Out & About Magazine Autumn 2020

Out&About wellbeing

FITNESS

Want to get fitter? Simply move more, says VICKI BROWN

G et moving everyone! - walk, dance, fidget… a really great way to fidget is to get off your chair, your sofa, and sit on the floor. It is believed that there are more than 100 rest positions and that we spend most of our time in one of them – sitting in a chair or on the sofa, squatting, crouching or kneeling, to name a few. There are numerous problems with spending hours sitting in chairs – many people end up with tight muscles especially lower back and hip flexors. Our bodies are designed to move rather than hold one position for hours on end. So my challenge to you is don’t sit in your chair when you would normally. A great way to increase your movement is to remove the chair. If you watch a child sat or playing on the floor you will notice that they will be in one position for a short length of time before moving into another. We all did that once, without even being aware of it, but when we start sitting in chairs that changes. As adults we often have to make more of a conscious effort to relearn the things that came naturally to us as children. But it can be done. With consistency and over time you will find it easier and more natural to sit in various positions on the floor. Can you sit on the floor? A great way to get started is to take photos of yourself in different seating positions, make a note of how each one feels and how long you can comfortably sit in it. Change will happen slowly over time and you can even use a timer each day and try to increase how long you practice these different rest positions. You may find incorporating stretches

into these new positions will help them become easier more quickly too. Don’t feel disheartened if you cannot sit as deeply into a position as you thought you might be able to. Benefits of sitting on chairs less: n It will get you moving more n It will loosen up muscles that have become tight from hours sitting every day n Help increase flexibility n Keep you warmer as you will be

Examples of floor resting positions

moving more often n Improved posture

Top Tip You may only be able to

comfortably sit/hold a particular position for a short amount of time. This is not a problem or unusual, it will take time, but with practice you will find it easier and more satisfying to sit in these positions until you reach the point when it becomes second nature.

Ways you can change the habit of sitting at a chair for long periods of time: n Sit on cushions or on the floor to watch the TV n Eat at a lower table n Stand when you take calls n Head into the garden or park to read, walk or work n A wireless mouse and keyboard may be useful to ensure you are not leaning at uncomfortable angles n You may need to adjust your working setup to make sure your tools are in the appropriate locations. An extra book here or a cushion there may be all you need. Props you may like to use to ease you into a variety of positions: • Cushions • Blankets • Books •Yoga Blocks

Vicki Brown runs: LiveFitNow, Wash Common, Newbury. Telephone: 07879 447829. www.LiveFitNow.co.uk

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O&A AUTUMN 2020