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Improvements in technology has led many office workers to spend a third of their day sitting at the desk, only moving to get a cup of coffee or leaving the office to get lunch. Nevertheless, keeping fit while sitting at your desk is possible. The following exercises take up no more than 10 minutes and you can do them while churning out a report or waiting for a file to upload.
Almost-sitting squats is a simple exercise you can do before you sit down. Stand in front of your chair and hold your abdominal muscles in. Bend your knees and squat as though you are going to sit down. Stop just before your bottom touches the seat. Hold the position and tighten your thigh and rear muscles for ten seconds. By doing this for one minute each day, you will have burnt approximately 50 calories over the week.
Our hip flexors are shortened when we sit down and this can lead to lower back pain or stiffness. The hip stretch helps open up the hips. You start by sitting in your chair with your feet flat on the floor. Place the ankle of the right foot over the left thigh. Keep your back straight and slowly exhale as you lean forward over your legs. Hold for five seconds and inhale as you sit back up. Repeat for the other leg. Do this five times a day for each leg to tone your abs and make sitting less tiring.
The leg straightener - foot writer exercise helps increase circulation, strength and flexibility in the legs. You begin by sitting straight and slightly forward in your chair with your feet on the floor. Relax, then use your big toe to write the alphabet or a sentence. Spread and curl your toes while writing. Do this for each leg three times a day.
You can begin the praying - shoulder stretch by sitting straight in your chair with your feet on the floor. Bring the palms of your hands together at chest height as though you are praying. Push your hands together as hard as you can and hold for ten seconds. Alternate by clasping your hands together and try to pull them apart. Do this for five repetitions a day.
By going through these exercises, you will have exercised the major muscle groups in your body in ten minutes without getting up from your chair.
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