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Be Fit While You Sit
by Wayne “The Mango Man” Pickering, ND, ScM
People often find themselves sitting for long periods of time. Some have desk jobs that require them to
sit for most of the day. Sometimes there are long road trips or flights that involve sitting for hours on end.
Then there’s people who like to sit in their favorite chair watching TV. Finding yourself in any of these situations,
you have probably wondered what can you do that makes it simple and easy to be fit while you sit.
Well, today you’re in luck because there is such a thing as sitting exercises.
There are many exercises that can be performed while seated. I have chosen eight quick ones for you (see
opposite page).
Take pleasure in this very effective sitting fitness routine. Remember the cardinal rule when it comes to sitting
for long periods of time: for every hour we sit, we owe 10 minutes to fitness.
The results of a study made by the
National Health Interview Survey
were published in a December
1999 issue of The New York Times. They
kept tabs on about 7,000 people over
a period of nine years and came up
with some conclusions about what
contributed to health and disease. They
discovered that people who never exercise
are more than twice as likely to die
prematurely than active people.
Regardless of your age and disposition
there is a message in this: “Either
make yourself fit or prepare for an early
death!” I have observed that fit people
are generally happier than unfit people
are. So there’s quite a bonus for being
fit. My encouragement here is, “Commit
to get fit!”
Every pound of fat on our bodies
requires 200 miles of blood capillaries.
Fat’s not where it’s at — thin is in! You
are special and don’t let anyone tell you
differently. Treat yourself to being fit;
you deserve it. Your goal is to get older
and better and not old and bitter.
And remember that our past may be
blemished but our future is spotless!
In our next article on fitness, I will be
sharing with you “The Health Benefits
of Great Abs.” Have you ever noticed
that people who have big muscles and
poor abs don’t look nearly as good as
those who have less muscularity but
great abs? Beyond aesthetics, what are
the major benefits of good abs? What
do these benefits mean to our staying
well for life? Don’t Miss It!
Between each exercise, enjoy the 1:4:2 Ratio of Deep Breathing: breathe in for 3 seconds; hold the breath for 12 seconds;
breathe out for 6 seconds. Then go on to the next exercise. Here are some simple exercises to Be Fit While You Sit:
1. Just Stand Up. It’s known that we use 102 movements just to go from the sitting position to the standing position,
and the same movements are used when you sit back down. This is called the Alexander Technique. It’s incredible,
and there is no expensive gym equipment to buy or gyms to join. Can you imagine the fitness you’ll create in your
life if you just stand up 10 times? When I’m conducting my fitness seminars and get people to stand up, it’s amazing
to see the different ways people try to get out of a chair. Never push yourself out of a chair when you stand up, as
that is what your legs and buttocks are for. Use them and the 102 moves will be a reality when you do this exercise.
Try 10 sets.
2. Neck Stretch. While you are sitting in a chair, look forward and then turn your head to the left 90 degrees and hold
for one second. Turn your head back to the front and then to the right 90 degrees. Hold for one second, then turn
back to the front again. This exercise stimulates every trigger point in the body. All of our trigger points are connected
in the neck. This has an incredible rejuvenating effect on the whole body. Do this for 10 sets. Don’t forget the
deep breathing technique between each different exercise.
3. Side Bends. While seated, bend to the left and then to the right as far as it’s comfortable for you. Let your hands
hang by your side as you perform this exercise. Repeat for a total of 10 sets.
4. Squeeze Buttocks. The name of this exercise sums it up. Do this 50 times.
5. Shake Hands. Relax your fingers and shake your hands in every way and angle possible: by your side, in front of you,
etc. Do this for a count of one minute.
6. Make a Fist With Each Hand. Clench and release your fists. Repeat this for a count of one minute
7. Reach for the Sky. While seated, reach as high as you can. Hold the stretch for a count of one minute.
8. Stretch Face. Hold for a count of one minute. Did you know that when lifting your head up you actually allow
up to 10% more oxygen to the brain as it opens your air passages? This elevates your mood, making you feel and
look younger.
Finish your session with the final 1:4:2 Ratio of Deep Deep Breathing. Breathe in for 3 seconds, Hold for 12 seconds and
breathe out for 6 seconds.
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