press your elbows as far back as possible. Hold and relax.

42.

Practice good posture. This is one of the best exercises you can do for your body. By keeping your spine as straight as possible, it puts less pressure on internal organs where pressure doesn't belong.

43.

Stand up straight, place the palms of your hands on your lower back and stretch your upper body. Hold for 5 to 10 seconds and repeat 5 to 10 times.

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50 Easy Sitting Exercises for Health and Weight Loss

44.

Sitting facing forward, turn your head to the right and your torso to the left. Hold this pose for about 10 seconds and then alternate sides. Repeat 10 to 15 times alternating sides each time.

45.

Raise one knee up as high as you can and hold for a count of 5. Repeat with the other leg. Repeat each one 5 times.

46.

Sitting up straight pull in your stomach muscles. Tighten them up and hold them for a few seconds, then relax. Do this 5 or 6 more times.

47.

Bend to your left reaching your hand to the floor. Hold for the count of 5 and repeat on the right side. Repeat several times.

48.

While you are working, talking on the phone or typing, move your body. This could mean bouncing or swinging your foot while sitting. Switch your weight in your chair. Do neck rolls, stretching your shoulders back etc. Do anything to increase your movement while sitting.

49.

Stretch your legs while seated in your chair and hold the pose for 5 to 10 seconds. Repeat this about 10 to 15 times.

50.

Keeping your feet together, roll legs outward until knees are fifteen inches apart, and then roll them back until your knees are touching.

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50 Easy Sitting Exercises for Health and Weight Loss

Repeat ten times.

The health benefits of exercise can be achieved by virtually everyone, regardless of age, sex, race or physical ability. Therefore, if you want to feel better, have more energy and live longer, simply follow a program of regular, moderate exercise and enjoy a better quality of life.

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Say goodbye to diets forever! Get the Slim Habit

To your success

Sue Baker

Lose Weight Resourceshttp://www.loseweightresources.com

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