Office based professions often require employees to be sitting for 8 or more hours a day which eventually lead to pain or anatomical problems. For example:
1.Lower back pain: Caused by tight hip flexors, weak abdominal muscles, tight lower back and/or weak glutes. This problem is frequently seen in excessive curvature of the lower (lordosis). It is aggravated by an excess of fat stored in the abdomen.
2. Neck pain: Can be caused by tight pectorals, tight posterior neck muscles and/or weak upper back muscles (e.g. rhomboids). Shoulders often appear rounded and upper back hunched (Kyphosis).
3. Excess of accumulated fat: Individuals with sedentary lifestyles are more prone to be overweight; overeating is very easy, consuming more calories than expending leads to fat deposits storing unused energy. A busy schedule implies rushed eating, using sugar as an energy boost, and skipping meals which leads to choosing the option that make us feel satisfied fast, usually foods with saturated fats, refined carbohydrates and sugars.
4.Inefficient cardio vascular system: Inactivity reduces the efficiency of your body in using oxygen. Spending most of the day sitting places little demand on the cardio vascular system, this adapts accordingly. The consequences; grasping for a breath when going up stairs, running to catch a bus or playing with the kids.
Dealing with these requires more than just one to one training sessions. My programs are designed to take appropriate action according to your physical state using both fitness training and consistent trainer-trainee communication.
Some recommendations you can start applying now are:
1. Walk: Set a timer that reminds you to stand up and take a short walk every 45-60 min max. Be mindful of your posture during your walk, don’t hunch, firm your glutes, and don’t let your shoulders fall too forward.
2. Stretch: There is no excuse, you can stretch in the morning, evening or during your walk breaks. It won’t take you more than 5 minutes, even less when you stretch during your walk break.
3. Strengthen: Do exercises that force to use your glutes, back, abdominal muscles… You would be surprised of the results that only 10 minutes a day can bring.
Also get off the train or bus one stop earlier and use the stairs instead the lift. If you drive you could park around 15 minutes walk from your office. Your office is in a 50th floor? Use the stairs up to the 8th floor and take the lift from there. There is a million of ways to work it out.
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