Reduce Negative Effects of Sitting All Day at Work with These Exercises

The best way to counter the effects of sitting at work all day long is to not do that. But, that’s not a choice most of us have. So, we decided to bring you the second best option. To ward off the ill effects of your sedentary lifestyle, take out at least a half hour from your busy day to perform these simple but effective exercises.

  1. Leg swings

To start your workout, do this dynamic stretch. Start by swinging your right leg front to back as high as possible. Repeat 20 times, then switch legs. Next, do the same exercise by turning your right leg side to side. Repeat 20 times, then switch to the left leg.

  1. Mountain Climbers

Get into a push-up position, both legs stretched out resting on the toes and both hands stretched out with your palms flattened on the floor right under your shoulders. Now, bring your right knee forward to the point where it is in line with your hips, then quickly stretch it out back to its original position, and repeat with the left knee. This exercise is similar to the action of climbing a horizontal mountain. Do 20-30 reps of this exercise on each side.

  1. Grok squats

Squat down to touch your butt to the ankles, keeping the back straight. Hold for 30-60 seconds, until you feel a stretch in the hamstrings, back and quads. Do 1-3 sets of 10 repetitions each.


The above-listed exercises are perfect for undoing the damage caused by long hours of sitting to a large extent. Invest 30 minutes daily in this simple workout, and stay fit even with a 9 to 5 desk job. And also, do not forget to get up every hour to give your body a break from sitting. Even better, take a stroll around the office or stretch to enhance the quality of those breaks.

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