Do you also sit still in front of a screen for far too long? It is felt on an adult body, which can feel both a little heavy and stiff. Fortunately, it does not take much to change this, if you introduce the following basic rule: Get up once an hour, and follow one of these 8 tips!
Squat!
Squats wake up your body. This is the exercise that
involves practically all the muscles from the neck down, and thus also the
thigh muscles and the buttock muscles, which can become a little relaxed when
you sit a lot.
This is what you do:
Stand with your feet shoulder-width
apart, push your chest out and look straight ahead.
Keep your hands in front of your
chest, or fold them behind your neck if it works better, and press your elbows
back slightly. Keep your back straight.
Start the movement by pushing your
buttocks backward.
When you do not get further back,
bend your knees and lower your body to the floor until the top of your thighs
is parallel to the floor.
Keep your feet firmly planted on the
floor. The heels should not lift.
Then stretch your legs again.
2. Make a splash!
When you make a bouncer, you get
your heart rate up. And a high heart rate means that your heart works harder to
supply your cells with oxygen. It makes you healthy and strengthens both
fitness and endurance.
This is what you do:
Stand with your feet slightly apart.
Jump as high as you can, while
spreading your legs and arms.
Bring your arms and hands together
in a pat over the head, while landing.
Jump back to the starting position
and repeat the exercise at a high pace for 30 seconds. Then pause for 20
seconds. And repeat.
3. Fresh air!
Fresh air is an energy trick that
has both a calming and invigorating effect.
This is what you do:
The optimal thing is that you get
out in the daylight and either find a place in the sun or go for a walk.
Concentrate on the air. Look up at around and take a few deep breaths.
If you have no opportunity to go
out, then open all windows and air out. Stand in one of the windows and take a
deep breath.
4. Like a cat
When you shoot your back - like the
cat - you also stretch your back, and especially your lower back. 4 In fact, it
increases the flexibility of the neck and entire spine.
This is what you do:
Stand on all fours with a hip-width
distance between your knees. Put your hands slightly open than your shoulders.
Spread and stretch your fingers, and
press your fingertips and palms down against the surface.
Inhale and round your back as you
exhale. Suck your stomach up and pull your tailbone down. Also, lower your head
and look towards your navel.
Inhale and sway your back so that
your tailbone and head are facing each other.
Repeat the exercise 5-10 times as
you breathe.
5. Take a sip of water
You keep the energy up when the
fluid balance is in place. And if you do not drink enough, you can get fluidsvia aqueous fruits and vegetables.
This is what you do:
Do not have the water bottle on the
table, so you have to get up to get a glass of water.
If you are a little tired of
drinking a lot of water, and would rather have something to chew on, you can
supplement with fruit and vegetables that are rich in fluids. It can be carrots,
cucumbers, strawberries, and other berries, peppers, tomatoes, watermelon, and
citrus fruits.
6. Take one of two stretches
With this small effort, you can
prevent a large part of the inconvenience and pain that locked working
positions, for example in front of a screen, can cause.
Stand with a hip-width distance.
Then stretch your arms up towards
the ceiling as far as possible. Take a position for a few seconds.
Then stretch your arms straight outfrom your body. Pull one arm back as far as you can. Imagine for a few seconds
you moved into the karmic-driven world of Earl.
Hold the position for a few seconds
and change arms.
Stretch your thighs:
Find a staircase or a chair. Place
one leg 2-3 steps up (or on the chair).
Move the knee on the other leg
downwards, so that the thighs, buttocks, and groin are fully extended.
Hold the position and change legs.
Also read: 3 simple exercises that
strengthen the lower back
7. Run on the spot!
You get your heart rate up during this
break, which both sends oxygen around the body and strengthens the legs and
buttocks. You decide both pace and strength.
This is what you do:
Stand with a shoulder-width distance
between your feet. Straighten your back, look straight ahead, and push your
chest up toward the ceiling.
Bend your elbows 90 degrees and
start running on the spot as fast as you can. Move your arms back and forth
with full force, both forwards and backward, as far as you can.
Run-on the spot for 30 seconds, or
give full throttle for 10 seconds, before walking slowly and then 10 seconds at
a high pace again.
8. Stretch your arms from A to B.
Give your arms a little extra
exercise, they may need a little extra strength - which you may have felt when
you come from the store with full shopping bags or carry other heavy things.
This is what you do:
Stand in front of a wall. Take astep back.
Take your arms close to your body.
Stretch your arms out, place your hands at shoulder height in front of you on
the wall, with your fingers pointing upwards.
Then bend your elbows and press
against the wall. When the chest hits the wall, slowly push back.
Repeat as many times as you want.
B
This is what you do:
Stand with your legs hip-width
apart.
Stretch both arms back, press them
together, and bring them as far up as possible. The arms are outstretched all
the time.
Turn your palms towards and apart
respectively. Then you take your arms down.
Repeat as many times as you want.
