Get Fit While You Sit
by Journey to Health Program Director, Becky Anderson
If you live a sedentary lifestyle, if you have an injury that prevents your mobility, even if you’re stuck in traffic—there’s a way to get some exercises in that can be beneficial. Isometric exercises:
- Involve the contraction of muscles without any movement in the surrounding joints.
- Hold the body in one position.
- Contract the muscles without changing their length.
- Are static and emphasize isometric muscle actions across one or more joint
Hold each of these exercises for 10-15 seconds and repeat the cycle 2 times at least 2 times/week. You will be pleasantly surprised at your increased strength and toning from just this.
- Sit up straight, put the palms of your hands together in front of you (elbows out) and press your palms together.
- Same except interlock your fingers and try to pull your hands apart.
- Put your right arm straight out in front of you, use your left hand and try to push it down. Repeat with left arm and right hand.
- Same except try to use the opposite hand to raise your arm up.
- Sit up straight, engage your abs, and straighten your right leg so it’s raised in front of you (see pic). Repeat with left leg. Work up to being able to lift both legs at the same time.
- If you can stand up, use the back of your chair to hold onto and raise up onto your toes. This strengthens your calves and ankles.
There are so many exercises you can do without any equipment and without much space. Did you know you can get fit while you sit?
