It’s no secret sitting behind a desk for hours at a time is less than ideal for one’s health. In fact, according to Harvard Health Publishing, sitting for long periods of time correlates to a number of health concerns including: obesity, increased blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol levels. Not to mention negative effects on the musculoskeletal system. We interviewed RRCA Coach Robert Sterba at The Running Elements in Daytona Beach, FL on how he encourages not only his athletes, but everyone to move a little bit on the hour, every hour. What follows are five simple exercises that when performed regularly can have noticeably positive effects on strength, mobility, stability, and overall health.
Air Squats
- 15- 20 Reps
- Stand with feet just wider than hips (neutral stance)
- Squat down (work towards 90 degrees)
- Keep your knee tracking in alignment with the second toe
- Knee should NOT go over toes, so put your butt back
- Stand up straight squeeze glutes at the top
- Hold for 60- 90 seconds
- Start on all fours with hands directly beneath shoulders and knees directly below hips
- Pressing up, lift your knees
- Push pack through the heels
- Keep your back as straight as possible
- Squeeze and activate core and glutes while you hold the position
Bird Dogs
Why They're Important
Activate core and side core/obliques. The added movement of Bird Dogs increases blood flow and promotes stability.
- 10 - 15 reps on each side
- Start on all fours with hands directly beneath shoulders and knees directly below hips
- Lift and extend the opposite arm and leg
- Include a side sweep with the arm and elbow to knee crunch to increase strength
- Keep your back as straight as possible
- Squeeze and activate core
Dead Bugs
Why They're Important
Dead Bugs improve strength and mobility through the lower core and hip. They activate psoas which are deactivated during sitting, as well as increase range of motion.
- 10 - 15 reps on each side
- Lie flat on your back
- Lift hands straight up
- Lift legs and bend 90 degrees at the knee
- Extend opposite hand and leg
- Press back into the ground staying as flat as possible
Step Back Lunge with High Knee Hold
Why They're Important
Lunges promote stability, hip mobility, and strength. With so many variations you can make them as challenging as you like.
- 15- 20 reps on each side
- Start in neutral position
- Step back with one leg and press straight down
- Keep standing knee aligned w second toe
- Don’t let the knee going back touch the ground
- Squeeze glute of standing leg during high knee hold
