6 Exercises to Do After Sitting All Day
Stretch and strengthen
where you need it most
It’s no surprise
that sitting in a chair all day is rough
on our bodies. While making time to exercise may not
totally negate the effects of sitting for hours on end, it can certainly help.
Some research suggests that 60 to 75 minutes of moderately intense physical
activity a day can counter various effects of sitting—which can include things
like increased risk of high blood pressure and blood sugar, abnormal
cholesterol levels, and even a higher risk of dying from cardiovascular
disease.
Note: It hasn't
been proved that these elevated risks are 100% caused by sitting in particular,
but there's a strong enough association between sitting for long periods of
time and negative health outcomes that experts suggest reducing your sedentary
time as best as you can. Plus, we know there are some great health effects of
exercise and just being active, no matter
what that looks like.
At the end of
the day (sometimes literally), any movement you can sneak in is better than
none.
What sitting all
day does to your body
Sitting for long
periods of time, especially with poor posture, makes your hip flexors tight,
which causes the glutes (butt muscles) to lengthen to compensate. Over time,
this compromises the ability of the gluteal muscles to activate properly,
leading to a condition called gluteal amnesia, also known as dead butt
syndrome. When your glutes can't do their job, other muscles in your body have
to work harder, which ultimately can overwork them, leading to poor body
alignment and aches.
Tight hip
flexors also make it harder for your pelvis to rotate properly, and inhibited
mobility in this area can cause compression and pain in the lower back,
physical therapist Dan Giordano, DPT, CSCS, and cofounder of Bespoke Treatments Physical Therapy in New York City, tells SELF.
How to combat the
effects of a sedentary lifestyle
If you spend
most of your time sitting, there is some good news. While it is true that
sitting for most of the day isn’t ideal, there are some ways you can help undo
the effects, Noam Tamir, CSCS, founder of TS Fitness in New York
City, tells SELF. For starters, Tamir recommends standing up for at least 30 to
40 minutes a day. “A standing
desk is also a good option as it will help you become more
aware of your posture and engage your core muscles,” he says.
Also, after sitting
all day, doing some exercises—especially ones that focus on strengthening the
posterior (back) part of your body, like your back, glutes, and hamstrings,
while stretching the anterior (front) muscles, such as your hip flexors, pelvis,
and chest—can make a huge difference. Doing such moves can help
counteract the tightness that ensues when you're in a seated position, plus
strengthen the muscles that we need for good posture.
We asked Tamir
to put together a great workout you can do when you’re off the clock to help
undo some of the negative effects of sitting all day. “These exercises are
designed to strengthen the core, work the posterior muscles of the body,
engage the legs, and help with proper pelvic and spinal alignment,” he says.
“Together these moves help to offset the imbalances associated with long
periods of sitting.”
If you're
itching to work some extra movement after a day full of sitting, try the below
routine.
The Workout
What you
need: One medium-to-heavy weight, like a
kettlebell or dumbbell; an exercise mat
Exercises
- Dead Bug
- Single-Leg Bridge
- Deadlift
- Single-Arm Bent-Over Row
- Goblet Squat
- Plank
Directions
- Do 12–15 reps of the first five moves, and
hold the plank for 30 seconds. Rest for 20 seconds in between each move,
or more if you feel you need it. Complete three total rounds of this
circuit.
1
“This exercise
focuses on the stabilizer muscles of the core such as the transverse
abdominis,” explains Tamir. “So much of posture starts with the core, and this
move gives you feedback from the floor” on how to use these muscles properly so
your body is aligned.
- Lie on your back with your arms at
shoulder level raised toward the ceiling. Bring your legs up into tabletop
position (knees bent 90 degrees and stacked over your hips).
- Slowly extend your right leg straight,
while simultaneously dropping your left arm overhead. Keep both a few
inches from the ground.
- Bring your arm and leg back to the
starting position.
- Repeat on the other side, extending your
left leg and your right arm. That's 1 rep.
- Continue alternating for 12–15 reps.
Dead bugs work
the core, specifically, the deepest core abdominal muscles called the transverse abdominis. This is also considered an anti-extension
exercise, because your body must resist arching your lower back as you move
your arms and legs.
2
“Single-leg
bridges are great to help engage the gluteus maximus, the largest glute muscle,
plus the core and hamstrings,” says Tamir. Keep these bridges slow and
controlled. Focus on really using your glutes to do the movement.
- Lie flat on your back. Bend your knees and
place your feet flat on the floor about a foot or so away from your butt.
Rest your arms at your sides on the floor.
- Lift your right leg toward the ceiling,
keeping your foot flexed.
- Push through your left foot to lift your
glutes, hips, and back off the ground.
- Slowly lower, keeping your right leg in
the air. That's 1 rep.
- Do 12–15 reps, then repeat on the other
leg.
The glute bridge
is a horizontal hip extension movement that targets your hamstrings and glutes.
Making it a single-leg movement adds an extra core stability challenge.
3
"Deadlifts
primarily work the glutes, hamstrings, core, lats, and traps,” says Tamir. Strengthening
these posterior muscles helps to reverse the poor posture that tends to befall
those of us who sit all day. “When performed correctly, without too much weight
and keeping the back in a safe position, deadlifts are one of the most useful
exercises to improve posture.”
- Stand with a kettlebell or dumbbell
(standing up on one of the ends) on the floor between your legs.
- Keeping your back flat the entire time,
hinge at your hips to push your butt back and bend slightly at the knees
to pick up the weight.
- Straighten your legs as you pull the
weight up to hip level, locking your hips out at the top.
- Hinge at the hips again and slowly lower
the weight back down until your back is parallel to the floor or the
weight taps the floor, whichever comes first. This is 1 rep.
- Do 12–15 reps.
The deadlift is
a hip hinge movement that targets the glutes and hamstrings. It also works
muscles in the core and back.
“With this exercise, you’re working back and shoulder muscles
including the rhomboids, traps, lats, and rear deltoids,” explains Tamir.
“You're even working the core because of the bent-over position. A lot of
posture flaws can be attributed to an imbalance of strength between the chest
and the back, with the chest being more dominant. Rows can help balance that
out.”
The bent-over row is a pulling exercise that targets the back
muscles and shoulder muscles. It also requires core engagement, especially when
you're doing this single-arm version. Make sure to keep your core tight, back
flat, and neck in a neutral position (in line with the rest of your spine) to
avoid straining any muscles.
“This exercise
primarily works the glutes, quads, hamstrings, and core muscles,” says Tamir.
“When sitting for long periods of time, our hips tend to get tight because they
are in a shortened position. Doing squats gets us to sit back in our hips, past
the range of motion that we’re used to when sitting at a desk."
- Hold a kettlebell or dumbbell with both
hands at your chest. Stand with your feet slightly wider than hip-width
apart.
- Bend at your knees and hips to lower your
butt toward the ground, as if you're sitting in a chair.
- Go as low as you can, then push through
your entire foot to stand back up. That's 1 rep.
- Do 12–15 reps.
The goblet squat
works the glutes, quads, core, and hamstrings. If your heels tend to pop off
the floor as you lower, that's a sign you need to work on hamstring and ankle mobility. In the meantime, only squat as low as you can go
while keeping the heels fully planted on the floor.
“Here you’re
working the full body, especially the core muscles,” says Tamir. “It’s
important to focus on having good pelvic alignment and not rounding the
back.” Planks can help to both strengthen the core and improve pelvic
orientation.
- Start on your hands and knees. Your hands
should be shoulder-width apart; your knees should be about hip-width
apart.
- Lift your knees off the ground and step
your feet back so that your legs are straight and fully extended.
- Keep your core, butt, and quads tight, and
avoid arching your back. Think length—imagine that you’re extending out
from the crown of your head and out through your heels simultaneously.
- Keep your neck in a neutral position by
gazing at the floor a few inches in front of your hands.
- Hold for 30 seconds.
The plank is an
isometric exercise that targets the entire core, plus the shoulders, triceps,
and upper back. If you can't hold a plank for 30 seconds without breaking
proper form, start with 10 or 15 seconds and work your way up. If 30 doesn't
feel challenging for you, try holding for 45 seconds or a minute.
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