4 Exercises You Can Do While Sitting

Stuck in a chair at work? No worries! Try these four moves to cut your risk of heart disease, boost metabolism and burn calories without leaving your chair. (Image courtesy of FreeDitigalPhotos.net)

Research shows that people who sit more than 6 hours each day have a 54 percent increased risk of heart disease. But if you’re stuck in a chair at work, not to worry. You can cut that risk, give your metabolism a boost and burn calories with these four sitting exercises (via Glamour.com):

  1. Seated Water Bottle Curl. This exercise tones your biceps, forearms and wrists. Fill two water bottles and plant your feet firmly on the floor. Hold the bottles to your sides near the top of your thighs, then slowly raise the bottles until they’re shoulder high. Return to your starting position and repeat for up to 30 seconds.
  2. Seated Leg Extension. This exercise firms and strengthens the front of your thighs and your knees. Plant your feet firmly on the floor, keeping the small of your back pressed firmly against the seat back. Extend one leg at a time, without locking your knees. Return to the starting position and repeat with your other leg, and alternate legs as long as you can, up to 30 seconds.
  3. Water Bottle Bench Press. This exercise works your chest, shoulders and upper back. Start with your feet firmly on the floor. Hold your water bottles chest high and push straight out, without locking your elbows. Slowly return to your starting position and repeat as often as desired, up to 30 seconds.
  4. Seated Calf Raises. This exercise tones your lower legs and helps recirculate blood back through the veins, which can guard against swollen ankles and feet or deep vein thrombosis. Plant your feet firmly on the floor, then raise your heels while keeping your toes on the floor. Slowly return to the starting position and repeat for 30 seconds.
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