Latino Woman At Desk Smiling

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Most might not know this, but sitting all day has a negative impact on your overall health! A sedentary lifestyle has been associated with higher mortality and disease rates. The negative health effects created by long hours of sitting down can be reduced by daily exercise. A certain amount of daily exercise can counter the deadly effects, and it’s not difficult to achieve.

Young woman with cell phone sitting on desk

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“You don’t need to do sport, you don’t need to go to the gym. It’s OK to do some brisk walking, maybe in the morning, during lunchtime, after dinner in the evening. Overall, right now, most health experts advise 30 minutes of exercise every day, but you can integrate it into your schedule without disrupting your workflow.

 Chair Plank

Place your forearms on the chair, hands touching each other. Extend your legs with your toes on the floor. Contract your abdominal muscles. Make sure that you maintain a straight line from your head to toe without lifting or sinking your hips. Hold the position for 45 seconds.

 Arm Circles

Sit on the chair with your back straight, legs bent at the knees 90 degrees and feet planted on the floor. Touch your shoulders with your fingers, and without moving any other parts of your body, roll your arms backward continuously in a circular motion. Make 40 arm circles dynamically.

Triceps Dip

Put your hands to the edge of the chair, shoulder-width apart. Slide your bottom off the chair and hold yourself up with arms straight. While keeping your back close to the chair, slowly bend at the elbows and go as low as you can. Return to the starting position. Repeat the exercise 20 times.

Quick Feet

Sit on the chair with your back straight. Bend your legs at the knees and “run” on the spot with short, quick steps as fast as you can for 45 seconds.

Young Muscular Woman in Exercise Clothing, Isolated on Yellow

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On your off days, try to insert exercise into your daily life. Begin your day with a walk around the neighborhood and maybe try a visit to the park before dinner, too. Making daily activity a priority in your life can easily add up to a healthier you.