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How to Get Enough Exercise When You Have a 9 to 5 Sit-Down Job

How to Get Enough Exercise When You Have a 9 to 5 Sit-Down Job

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If you are stuck sitting behind a computer all day, you know just how difficult it can be to get enough exercise, and how easy it is to gain weight from the lack of activity. We all know that sitting for extended periods is bad for your health, but when you have to work all day in front of a computer, it leaves you with few options when it comes to getting enough exercise.

How would you like to be able to get more exercise, without ever having to leave your seat? Today we are going to look at a few exercises that you can do while sitting in front of your computer.

Arm Circles

Let’s start with a really easy one, arm circles. All you have to do is raise your arms out to your sides with your palms down and thumbs facing forward, pressing your shoulder blades together. Move your arms in a forward, circular motion and make 20 circles. Then, turn your hands around so the palms are facing upwards and your thumbs facing back, and do 20 backward arm circles. Try to repeat this exercise two to three times. This is going to help work your shoulders, and it is good for your posture.

Leg Extensions

Another exercise that would likely be recommended by a fitness coach online is the leg extension. This is another easy exercise you can do while seated, and it will work your thighs and hips. Simply sit on the edge of the seat, with your arms hanging loosely at your sides. Extend one leg out straight, with the foot flexed so the heel is on the floor and the toes are pointed upwards. Raise that leg as high as you can without losing your straight posture, hold the position for a count of three, and then lower your leg back to the floor. Repeat these steps with the other leg. It may be difficult at first, but try to work up to doing three sets of 10 reps for both legs.

Oblique Twist

Here is an exercise that can help work the core and the oblique’s. While sitting in your chair, raise your left leg a bit, and twist your upper body so the right elbow touches the left knee. Make sure that you are bending forward somewhat, so you feel the contraction in the abdominal muscles. Return to your regular seated position, and repeat on the other side. Do a couple of sets of reps at first, adding an additional rep each day until you are able to do three sets of 10 reps.

These are just a few of the exercises you can do while sitting at your desk. If you go online and check out various PT courses, you will find many other easy exercises you can do that will help to keep you limber, even when you have to remain seated all day. You might even want to consider hiring a personal trainer to show you even more exercises that you can do when you don’t really have time to get up and exercise.

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