It seems like the simplest thing in the world. Our bodies are designed to run, jump and manipulate objects, among other miracles of locomotion. Today’s average office worker takes a few steps to the car, drives to work and sits in a sea of cubicles for most of the day. It may not be surprising that there are consequences for sitting all day long. We’re not designed to do it.

Defeating the sedentary life isn’t as simple as a few tips and tricks, but there are a few things anyone can do to move in the right direction.

1. Get Breathless Every Day

You need to become breathless once a day. Why?
Because it maximizes blood, oxygen, painkillers and adrenaline. All of these make you feel better and can rapidly increase energy and reduce brain fog.

How can you become breathless?

Well depending on your condition and age, pick which exercises can help you get breathless.

  • Running up and down the stairs.
  • Jump rope or even just jumping in place.
  • If you are really fit, try some burpees!
man doing burpees

2. Core Stability

Do these 4 key core exercises often to help with strength and wellness.

  • Push ups. Do from knees or push ups on a counter.  Use fists, unless uncomfortable, then use hand weights.  Go half way down and do until fatigued.
  • Bridge. Place a small rolled towel under your neck. Lift trunk level. Drop and touch your tailbone and repeat. Do one set of 50.
  • Crunches. Hands crossed on chest or by sides. Curl trunk up until back is flat on the floor. Touch head to mat and repeat 50 times.
  • Supine Lift. Lift trunk keeping lower body on the ground.  Hands by your side. With arms on the lift make sure your thumbs are up and out.  Do one set of 50.
woman doing crunches

3. Stretching

  • Squat as far as you can go with feet and heels flat on the floor. Hold for 30-90 seconds. We call this the cheating way to stretch. Some call this a yogi squat.
  • Using a pull up bar, hang with arms straight, flex forward at hip, feet flat on floor. Hang for 30-90 seconds or as long as you can. This stretch is great for every major muscle group in the body.
woman doing yoga
Do you have the right building blocks?