{"id":44005,"date":"2022-12-14T04:00:00","date_gmt":"2022-12-14T03:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/4-exercises-to-offset-sitting-all-day\/"},"modified":"2022-12-14T04:00:00","modified_gmt":"2022-12-14T03:00:00","slug":"4-exercises-to-offset-sitting-all-day","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/learn\/4-exercises-to-offset-sitting-all-day\/","title":{"rendered":"4 exercises to offset sitting all day"},"content":{"rendered":"\n<p>You\u2019ve heard it before, and you\u2019ll hear it again &#8211; <strong>sitting down for long periods is bad for your health<\/strong>. Very bad, many say. And in short, well, it is. <strong>Long periods of sitting impact your body\u2019s metabolism, increasing levels of unhealthier fats while causing good cholesterol to dip.<\/strong><\/p>\n\n\n\n<p>But <strong>there are ways you can combat the negative effects of sitting down<\/strong>, even if, like most of us, you spend half your day at a desk. According to a study by the <a href=\"https:\/\/bjsm.bmj.com\/content\/54\/24\/1451\">World Health Organisation in 2020<\/a>, <strong>you need at least 40 minutes of daily vigorous exercise to offset the damage of sitting all da<\/strong>y. Any increase in physical activity is beneficial &#8211; so let\u2019s stand up, take notice and get going, shall we?<\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">4 EXERCISES TO OFFSET SITTING ALL DAY<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; The Deep Squat<\/h3>\n\n\n\n<p><strong>How it helps:<\/strong> If you\u2019re stiff from sitting, this exercise will soon show you the current state of your body, improving your stability and mobility. Aim for a few minutes at first, then gradually spend longer in this position as you progress.<\/p>\n\n\n\n<ul class=\"wp-block-list\" type=\"1\">\n<li>Stand with your feet hip-width apart. Place your arms straight out in front of you, parallel to the floor. Keep your spine neutral.<\/li>\n\n\n\n<li>With your body tight, breathe in and bend at your hips as you push your buttocks back. Your knees should bend just after your hips move back.<\/li>\n\n\n\n<li>With your chest and shoulders raised, squat further down so that your hip joint is lower than your knees.<\/li>\n\n\n\n<li>Once you reach the deep squat position, drive through your heels and breathe out. Push through your knees and glutes to make your way back to the starting position.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.at\/en\/memberships\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png\" alt=\"evo at standard sales campaign blog en\" class=\"wp-image-56816\" style=\"width:1024px;height:auto\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; Standing Torso Side Stretch<\/h3>\n\n\n\n<p><strong>How it helps:<\/strong> Standing a little taller can do a world of good to a posture that\u2019s used to being slumped over a desk. This exercise will stretch out your whole upper body, so you feel taller and looser.<\/p>\n\n\n\n<ul class=\"wp-block-list\" type=\"1\">\n<li>Begin standing with your feet together, arms reaching straight up over your head.<\/li>\n\n\n\n<li>Clasp your hands together and entwine your fingers, your index fingers pointing upwards.<\/li>\n\n\n\n<li>Inhale as you stretch up as far as you can.<\/li>\n\n\n\n<li>Breathe out and bend your upper body and arms to the right. Hold for five relaxed breaths.<\/li>\n\n\n\n<li>Move back to the centre with control, then repeat on the other side.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 &#8211; Donkey kicks<\/h3>\n\n\n\n<p><strong>How it helps:<\/strong> Focusing on your glutes, hips, and abdominals, this exercise is a brilliant all-around toner to offset sitting all day. Plus, it\u2019s great fun too &#8211; we promise.<\/p>\n\n\n\n<ul class=\"wp-block-list\" type=\"1\">\n<li>Begin on all fours with your hands and feet on the floor, about shoulder-width apart.<\/li>\n\n\n\n<li>Kick your right leg back and upwards, as high as you can without over-straining.<\/li>\n\n\n\n<li>Bring your right leg to the floor and repeat the action with your left leg.<\/li>\n\n\n\n<li>Alternate on both sides for three sets of 12 reps.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4 &#8211; Tuck-jump burpee<\/h3>\n\n\n\n<p><strong>How it helps:<\/strong> This one is way<em> <\/em>more explosive than the previous exercises, but it\u2019s a fantastic way to build power, posture, and balance while decreasing risks associated with sitting all day. We know you love a challenge &#8211; go for it!<\/p>\n\n\n\n<ul class=\"wp-block-list\" type=\"1\">\n<li>Begin standing with your feet shoulder-width apart, arms by your sides.<\/li>\n\n\n\n<li>Bend your knees and place your hands on the floor.<\/li>\n\n\n\n<li>Kick your legs out as you drop your body close to the floor, elbows bent.<\/li>\n\n\n\n<li>Push up with your arms and spring your legs up to reach them.<\/li>\n\n\n\n<li>Immediately jump upwards in one explosive movement, bringing your knees to your chest. Tap your knees with your arms.<\/li>\n\n\n\n<li>As you land, slightly bend your knees to prevent injury.<\/li>\n\n\n\n<li>Once in standing position, repeat for 10 reps.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>We\u2019re supposed to move!  Find out how to reduce the risks associated with sedentary lifestyles, with more day-to-day habits you can implement to offset sitting all day<\/strong> <a href=\"https:\/\/evofitness.at\/en\/dangers-sedentary-lifestyle\/\">here<\/a>.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/www.instagram.com\/evofitness_austria\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg\" alt=\"\" class=\"wp-image-46828\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-960x422.jpg 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-768x338.jpg 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-480x211.jpg 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-640x281.jpg 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-720x316.jpg 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>You\u2019ve heard it before, and you\u2019ll hear it again &#8211; sitting down for long periods is bad for your health&#8230;.<\/p>\n","protected":false},"author":7,"featured_media":44006,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Get off the chair: 4 exercises to offset sitting all day | EVO Fitness","_seopress_titles_desc":"Modern jobs are mostly desk jobs, so it&#039;s no surprise that we spend our time on a chair. Here are 4 exercises to offset sitting all day.","_seopress_robots_index":"","footnotes":""},"categories":[18],"tags":[366,384,1020,1021],"class_list":["post-44005","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-learn","tag-sedentary-lifestyle","tag-exercises","tag-offset-sitting-all-day","tag-sitting-all-day"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44005","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=44005"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44005\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/44006"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=44005"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=44005"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=44005"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}