6 Exercises for Sedentary People

Isabel del Barrio 4 min. of reading Well-being habits Leave a comment

Any activity that involves movement will have a positive impact on the activity levels of sedentary people. The simplest activities to incorporate into a daily routine are the following:

Start going for a daily 15–30 minute walk: this helps increase the number of steps taken each day, encourages a natural movement pattern and also gives you a chance to take a break and clear your mind.
Reduce the number of times you use the lift and escalators.
Get up from your chair every 60–90 minutes and go for a short walk or do one of the simple exercises shown below.
Clear the table after dinner before watching television.

These are very simple tasks, but they can have a major impact on your daily movement.

1. Walking up and down stairs

This functional movement is an excellent strength and cardiovascular exercise. If you have a low box or bench at home, that can also work.

2 sets of 1 minute with each leg, stepping up and down.

2. Skipping rope

Introducing this type of plyometric exercise allows us to work on aerobic exercise.

We can do 4–5 sets of between 30 seconds and 1 minute of skipping.
Rest for 30 seconds between each set.

3. Press-ups

To work the upper body using your own body weight, start by incorporating a variation of press-ups.

Place your hands on a table, as in an isometric plank. Keep your back straight and perform a press-up, aiming to bring your chest closer to the table.
3 sets of 8 repetitions, with 30 seconds of rest between sets.

4. Glute bridge

To balance out the previous exercises and relieve tension in the hip flexors after spending time sitting down.

Lie on your back with your feet flat on the floor and your knees bent, raise your hips and squeeze your glutes, keeping your legs slightly apart.
3 sets of 15 repetitions.

You can finish this simple, short routine by walking or going for a stroll.

5. Isometric plank

Hold the position for sets of between 15 and 20 seconds.

Level 1: Place your hands on a table with your legs extended behind you in a plank position. 15 seconds x 3 times.
Level 2: Place your hands on the floor, underneath your shoulders, in a plank position. Hold for 20 seconds x 3 times.

6. Squats

This is something we do many times throughout the day, but here we will do it actively and consciously: Bend your knees to a maximum of 90 degrees. Rest for 20 seconds between each set.

Level 1: Sit down on and stand up from a chair in sets of 10 repetitions x 3 times.
Level 2: Squats in sets of 15 repetitions x 3 times.

Other tips for sedentary people

If you are sedentary, doing a little of the above each day is better than doing nothing and will have a positive impact on your physical activity.
If it feels easier at first, split up the suggested routine and do each exercise during short “active breaks” at work. For example: after sitting for an hour, go for a walk, walk up and down a couple of flights of stairs or do some stretching to help keep your back straight.
Whenever you can, take the opportunity to go on foot wherever possible.
Take up that activity or sport you have always enjoyed.

As you gradually incorporate these simple habits, not only will you feel better physically, but your body will also begin to ask for more stimulation to help you stay active.

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