Moments of motion for big benefits
We all know that sitting too long isn’t good for us, but finding time for exercise can be challenging in our busy schedules. As someone who’s navigated the changes in my own body over the years, I’ve discovered that short movement breaks throughout the day can make a remarkable difference in how we feel. These “movement snacks” – brief, one-minute exercises you can do at your desk or nearby – might be exactly what your body is craving during those long stretches of sitting.
1. Eye Relief
These days it’s easy to any spend hours looking at screens. This constant close focus can cause eye strain and headaches. Take a minute to stand up (if possible) and intentionally focus on something 10-20 feet away. Hold this for 30-60 seconds. This simple practice relaxes the eye muscles that tighten during close work and gives your visual system a much-needed break.
2. Neck Tension Releaser
Many of us carry stress in our necks, especially those of us over 50 who might be experiencing some natural changes in muscle elasticity. For quick relief, remain seated and gently tilt your head to one side, using your hand to guide (not pull). Simultaneously, hold the underside of your chair with the opposite hand for light counter-resistance. Hold for 30 seconds per side and notice how your breathing deepens as tension melts away.
3. Hip Stretch
Our hips often get exceptionally tight and weak from sitting, affecting everything from our walking gait to our back comfort. The seated figure 4 stretch is a perfect antidote: while seated, cross one ankle over the opposite knee, creating a figure “4” shape with your legs. If comfortable, lean slightly forward to deepen the stretch. This opens the hip joint and stretches the piriformis muscle, which can be a culprit in sciatic pain for many of us.
4. Chest and Posture Reset
Computer work pulls our shoulders forward and collapses our chest. Counter this by holding the back of your chair seat, lifting through your chest, and gazing straight ahead. This simple position opens the chest muscles that have been shortened from typing or phone use and reminds your body what good posture feels like. I notice my breathing improves immediately when I do this one!
5. Lower Body Strengthener
This movement transitions from sitting to standing without using your hands – an excellent functional exercise that maintains independence as we age. Cross your arms over your chest, plant your feet hip-width apart, and stand up without rounding your back. Then control your descent back to seated. This strengthens the quadriceps and glutes – crucial muscles for everyday activities like climbing stairs or getting up from a chair.
Your Brain Will Benefit Too!
These quick movement snacks aren’t just about physical benefits – they’re mental refreshers too. I’ve found that taking these brief pauses improves my focus and creativity while reducing stress. Remember, consistency trumps duration when it comes to movement. Try incorporating just one or two of these exercises initially, perhaps setting a gentle reminder on your phone. Your body will thank you, and you might be surprised how these small interventions can transform your energy throughout the day.
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