Sitting for hours is not good for us. It creates aches and pains and slow down your metabolism. This contribute to weight gain. The best thing to do to counteract the harms of sitting is to stand up and move every 30 minutes for at least 60 seconds. To stand up is good but it is even better to walk around the office or up and down a flight of stairs. Something as simple as this can help improve concentration, lift your mood, reduce lethargy and improve your overall health.
Whenever you stand up, try and do some calf raises. Stand up from your chair and hold on to the table. Slowly raise your heels from the ground and stand on your toes. Then lower your back until your heels reach the floor. You can do this with both feed together or one by one. Start with 20 calf raises (10 for each leg) and try and do this at least 3 times a day.
To do leg raises is very good for your leg muscles and ever for your abs. Stay seated on the edge of your chair, raise both of your legs slowly from the ground together. Once your legs are parallel to the floor hold them there for a few seconds. Slowly take the back to the floor. Do this also at least three times a day.
With your back against a wall, bend your knees and slide your back down the wall until the thighs are parallel to the floor. It will look like your sitting leaning against the wall on a invisible chair. Hold this position for 30-60 seconds or as long as you can. Do this at least twice a day.
Roll your shoulders back until your shoulder blades are pinched together. Pretend you are holding a pencil between your scapula. Hold this position for 10 seconds and repeat 10 times. This will help with posture especially for someone who sits most of the day. In the long run this can help you with back pain too.