The reasons why a person becomes sedentary are countless: lack of time for sports, convenience, depression, lack of motivation, stress, but also certain conditions that do not allow physical effort.
photo source: https://pixabay.com
No matter what the reasons you do not do sports, it's important to spend at least 5 minutes a day for some very simple exercises. Your body needs movement to keep it healthy.
If you count among the people who do not do sports, but feel guilty about it and want to change it, try these extremely simple exercises that will gradually and gradually help you out of the state of sedentary. The psychologist's explanation is that when you start doing sports, even a few minutes a day, you change your mental state and slowly you manage to build a routine to move every day.
Here are some very simple exercises for sedentary people who want to start moving:
- Start with a set of bending exercises
Stay up and lean forward, trying to touch your toe with your fingertips. Touch with both hands the toe of the feet, then with each hand the tip of the opposite leg. This is the easiest exercise and helps you to warm up. Start with 20 such exercises daily in the first week, 25 in the second and 30 in the third.
- Continue with some simple squats
Stand with your arms stretched forward, let go, then go back to your original position. Start with 10 cheeks per day in the first week, 15 second trips and 20 in third.
- Stretch your arms to the side and turn them back and forth
Keep your arms stretched to the side and balance them up and down, then twist them 20 times back and forth, with easy initial movements, then more wide-ranging. These exercises can also be done with weight.
- Prepare 20 light abdomen
Abdomen does not require much physical effort and is excellent for strengthening abdominal muscles. Propose to do 20 abdomins daily for a period of 3 weeks, then try to gradually increase by 5 abdomens per week.
- Stand on your side and rock your leg up and down
This exercise is very simple and effective. He works the waist and legs. Hold your head in one hand and balance your leg up and down, as in the picture below. Repeat the movement 20 times for each party.
- Stand back and balance your legs
Stay stretched on the napkin, with your hands on your body and your head on the ground. Lift your feet at a 30-degree angle and gently balance them for 1-2 minutes. You can also make circles or move them off and get them closer in sessions of 10 moves. In the second week of exercises, try to stay upright, this helps to strain your abdominal muscles.
Below is a 10 minute movie with special exercises for sedentary people.
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video source: http://youtube.com
Sources: New York Times, American College of Sports Medicine's Health & Fitness Journal