Daily desk exercise: A quick 30-second stretch to enhance mobility and decrease stiffness at your workspace
Sitting for long hours at a desk can take a toll on your health, leading to a host of serious issues such as obesity, cardiovascular diseases, type 2 diabetes, certain cancers, musculoskeletal problems, poor metabolic syndrome, depression, and anxiety. Prolonged sitting also negatively affects blood chemistry, leading to higher bad cholesterol and triglycerides and reduced insulin sensitivity [1][2][3][4][5].
However, incorporating small amounts of movement during work hours can help alleviate these issues. These short breaks or standing periods can improve enzyme activity that breaks down triglycerides, improving cholesterol balance and insulin sensitivity [1]. They can also reduce the risks associated with cardiovascular events and metabolic syndrome, even if daily exercise guidelines are met but long sitting periods persist [2].
Moreover, these brief moments of movement can improve mental health by triggering the release of "feel-good" hormones, which counteract depression and anxiety related to sedentariness [1][3]. They can enhance circulation, muscle tone, and posture, thereby mitigating musculoskeletal complaints [2][3][5]. Lastly, they help reduce overall sedentary time, which is linked to lower mortality risk and reduced chronic disease risk independent of exercise [4][5].
One such simple exercise, shared by Jodi Montlake, a qualified Pilates instructor with over 20 years of experience in the fitness industry and a partner of the London Hormone Clinic, is the thoracic rotation exercise. This stretch, designed to offset any imbalances in the body caused by the way one sits at a desk, can be done from any seated position and requires no equipment.
To perform the exercise, place your right hand on your left leg for the initial position. Then, turn your torso to the left side while keeping your feet on the floor and hips facing forward. Switch sides during the exercise and continue moving with your breath, inhaling as you turn your waist and exhaling as you bring your hand to your leg to deepen the stretch. The exercise should be performed for 30 seconds.
Jodi Montlake, who is also the founder of the We Got This! clinic, a health coaching platform, and a specialist in weight and pain management, emphasises the importance of this exercise in keeping the body mobile in the long term and providing relief for stiff muscles. By incorporating this exercise into your daily routine, you can partially counter the harmful biochemical and physiological effects of prolonged sitting, supporting better heart, metabolic, and mental health.
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3918573/ [2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5316608/ [3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3778758/ [4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3778758/ [5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4176756/
- Incorporating yoga, particularly the thoracic rotation exercise shared by Jodi Montlake, into your workplace can help mitigate the negative effects of prolonged sitting, providing relief for stiff muscles and improving overall health and wellness.
- This simple exercise, when performed daily, can enhance fitness-and-exercise, boosting mental health, circulation, muscle tone, and posture while reducing the risks associated with cardiovascular events, metabolic syndrome, and certain chronic diseases.
- Science demonstrates that regular yoga practice, like the thoracic rotation exercise, can trigger the release of "feel-good" hormones that counteract depression and anxiety, thereby improving mental health.
- In the long term, practicing yoga such as the thoracic rotation exercise can promote flexibility and workplace-wellness, helping to maintain a balanced, mobile body and support better heart, metabolic, and mental health.
