Sitting All Day at the Computer? Try These 4 Powerful Exercises Without Leaving Your Chair

Sitting in the office all day and can't make it to the gym? Since our bodies tend to weaken as we grow accustomed to this sedentary position, it's important to engage in activities that get the body moving as much as possible. Unfortunately, therein lies the great challenge. For those used to prolonged sitting, whether they consciously realize it or not, it's not the exercise that's daunting - it's the starting point.

For these individuals, we offer four particularly effective solutions in the form of exercises that begin first with thought and then with action. To initiate movement and activity in the body, the first step required of us is to release the mental barrier that tells us exercise is difficult. Get past this notion, and train yourself to think that sport is fun, liberating, energizes, and contributes to our physical and mental health.

How do we transition from a 'static' state and start moving the body? First, there must be a desire because everything follows the will. But in order to build this desire, one needs practice - what the Zohar calls the "work of will."

To cultivate this desire, talk about it. Express it outwardly. Visualize it (does losing 50 pounds sound good to you?), and think about it regularly. In short, it's not enough to read about it occasionally in some column here or there; instead, one must live it in such a way that it becomes part of you. Think about it 30-40 times throughout the day. Does that sound doable? Let's get to 'work':

The first exercise for getting away from the keyboard and cushioned chair:

Glute Squeeze

In fact, to perform this exercise, all you need is a contraction. You don't need to get up from the chair, nor interrupt your thought process while 'typing' at the keyboard - simply squeeze your glutes, hold for a few seconds, and release. Squeeze, hold, and release - continue this throughout the day (the more, the better).

The second exercise fits perfectly with your work pressure

Abdominal Muscle Contraction

Sounds too simple? You'd be surprised, but the more you persist with it, the more you'll notice how it's not very easy to execute. While this exercise can be done sitting or standing, the challenge is in holding the muscles contracted inward for several seconds. When releasing, do so by exhaling air.

The third exercise - standing or sitting

Leg Muscle Strengthening

Lifting each leg individually and bringing it towards the abdomen (upwards) is an excellent exercise for strengthening the leg muscles. It can be done while sitting on the chair, although it's advisable to stretch and occasionally get up from the chair to perform it while standing and as often as possible.

The fourth exercise - towards a life of mobility and energy

Relaxing the Shoulders and 'Effective' Sitting

How can sitting on a chair for hours be effective? You'd be surprised, but it is possible if you make sure to sit upright with relaxed shoulders. Your feet should be flat on the floor, your back straight, and your shoulders shouldn’t 'think' about anything or bear any weight.

The more you habituate yourself to the exercises mentioned above, the more your sitting will become active and effective, training you to move without expending too much energy.