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The last part of Martina’s trilogy is about physical activity. While in some of our operating countries, the pandemic has weakened and sports facilities have reopened, in others, like the UK, the measures are still fairly strong. However, regardless of the measures taken, for most of us there is one thing that always remains the same - sitting in front of our computers most of the day.

Sitting a lot? Top 7 exercises to help

While in some of our operating countries, the pandemic has weakened and sports facilities have reopened, in others, like the UK, the measures are still fairly strong. However, regardless of the measures taken, for most of us there is one thing that always remains the same - sitting in front of our computers most of the day.

By now, you've probably heard that "sitting is the new smoking.". Research shows that sitting for long periods of time is linked to health issues ranging from high blood pressure and obesity to a higher risk of death from heart disease and cancer.

Luckily, according to The Mayo Clinic, about an hour of moderately intense physical activity per day can help counteract the effects of too much sitting.

Here are some helpful exercises you can try in the comfort of your home:

1. Half-Kneeling Hip Flexor Stretch
This is a stretch designed to target the front of the hip, which is shortened when sitting:
https://www.youtube.com/watch?v=bnVfloe6yTo

2. Birddog
Kicking your ab work up a notch, the birddog challenges you to keep your hips from rotating or sagging while moving both an arm and a leg:
https://www.youtube.com/watch?v=wiFNA3sqjCA

3. Glute Bridge
For the lower-body exercises, the goal is to achieve as much hip extension as possible. Hip extension is the opposite of what happens when you are sitting (hip flexion), and the glute bridge is the perfect way to start counteracting that:
https://www.youtube.com/watch?v=wPM8icPu6H8

4. Plank
The goal here is to achieve a proper posture and hold it. Planks help to both strengthen the core and improve pelvic orientation:
https://www.youtube.com/watch?v=ASdvN_XEl_c

5. Downward dog
This yoga exercise allows your spine to lengthen and your vertebrae to decompress after sitting all day:
https://www.youtube.com/watch?v=YqOqM79McYY

6. Mountain climbers
When muscles are working quickly, there is a higher demand for blood flow and oxygen, which requires an increase in cardiovascular response:
https://www.youtube.com/watch?v=cnyTQDSE884

7. Rag doll fold
For the end, we recommend you this enjoyable yoga stretch that helps you release compression and stagnation from sitting:
https://www.youtube.com/watch?time_continue=46&v=H7Cslx73HQQ&feature=emb_title

Besides exercising indoors, why not take advantage of the nice spring weather that’s coming and go out for a walk?

Enjoy your workout!

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