In case you are a sedentary person or you are in charge of a group of sedentary people, we advise you to take into account the exercises recommended below.
Planning exercises for sedentary people is an important and very necessary topic. This importance is due to the execution of the movements as well as their intensity, which must be adjusted to the capacities of each person.
Sedentary lifestyle is one of the best known and studied issues around the world, so combating it depends on everyone in general. Despite this knowledge, sedentary lifestyle rates continue to be high.
Noncommunicable diseases (NCDs) are beginning to take their toll on both children and adults. It should be clarified that these diseases are stimulated, for the most part, by the effects of a sedentary lifestyle.
Based on the above, it is necessary to start your treatment. In this case, the first step is based on performing exercises adapted to sedentary people.
exercises for sedentary people
Basically sedentary lifestyle is based on spending most of the time inactive on a physical level. This type of problem is usually evident in people who work in the office or in positions that require time in front of the computer.
Regarding the youngest, it is usually observed that they remain on the mobile or in front of the console.
Beyond these activities, which are a contribution to leisure, it is necessary to perform a minimum of physical activity per week.
Next, we will show you some recommendations in favor of treating a sedentary lifestyle. Try to take it easy.
1. Walks
Walking stands out as one of the main physical activities in the world, through these training routines can be established for any type of person.
Regarding sedentary people, it is advisable to transform walks into a properly planned and oriented exercise.
We advise you to do this type of exercise in the morning or late at night. Start with short walks or walks for at least 30 minutes a day or so.
If your level of sedentary lifestyle is very high, you can implement breaks every 10 minutes in order to resume breathing.
2. Jump rope
Jumping is another recommended exercise for sedentary people. However, these should be done progressively and start with very little training volume.
Generally, plyometric work is not very advisable for inactive or overweight people. Despite this, if they are adjusted with low levels of intensity and load, they can be implemented with progressive increase.
At the beginning of the routine you can perform 10 seconds of jumping rope for 10 series. It may not seem like much to you, but with practice you will know why.
Over time we recommend you extend the time period of the jumps. However, try to take it very easy.
3. Isometric Planks
Isometric planks are often confusing, especially for beginners. Despite this, they stand out as one of the best exercises to strengthen the middle part of the body.
Regarding a sedentary lifestyle, it is also considered a good option to start stimulating the body. We advise you to carry out at least 5 series of 15 seconds duration with rest periods between series.
To perform the plank you must get into an initial position similar to that of the push-up, immediately support both forearms. The body must remain aligned and straight, while contracting the abdomen, buttocks and thighs.
4. Press with back to the wall
Sedentary people experience a significant loss of muscle mass, which is why posture is considerably affected.
In that order of ideas, exercises focused on the muscular work of the back and shoulders are recommended. For this you can carry out the adapted shoulder press.
To carry out this exercise you must stand with your legs shoulder width apart, as well as your back completely supported by a wall.
Next, use two dumbbells that you can lift without any problem or two elements that serve as resistance in each hand. Do at least 5 sets of 8-10 reps with rest between sets.
5. Conventional squat
The squat focuses on the work of two fundamental areas of the body, the legs and the core area. In addition to the above, the squat is an exercise recommended for sedentary people.
In this case, the ideal is to work the conventional squat because it is not as complex as other variants of this exercise.
To carry it out you must stand with your legs shoulder width apart, back straight and in line with your legs.
From there, start executing the movement from the bottom up and vice versa, for at least 5 sets of 8-10 repetitions.
Exercises for sedentary people, is there more?
Most exercises can be carried out by sedentary people, as long as they are adapted to the needs of each person.
Monitor external loads as well as intensity; also, remember that you should start with minimal efforts and increase them progressively over time. Do not take training lightly and be patient.
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