Exercises for the Sedentary
FITNESS EXERCISES FOR THE SEDENTARY
Sedentary people should take an exercise break at least once a day in order to keep fit and avoid degenerative conditions such as culinary heart disease and degenerative musculoskeletal problems. The following program is designed to meet such a need. It may be done during an exercise break at work or at home.
Exercise 1: Swinging the Arms
PURPOSE: To improve digestion, blood circulation, and general well-being and to keep the shoulder joints in good shape and prevent “frozen shoulders.”
STARTING POSITION: Starting with the feet shoulder width apart. The trunk is straight, head erect but relaxed, mouth closed naturally, the tip of the tongue placed against the hard palate, eyes looking forward. Arms hang naturally at the sides. Fingers spread naturally.
MOVEMENT: Swing the arms forward as high as the navel. Then swing arms downwards and upwards naturally. With the continuing rhythmic swinging of both arms, the lumbar region and the pelvis sway forward and backward with the same rhythm. Repeat this swinging motion 100-200 times (about 2-3 minutes), initially. Later, as the level of fitness improves, the number swinging motion may be increased to 300-500.
Note: 1. Relax the entire body as much as possible during the exercise.
2. The swinging motion should be light, rhythmic, effortless, performed at an easy and comfortable rate, about 50 swings per minute.
3. Continue to breathe naturally during the exercise.
Exercise 2: Twisting the Trunk and Looking Backwards
PURPOSE; To develop flexibility of the spine, and prevent stiff neck
STARTING POSITION: Stride standing (feet separated slightly more than shoulder width).
1. Twist the trunk and head to the left until the heels of the feet is visible. At the same time swing the left arms to the left and place the right hand on the back of the head. Then return to the starting position.
2. Repeat this movement in the reverse, twisting to the right, with the left hand on the back of the head. Then return to the starting position.
Repeat this exercise 10-120 times.
Exercise 3. Pushing the hand while Riding a Horse
PURPOSE: To strengthen the arms and knees
STARTING POSITION: Stride standing (feet slightly more than the shoulder width), arms at sides with elbows bent at the right angle, palms forward.
MOVEMENT: Bent the knees to a half squatting position, as in riding a horse. At the same time stretch out the arms and push the hands slowly and with effort, as pushing a heavy weight. Then return to the starting position.
Repeat this exercise 8-10 times.
Exercise 4. Picking Up the Beans
PURPOSE: To develop general fitness, flexibility of the spine, and improve digestion.
Caution: This exercise should be avoided by those with lumbar inter vertebral disk problems.
STARTING POSITION: Standing with feet slightly apart, 20-50 beans spread over the floor just in front of the feet.
MOVEMENTS: Bend the trunk forward and pick up two beans, one with each hand. Then raise the hand slowly and return to the starting position. Repeat this until the beans have been pick up off the floor, or until you perspire or feel tired.
Note: Keep the knees straight or nearly straight when bending down.
Exercise 5: Swaying from the Waist and Hips
PURPOSE: To develop flexibility of the lumbar spine and hip joints, and prevent lower back pain.
STARTING POSITION: Standing with feet apart about shoulder width and hands on hips
MOVEMENTS: 1. Move the pelvis clockwise in a circular motion for 30 seconds.
2. Now, move the pelvis counter clockwise in a circular motion for 30 seconds
Repeat this exercise 4-6 times.
Note: 1. This exercise should be performed in a relaxed manner.
2. The radius of the swaying can be gradually increased
Exercise 6. Walking the Wind
PURPOSE: To improve respiratory fitness
STARTING POSITION: Standing
MOVEMENTS: take a brisk walk. Move as swiftly as the wind, with arms swinging vigorously. Walking for 15-30 minutes.
Exercise 7. Spreading the Wings
PURPOSE: To expand the chest and extend the trunk in order to counteract the effects of sedentary posture, and to develop deep breathing.
STARTING POSITION: Standing with feet apart about shoulder width, arms bent at elbows and crossed in front of the chest, palms downward.
MOVEMENTS: 1. Extend the elbows and stretch the arms upward and outward. At the same time raise the hells as much as possible, breath in deeply.
3. Return to the starting position, breath out.
Repeat this exercise 10-20 times.
Exercise 8. Kicking
PURPOSE: to stimulate blood circulation in the legs, and develop flexibility of the hip, knee, and ankle joints.
STARTING POSITION: Standing, hands on hips.
MOVEMENTS: 1. Lift the right leg and kick forward. Then return to the starting position. 2. Lift the right leg and kick backward. Again, return to the starting position. Repeat the sequence with the right leg.
Repeat the entire exercise 8-10 times.