Most people spend hours indoors and a large part of the day sitting behind a desk. This is hard to avoid as most work is done on a computer and many hours may be spent each week commuting back and forth to work.
In fact, according to the National Human Activity Pattern Survey (NHAPS) commissioned by the US Environmental Protection Agency (EPA), most people spent at least 93% of their time indoors or in a car
Global studies show people are sitting at least 7.7 hours each day, on average, and sit as much as 15 hours a day.
Most Americans have to sit all day at work, but a new survey commissioned by Egotron found that 70% of people dislike sitting all day, and when they do get up at work, 56% use getting food as an excuse. According to this survey, Americans were sitting an average of 13 hours each day.
Mounting research suggests that sitting is an independent risk factor for poor health and premature death, even when we exercise regularly.
Sometimes getting started or finding the motivation is difficult.
In this video, Julie Schiffman demonstrates using Emotional Freedom Techniques (EFT) to overcome obstacles that may impact your exercise routines or desire to get moving.
Research by Joan Vernikos, Ph.D., former director of National Aeronautics Space Administration’s (NASA) Life Sciences Division and author of “Sitting Kills, Moving Heals,” presents a simple yet powerful scientific explanation for why sitting has such a dramatic impact on your health, and how you can simply and easily counteract the ill effects of sitting.
She found it was the change in posture that was a powerful signal, and not the act of standing. In other words, the key to counteract the ill effects of prolonged sitting is to repeatedly and frequently interrupt your sitting. If you stand 35 times at one time, the benefit is not as great as if you stand up once every 15 to 20 minutes.
One way to offset the effects of prolonged sitting is jumping.
A new study by the American Council on Exercise (ACE), found that jumping on a mini-trampoline or rebounder for less than 20 mins was as good as running, less stressful on your joints, and may even be more fun.
However, you don’t need a rebounder in your office to experience benefits.
Standing at your desk every 20 mins and jumping in place several times may offer different benefits to your bones, and increases your heart rate.
Do you remember jumping up and down on the bed when you were a child?
Now is the time to channel that inner child, have fun and improve your health at the same time. Here are six different exercises you can use on your rebounder or trampoline. String them together at one time, do them throughout the day, or concentrate on just the exercises you want.
Remember, it’s not about how high you’re jumping but rather about being in control while you’re on the rebounder. Keep your knees bent and not locked, with your feet shoulder width apart. Do not bend your head forward, backward or to the side. Keep your head in line with your spine. If you need to turn your head, stop jumping first.
Brace your core and let’s get started.
Warm up by jumping gently for a minute with your arms at your side. This helps you to get your balance on the rebounder before adding arm movements. As you become more comfortable, alternate raising and lowering your arms to the side and the front.
On one bounce, raise your right arm straight out to the side and your left arm straight in front of your body. On the next bounce alternate arms — left arm to the side, right arm in front. You may try this for one minute with or without light hand-held weights.
While jumping engages your core, this exercise will work specifically on your oblique muscles, or those that give you that defined waist.
Standing on the rebounder using the correct stance described above and your arms at shoulder height, jump and twist your body below your arms from left on the first bounce to right on the next. Keep your head and shoulders facing forward, focusing on an object in the room and only twist your torso.
These engage your entire body to stay straight and in control. Start with your feet shoulder width apart and your arms locked to your side. Choose an object in the room to focus on and keep your balance. Jump up and down, pointing your toes and tightening your quads while in the air.
Rocking on the rebounder is a good workout for your core and a break from jumping. Lying on your back on the rebounder, place your hands behind your head, your knees and hips at a 90-degree angle, activating your core, rock up and down on the rebounder without pulling on your neck and keeping your hips and knees at 90 degrees.
You did them in elementary school and now it’s time to do them on the rebounder. Standing with your feet together and hands at your sides, jump up and land with your feet shoulder width apart and your hands at your shoulders.
When you jump again, bring your legs together smartly, fully engaging your inner thigh muscles and return your hands to your sides. You can do these with light hand weights. If you have had shoulder injuries it’s best to do them without weights.
This is similar to the motion of skiing except on the rebounder. It’s tougher than the others and may leave you breathless. You can use light hand weights to increase the challenge as you progress.
Standing on the rebounder with feet shoulder width apart, begin jumping side to side with your knees bent to absorb the impact. Alternate raising and lowering your hands so when you jump to the right your right hand is at your side and your left arm is bent at the elbow and hand to your chest, engaging your biceps.
Now go ahead Jump around it is good for you.
Eat healthy, Be healthy, Live lively
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