Exercise counteracts sitting time -- ScienceDaily

Ball Exercises While Sitting : Exercises for Athletes

Sitting Walker

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  • Being busy is never an excuse to not stay fit. While you should always try to make time for proper cardio and weight training, never forget that there are many other ways you can incorporate exercise into your daily routine. Doing a couple of simple exercises while sitting down in the office each day can, when done regularly, help to improve your flexibility, muscle tone and strength.

    The simple exercise of sitting down and standing up again without holding onto anything, could suggest how long you have to live. This diagram shows how to take the 'sitting rising test'

  • Exercise is a key component to good health for people of all ages. People who are unable to participate in more rigorous exercise can still reap the benefits of regular exercise while sitting down. Through exercise, they can continue to maintain health, muscle strength and flexibility.

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    Starting Position
    • Start this ball exercise by sitting on the exercise ball with a neutral lumbar posture. (How to Sit)
    • Chest should be up, shoulder blades down and back, and head back over your shoulders.
    • Keep your feet flat on the ground shoulder width or slightly further apart.
    • Raise your arms up such that your shoulders are at 90 degrees.
    Action
    • Using a slow and controlled movement, raise your foot off the floor while straightening your knee.
    • This reduces the points of stable contact to 1.
    • Maintain a neutral spinal position and don't lean back.
    Prime Movers
    • Quadriceps
    Physio Tips
    • If you find yourself wobbling around go back to trying Seated Leg Raise (hands on hips)
    • Concentrate more on maintaining transversus abdominus activity, keeping a level pelvis.
    Progression
    • Seated Leg Raise (arms up)

  • Starting Position
    • Start this ball exercise by sitting on the exercise ball with a neutral lumbar posture. (How to Sit)
    • Chest should be up, shoulder blades down and back, and head back over your shoulders.
    • Keep your feet flat on the ground shoulder width or slightly further apart.
    • Raise your arms up such that your shoulders are at 90 degrees.
    Action
    • Using a slow and controlled movement, raise your foot off the floor while straightening your knee.
    • This reduces the points of stable contact to 1.
    • Maintain a neutral spinal position and don't lean back.
    Prime Movers
    • Quadriceps
    Physio Tips
    • If you find yourself wobbling around go back to trying Seated Leg Raise (hands on hips)
    • Concentrate more on maintaining transversus abdominus activity, keeping a level pelvis.
    Progression
    • Seated Leg Raise (arms up)

Grandparents: 8 Easy Exercises You Can Do Sitting Down