In modern life, we spend most of our time sitting at a computer or other electronic devices. This leads to a lack of movement, which can negatively affect your health. Regular exercise can help prevent these problems.

In this article we will look at solutions for the prevention of physical inactivity and sedentary lifestyle.

Stretching and warm-up exercises

Warm-up is an important element of the prevention of physical inactivity, which will help improve blood circulation and reduce the risk of diseases associated with a sedentary lifestyle. Warm-up exercises they should be simple and convenient to perform at the workplace or at home. Before starting the exercises it is necessary to stretch and stretch the muscles to avoid injury and muscle pain. The following are a few simple exercises to warm up:

Stretching the neck muscles

Tilt your head forward and hold this pose for 10-15 seconds, then slowly return to the starting position. Repeat this stretch 3-5 times. Then turn your head to the right and hold this pose for 10-15 seconds, then turn your head to the left and also hold this pose for 10-15 seconds. Repeat this stretch 3-5 times.

Stretching the shoulder muscles

Raise your right arm up and bend it at the elbow so that the hand is behind your back. Then left touch your right elbow with your hand and gently pull it to the left to strengthen the stretch of the right shoulder. Hold this pose for 10-15 seconds, then repeat on the other side.

Stretching the leg muscles

Stretching the leg muscles will help eliminate fatigue and tension in the legs, improve blood circulation and metabolism substances. To do this, you can use the following exercises:

• Stretching and warming up the hips: we stand on one leg, bend the other and we lift it to the shoulder, hold it by the ankles with our hands. Then we change the leg and repeat.
• Stretching the thigh muscles: kneel, leaning on the palms, then we pull the leg back and hold it by the ankle. Then repeat with the other leg.
• Stretching and warming up the calves: we face the wall, lift on our toes and we lean against it with our palms, hold on like this for a few seconds, then we sink on our heels. Repeat 10 times.

Neck and shoulder exercises

Prolonged use of the computer can lead to the accumulation of tension in the neck and shoulders. Various exercises will help to relax these muscles and prevent pain.

Head turns

This simple exercise helps to relax the neck and shoulder muscles. To perform it , you need:

• Sit on a chair and straighten your back.
• Turn your head to the right until it stops and hold this pose for a few seconds.
• Return the head to the starting position and repeat the movement to the left.

Shoulder lifts

This exercise helps to relax the shoulder muscles. To execute it, you need:

• Sit on a chair and straighten your back.
• Raise your shoulders as high as possible, hold for a few seconds, then lower.

Spreading your arms to the sides

This exercise helps to stretch the shoulder muscles. To execute it, you need:

• Stand up straight and raise your arms to the sides.
• Spread your arms as wide as possible and hold the pose for a few seconds.
• Return the hands to the starting position and repeat the exercise several times.

Exercises for the back and abdominal muscles

A sedentary lifestyle can negatively affect the back and abdominal muscles. To deal with this However, it is necessary to regularly do exercises for these muscle groups. Some of these exercises are we will consider further.

Body tilts forward and backward

Before starting the exercise, you need to sit on a chair and slightly spread your legs. Then the hands should lower it down and completely relax. Tilt your torso forward until your hands touch the floor. Stay in this position for a few seconds, then return to the starting position. Repeat exercise 5-7 times.

Body tilts to the right and left

To perform this exercise, you need to stand up straight, stand at a shoulder distance from each other, lower your arms along your body. Tilt your torso to the right until your left hand touches your hip. Stay in this position for a few seconds, then return to the starting position and repeat the exercise on the left side.

Bar

This is not the most suitable option for the office, but due to its high efficiency, we have all included it in our list. To perform the exercise, you need to get into a position, as in push-ups, just lie down on the floor is not necessary. Keep your body straight and parallel to the floor, leaning on your forearms and socks. You need to stay in this position for 30-60 seconds.

Exercises for legs and buttocks

Squats

Squats are an exercise to strengthen the muscles of the legs and buttocks. To perform this exercise, you need stand up straight, feet shoulder-width apart, arms extended forward. Then you need to slowly go down, bending the knees until the hips are parallel to the floor. On exhalation, you need to return to the starting position. Repeat the exercise 10-15 times.

Lunges

Lunges are an exercise to strengthen the muscles of the legs and buttocks, as well as to improve balance and flexibility. To perform this exercise, you need to stand up straight, put one foot forward, leave the other behind. Then you need to slowly go down, bending both knees until the front knee is bent at an angle of 90 degrees, and the rear knee will not touch the floor. On exhalation , you need to return to start position and repeat the exercise on the other leg. Repeat the exercise 10-15 times for each the leg.

Toe lifts

Toe lifts are an exercise to strengthen the muscles of the lower leg and ankles. To to perform this exercise, you need to stand up straight, legs shoulder width apart, arms extended along the body. Then you need to slowly rise on your toes, keeping your balance, and exhale back to the starting position. Repeat the exercise 10-15 times.

Which exercises help best

When choosing exercises for the prevention of inactivity and a sedentary lifestyle, it is worth paying attention to on the effectiveness of each of them. There are several exercises that help best to cope with this problem.
1.Squats
Squats are one of the most popular exercises for legs and buttocks. They help strengthen the muscles legs and improve blood circulation. Squats can be done with or without dumbbells. They can be performed both with the use of additional equipment and without it.

2. The bar
The plank is an exercise for the muscles of the back, abdominal muscles and buttocks. It helps to strengthen the muscles of the body, improve posture and reduce the risk of back injury. The bar can be made in several variants, including classic and side.

3. Body tilts forward and backward
Bending the body forward and backward is an exercise for the muscles of the back and abdominal muscles. It helps to stretch muscles, strengthen the body and improve posture. Body tilts forward and backward can be performed as sitting, and standing up.

4. Stretching neck muscles
Stretching the neck muscles is an exercise that helps to improve the flexibility of the neck and prevent back pain. neck. It can be performed in several ways, including head turns and head tilts in sides.

5. Stretching the back muscles
Stretching the muscles of the back is an exercise that helps to improve the flexibility of the back and prevent pain in the back. It can be performed in several ways, including body tilts forward and backward and body tilts to the right and left.

6. Stretching leg muscles
Stretching the leg muscles is an exercise that helps improve flexibility

How often should I do exercises

To get the maximum effect from exercises for the prevention of inactivity and sedentary lifestyle, they need to be performed regularly. It is recommended to do exercises every day, if your lifestyle is associated with long sitting. If you have the opportunity to do physical If you are active at work, then you can do exercises several times a week. In any case, you need to choose exercises based on your abilities and health.

Take care

Physical inactivity and a sedentary lifestyle can negatively affect human health. But regular exercises performed correctly and in moderation can help in the prevention of these problems. Remember that to get the maximum effect, it is important to perform exercises regularly, select them based on their capabilities and health, as well as not to overload your body. Take care of your health and don 't forget about regular exercise! And the mobile application "Office" will help you in this Health", which by notification offers to do a warm-up not only for the body, but also gymnastics for eye, breathing practices. Between exercises, tips on the right equipment are offered workplace, catering.