I recently came across a YouTube video that shed light on the detrimental effects of sitting for long hours and provided exercises and stretches to combat them. Unfortunately, I can’t seem to find that video now. I have a few tools at my disposal, including dumbbells, a pull-up bar, an elastic band, and a yoga mat. I was wondering if anyone could kindly share some exercises and stretches that I can incorporate into my daily routine to counteract the negative impacts of prolonged sitting? Since I don’t have access to fancy machines, I’m particularly interested in exercises that can be done with the equipment I have, or exercises and stretches that don’t require any equipment. Thank you in advance!

  • ultratiem @lemmy.world
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    1 year ago

    Mostly stretches. The key point is to just move. Get up, stretch, walk around. There’s no specific exercise really. Your body is a series of pulleys and levers. Try not to think in isolated terms when it comes to muscle structure. You can’t workout your biceps without also working out your triceps (they are opposers). Whatever you do affects your entire body.

    With that said, hanging is amazing for your back. If you can hang for a min or so couple of times a day (morning and before bed), it will decompress your spine and combat the effects of gravity.

  • Dirk Darkly@sh.itjust.works
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    1 year ago

    A really simple and effective solution is walking. It can not be overstated how helpful a couple short walks a day can help. You’ll get the added bonus of fresh air, vitamin D and an opportunity to reset your brain. Quick and easy.

    • ANuStart@kbin.social
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      1 year ago

      YES. THIS. Holy shit I never realized how important hip mobility was until I started weightlifting again and could barely squat because my hips were so fucked from just sitting

      Took me months to be able to do a good deep squat

  • CaptObvious@lemmy.world
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    1 year ago

    Check out Dean Pohlman’s “Man Flow Yoga” YT channel. He has at least one video, possibly more, that address this exact question.

  • jocanib@lemmy.world
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    1 year ago

    Just make sure you spend some time on your feet. Housework is good. Most smartwatches can let you know if you’ve not moved for a while.

    • 8275232@feddit.ch
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      1 year ago

      I bought a Garmin fitness tracker and a Steam Deck last year. The watch is the purchase I get the most value from.

  • sabaku_no_gaara@monyet.cc
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    1 year ago

    How did we land on different “sitting too long is bad” videos on the same day. I came across this animated video which showed which parts of the body gets stressed when we sit too long this morning.

  • banana_meccanica
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    1 year ago

    I was thinking about this by watching some streamers, some actually do a smart move and remove it the chair for some sessions. They use the PC standing, its not a bad idea, probably different if you sit behind the wheels.