Moving More, Feeling Better
For those of you who missed Part 1, CLICK HERE. Read on for part 2.
Even if you hit the gym daily, prolonged sitting can still harm your health. Inactivity accounts for 9% of premature mortality worldwide. Research shows that sedentary behavior poses a risk even if you meet exercise guidelines—so simply “working it off” at the gym isn’t enough.
Work Smarter, Sit Less
To break up your day:
- Walk to a colleague’s desk instead of sending an email
- Take the long way to the water fountain
- Use stairs instead of elevators
- Go for a walk during lunch
- Stand and stretch every hour
These simple actions could reduce your sitting time by 90 minutes per day.
Desk-Friendly Stretches
Incorporate these quick movements into your day:
- Neck circles: 5 times each direction
- Chest stretch: Interlock fingers behind back and stretch
- Upper back stretch: Interlock fingers in front, stretch forward
- Hamstring stretch: Stand, reach for your toes
- Wrist circles: 5 in each direction
- Calf raises: Do 10 to get blood flowing
Outside the Office
Beyond work, stay active with:
- Parking farther from your destination
- Walking after dinner
- Doing light stretching before bed
- Limiting TV time or standing during commercials
Exercises to Reverse Sitting Damage
Sitting weakens certain muscle groups and tightens others. Try these:
- Hip Flexor Stretch (from a lunge)
- Bridge (to activate glutes)
- Toe Taps (for core strength)
- Cat-Cow Pose (to mobilize your spine)
These quick moves target tight hips, weak glutes, tight backs, and poor posture—all common byproducts of too much sitting.
Remember: You don’t have to eliminate sitting—just balance it. Get up, stretch, move more, and support your health every day. For more tips and guidance, contact a Membership Advisor at Cornerstone Clubs to learn about group fitness classes and programs designed to keep you moving.
