Get Fit While You Sit

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Get Fit While You Sit

You do not need to participate in a vigorous exercise program to

maintain your muscle tone. Most people sit for a certain portion of

every day, many exercises can be performed while sitting to help keep

you in shape. Mild exercises are beneficial to maintain overall

flexibility, maintain lung capacity and possibly decrease joint pain.

The following can be done at your desk or in front of the TV in a few

minutes.

Pump both ankles up and down several times. This improves the

circulation in your legs and tones the muscles in the lower leg.

Tighten your buttocks. Hold for the count of ten. Relax. Repeat

several times. This helps prevent lower backache and fatigue in

sitting.

March in place while sitting, bringing your knees as high as possible.

Work up to 5 minutes for this exercise. This excerises hips and knees.

Sitting erect, press the small of your back against the back of the

chair while tightening your stomach muscles. Repeat several times.

This exercises your back and stomach muscles.

Place your hand on your shoulders. Try to touch your elbows back as far

as possible. You should feel movement between the shoulder blades if

you are performing this cirrectly. Repeat several times. This

exercises yours arms and upper back.

Hold your arms out to the side at shoulder height with elbows straight.

Make 10 small circles forward, then 10 small circles backwards.

Coordinating each of these exercises with your breathing will maintain

your ling capacity and prevent you from holding your breath while

exercising. For example, inhale every time you exercise your right leg

or arm and exhale when you exercise your left arm or leg. All exercises

should be performed slowly 2 to 3 times a day.

If any of these exercises causes pain, stop performing that exercise.

This exercise program can contribute to your sense of well-being if

performed on a regular basis.

Always check with your physician before starting any new exercise

programs. Some may be good for some patients while others cannot

perform some of these exercise. Especially if you find that it is

painful to perform or even if you can see yourself getting hurt by

performing these exercises talk it over with your physician.