Fitness, Nutrition, Health and Sports Blog In the HSNstore Blog you will find tips about Fitness, sport in general, nutrition, and health – HSNstore.com 
Any activity that involves movement will have a positive impact on the activity rates of sedentary people. The simplest activities to incorporate into the daily routine would be the following:
- Start taking a daily walk for 15-30 minutes: this will increase the number of steps per day, adopt a natural pattern of movement, and also allow us to take a break to reset our minds.
- Reduce the use of lifts and escalators.
- Get up from your chair every 60-90 minutes and take a walk or do some of the simple exercises that follow.
- Clear the table after dinner before watching TV.
Index
1. Going up and down stairs
This functional movement is an excellent strength and cardiovascular exercise. If you have a small box or bench at home it can also work.
- 2 sets of 1 minute with each leg up and down the step.
2. Skipping rope
Introducing this type of plyometrics allows us to work on aerobic exercises.
- We can do 4 – 5 sets of between 30 seconds and 1 minute of skipping rope.
- Rest 30 seconds between each set.
3. Push-ups
To work the upper body with our own body weight, we start by incorporating a push-up variation.
- Place your hands on a table, as in the isometric plank. Keep your back straight and do a push-up with the intention of bringing your chest close to the table.
- 3 sets of 8 repetitions, with 30 seconds rest between sets.
4. Glute Bridge
To compensate for the previous exercises and to relieve the tension in the hip flexors after sitting for a long time.
- Lying on your back with your feet flat on the floor and knees bent, raise your hips and squeeze your buttocks and legs slightly apart.
- 3 sets of 15 repetitions.
5. Isometric plank
Hold the position for a series of 15 to 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, under your shoulders in a plank position. Hold for 20 seconds x 3 times.
6. Squats
Something we do many times throughout the day, but we will do it actively and consciously: We bend our knees to a maximum of 90 degrees. Rest for 20 seconds between each set.
- Level 1: Sit down and stand up from the 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 a sedentary person, doing a little of the above each day is more than not doing it and will have a positive impact on your physical activity.
- If you find it easier at first, break up the proposed routine and do each exercise into short “active breaks” at work. For example: after an hour of sitting, take a walk, or go up and down the stairs a couple of flights of stairs, or do some stretching to keep your back straight.
- Whenever you can, give yourself the opportunity to walk everywhere.
- Take up that activity or sport you’ve always loved.
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