The article provides 10 exercises to help build movement and improve overall health, as recommended by various experts in the field of physical activity. The exercises are:
1. **Leg marches**: Stand tall and pick up one leg, bringing it to hip height while balancing on the other.
2. **Squats**: Stand with feet hip-width apart, hinge hips, and sit back down, keeping chest up and back straight.
3. **Modified farmers' carry**: Hold a heavy object, such as a parcel or backpack, with both hands at arm's length for 10-15 seconds.
4. **Lateral flexion**: Make yourself into a "banana shape" by crossing one ankle over the other and leaning towards the wall with upper body and arms.
5. **Walking at your desk**: Use a walking pad or take slow, deliberate steps while working.
6. **Desk push-ups**: Do push-ups on your desk or chair to work your chest muscles.
7. **Arm circles**: Hold your arms straight out to the sides and make small circles with your hands.
8. **Shoulder rolls**: Roll your shoulders forward and backward in a circular motion.
9. **Chest opens**: Stand with feet hip-width apart and interlock fingers behind your back, stretching chest forward.
10. **Leg raises**: Lie on your back with arms extended overhead and raise one leg towards the ceiling.
These exercises can be done at home or at work, and can help build movement, strength, and flexibility. The article emphasizes the importance of finding little things to do and gradually increasing them in a way that's sustainable for you, rather than trying to do too much at once.
1. **Leg marches**: Stand tall and pick up one leg, bringing it to hip height while balancing on the other.
2. **Squats**: Stand with feet hip-width apart, hinge hips, and sit back down, keeping chest up and back straight.
3. **Modified farmers' carry**: Hold a heavy object, such as a parcel or backpack, with both hands at arm's length for 10-15 seconds.
4. **Lateral flexion**: Make yourself into a "banana shape" by crossing one ankle over the other and leaning towards the wall with upper body and arms.
5. **Walking at your desk**: Use a walking pad or take slow, deliberate steps while working.
6. **Desk push-ups**: Do push-ups on your desk or chair to work your chest muscles.
7. **Arm circles**: Hold your arms straight out to the sides and make small circles with your hands.
8. **Shoulder rolls**: Roll your shoulders forward and backward in a circular motion.
9. **Chest opens**: Stand with feet hip-width apart and interlock fingers behind your back, stretching chest forward.
10. **Leg raises**: Lie on your back with arms extended overhead and raise one leg towards the ceiling.
These exercises can be done at home or at work, and can help build movement, strength, and flexibility. The article emphasizes the importance of finding little things to do and gradually increasing them in a way that's sustainable for you, rather than trying to do too much at once.
! I'm not a fan of all these fancy exercise equipment though - can't we just use our own bodies? Like, squats and lunges are old school but they work, you know? And I love the idea of doing little movements throughout the day at work. Its not like we're trying to be sedentary or anything 
. I'm definitely gonna try those desk push-ups - my boss won't even notice! 
. But honestly, its about finding what works for you and making it a habit, right? Not just some quick fix exercise plan that you'll only stick with for like 2 weeks 
.
... they seem kinda basic and not super challenging tbh. like, i can already do squats and leg raises without needing a walking pad 
. and arm circles and shoulder rolls are more for relaxation than actual exercise, imo 
!
? Or, on the other hand, maybe they're actually super helpful because we spend so much time sitting at our desks and not getting enough physical activity 
. I mean, walking at your desk is like... how can that even be a thing? And also, isn't it weird to do push-ups on your chair or something? 
.
! These exercises are literally a game-changer for staying active and healthy, especially if you're stuck behind a desk all day. I love how the article emphasizes finding small ways to move around throughout the day - like doing some arm circles or leg raises while watching TV at night 
. And honestly, I think it's so cool that you can do most of these exercises in the comfort of your own home (or office 
). Squats and leg marches are faves of mine for building strength and balance... who else is ready to get moving? 
maybe start with 5 and see how it goes?
and it actually works 
. Walking at my desk is like the best idea ever! 
when I'm stuck inside most days 
. I'm all for finding small ways to get more movement in, but not at the expense of, like, actual exercise routines that work your entire body 
.
the thing is though, I think we need more reminders to move throughout the day, not just when we're feeling motivated 
or anything. and the idea of finding little things to do that you can gradually increase is so relatable i'm guilty of trying to cram too much into my day sometimes 
but its good to know that taking it one step at a time is key 
Like seriously, get up and move around already! These exercises are literally so easy to do at home or at work, it's ridiculous that we even need a list of them. My favorite is the desk push-ups, just throw in some arm circles and shoulder rolls while you're at it, done deal! 
. Can't they just give me one new thing to try instead of 10? Like, what's wrong with just telling me to get off my couch and move around already? These squats and leg marches are literally the same things I do when I'm trying to wake up in the morning 
. And don't even get me started on the desk push-ups – who thought that was a good idea? 
.
all these exercises are pretty basic, but hey who am i to judge? the idea of doing leg marches while balancing on one leg sounds like a great way to test my coordination... or how about trying those desk push-ups when you're stuck at your desk for 8 hours straight 
. And what's with all the desk stuff? Can't we get outta this office and walk around like normal people? I mean, modified farmers' carry is cool and all, but who has time to carry a heavy object at work? 
. I mean, who knew doing push-ups on their chair could be a thing? 
. I need to start doing more of this stuff ASAP, like leg marches and arm circles... been stuck in a rut for too long 
. Let's get moving! 
The article is right, it's all about finding those little habits that you can stick to and gradually increase them over time. And honestly, I think this kind of movement is so underrated - we spend so much time sitting still, but our bodies were meant to be active and moving! 