Best exercises to prevent damage from sitting all day

Sitting for extended periods can negatively affect your health, including an increased risk of obesity, heart disease, and other chronic conditions. But the good news is that there are simple exercises you can do to counteract the damage caused by sitting all day. Here are some examples of the best activities to do to prevent the effects of sitting all day:

Glute bridges

Lie on your back with your knees bent and feet flat on the ground. Engage your glutes and lift your hips off the ground until your body forms a straight line from your shoulders to your knees. Hold for a few seconds, then slowly lower your hips back to the ground. This exercise targets your glutes, which can help prevent lower back pain and improve your posture.

Glute bridges if sitting all day

Chair dips

Place your hands on the edge of a chair or bench, with your fingers facing forward and your feet planted firmly on the ground. Lower your body down until your upper arms are parallel to the floor, then push back up to the starting position. This exercise targets your triceps and helps strengthen your upper body.

Chair dips if sitting all day

Wall sits

Stand with your back against a wall and lower yourself down until your knees are bent at a 90-degree angle. Hold this position for 30 seconds to a minute, then stand back up. This exercise targets your quadriceps and helps strengthen your lower body. You can also do a half-squad without using a wall, but make sure you keep your back straight!

Half squad if sitting all day

Standing calf raises

Stand with your feet shoulder-width apart and your toes pointing forward. Lift your heels off the ground as high as you can, then lower them back down. Repeat for a few sets of 10-15 reps. This exercise targets your calf muscles and helps improve your balance and stability.

standing calf raises if sitting all day

When doing these exercises, be sure to use proper form to avoid injury. By incorporating these exercises into your daily routine, you can help prevent the harmful effects of sitting all day and keep your body strong and healthy.


In addition to the exercises mentioned above, there are a few other things you can do to prevent the damage caused by sitting all day. Here are some tips to keep in mind:

Take regular breaks

It’s important to get up and move around throughout the day, even if it’s just for a few minutes at a time. Set a reminder on your phone or computer to stand up and stretch every hour or so. This can help improve your circulation and prevent stiffness and soreness. Make sure you also stay hydrated and refill your bottle when taking a break.

Use a standing or treadmill desk

If your job allows it, consider using a standing or treadmill desk instead of a traditional sitting desk. This can help keep your body moving and prevent the harmful effects of prolonged sitting.

Get regular exercise

In addition to the exercises mentioned above, it’s important to get regular exercise outside of work. This could include activities like jogging, cycling, or swimming. Regular exercise can help improve your overall health and prevent the negative effects of sitting all day. You can always do the exercises from this post, however, when you get bored of doing them all the time, get a training kit and expand your workout routine.

Adjust your posture

Poor posture can contribute to the negative effects of sitting all day. Be sure to sit up straight and avoid slouching in your chair. Use lumbar support if necessary to maintain good posture and prevent back pain. If you forget to keep your posture right, one of these correctors could remind you and keep you straight up! Those are a great combination with standing desks too because it helps you stand for longer without getting tired!

By following these tips and incorporating regular exercise into your routine, you can help prevent the damage caused by sitting all day and keep your body strong and healthy. You can also check our article about the best yoga exercises for back pain: here

Conclusion for sitting all day

Sitting all day mirrors a silent concussion, gradually impairing both body and mind. Muscles weaken, circulation stagnates, and cognitive function declines. However, the remedy is simple: regular movement and exercise. By incorporating simple actions like stretching and walking, we break the sedentary cycle, rejuvenating our bodies and minds. Movement is the antidote, shielding us from the perils of prolonged sitting and restoring vitality to our lives.

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