How to Sneak in Bits of Exercises During the Day


Many things nowadays can be done online, including work, and that explains why you are seeing the increase in available home-based opportunities. This type of work requires the use of personal computers or laptops which means that people are working eight hours or more a day sitting down. It’s not hard to understand how this is not good for your back. This may be one of the reasons why there is an increasing percentage of people complaining of back pain. Worse, some of them are diagnosed with scoliosis.   Depending on the severity of the case, a doctor may require surgery or may opt for a non-invasive procedure. One of these is a non-surgical scoliosis correction treatment, which may include wearing braces or undergoing physical therapy. Your physician may just also advise you to do some exercises for pain management.

But even without us being diagnosed with such a condition, it may be helpful to do some prevention early on. Proper diet and exercise can help delay, if not totally prevent, getting back problems. The following are some things you can do to help promote overall wellness. These are just simple exercises and may even be done in the comfort of your home.


It is good to start your day doing some stretching. This improves your flexibility and posture. It also gives you the energy to get you through the day. If you have a desk job, it is advisable to stretch every hour or so to avoid muscle strain. You can do it even while sitting. There are a lot of tips you can get online on how to do this. The important thing is you involve the different parts of the body.

Some examples are overhead stretch which targets the upper body, torso stretch for your lower back, and quad stretch for your legs. Stretching is a convenient exercise that you can do in just five to ten minutes.

Cardio Exercises


Cardio exercise is beneficial for your heart and muscles. It also aids in burning calories. It is recommended for you to do this thirty minutes a day, five days a week.

Common cardio exercises are brisk walking, cycling, and swimming. But if you have limited space, you can try doing jumping jacks, jogging in place, or shadowboxing. These are amazing ways to increase your heart rate and improve your blood circulation. The latter can even be considered a full-body workout, as it targets many parts of the body.

Strength Training

If you feel that you need more than the basic stretching and cardio exercises, you can take it up a notch by doing some strength training. This increases your bone density and helps you lose body fat and also tone your muscles over time. Many people use heavy equipment like dumbbells, which are small and easy to store anywhere. You can practically do some curls anywhere in your house. If you want to, you can even bring one to your office and do some lifting at your desk during your breaks.

Gyms are cool because they have a great selection of equipment and trainers available to guide you. But if you are not willing to spend money on its membership or buying your own equipment, do not worry. Exercises like push-ups, dips, and pull ups are great ways to build muscle just by relying on your own body weight. Do not underestimate these, as they can be tough on you

People are becoming more health-conscious these days. Many have realized the importance of getting your body into peak condition to strengthen the immune system. Working out will not give you immediate results, but will be very beneficial for your health over time. You better jump on that as early as you can if you want to defend yourself from getting sick.

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