Modern lifestyle has its own set of advantages. From great technology to a convenient lifestyle, there’s a lot that has improved over the last few decades. However, the downside of this technological evolution is its impact on our health.
The pandemic lifestyle is the biggest example of this. The weight gain, stiff muscles and back aches are not easy to get rid of.
It’s high time we let go of the unhealthy habits and tried to adjust to the ‘new normal’ in healthier ways.
Here are some easy, quick and effective stretches and exercises that you can start with. Sitting for such long hours is one of the most unhealthy habits. These exercises are perfect for anyone who doesn’t have time for full blown workouts. Spread them out and do these exercises every time you get a chance!
1. Hamstring Stretch
This simple stretch is a 3-in-1 stretch. Lift your leg and place it on a low platform like a chair or bed. Stretch out your hands and your back upwards and reach for your toes. Go slow and steady and hold the stretch for about 15-20 seconds. This simple exercise gives your hamstrings, thighs and your back a good stretch.
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2. Standing Arm Slide
This next exercise is less of a stretch but more of a strength building and movement exercise. Stand against a wall with your upper arms at shoulder level and your elbows bent at 90° angle. Now raise your arms over your head and then back down. Do at least 3 sets of 15 repetitions and you will start to feel the burn. It’s a very simple and effective exercise for anyone who isn’t hitting the gym right now.
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3. Seated Back Stretch
For this next exercise, you don’t even have to get up. Sit on your office chair or on your bedside with your back straight. Now raise your knee and bring it closer to your chest. Gently stretch using your hands. You should feel a pull on your back and your thighs. Your back is always under stress, especially if you don’t have an office chair. This stretch will help you relieve some of that stress.
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4. Cat & Cow
This yoga pose is one of the best back exercises that you can do. It strengthens your back and is great for people with long working hours. Start on all fours, with your wrists directly under your shoulders and your knees at a 90° angle. Now breathe in while bending your back outwards, like a cat. Make sure your chin is touching your chest in this pose. Now breathe out while bending your back inwards. Repeat as many times as necessary and make sure that you go slow and gentle with this one.
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5. Jumping Jacks
Lastly, we have a high intensity cardio exercise for you. Jumping jacks are a simple yet effective exercise that will get your heart rate up within seconds. All that you need to do is jump on spot while coordinating your hand and leg movement. Spread your legs laterally with a jump and raise your arms over your head. Next, jump back in your starting position. Repeat 15-20 times and keep increasing the number of sets as you build endurance.
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The Bottomline
Your health is more important than anything else. It should be your top priority so make sure that you take out time whenever you can and fit these simple exercises in. These exercises will not only keep your posture in check but also give you an energy boost while working.
