This set of exercises also helps improve the brain.
Just take the example of a person with a fitness style, which immediately arouses a certain person’s interest in creating a healthy lifestyle, but at the same time daily obstacles affect the sedentary lifestyle. The increasingly competitive and agile world, the professional commitments, the dedication to the family and the lack of “time” contribute to this arrangement.
Justifications that also contribute to the high death rate in the world. The WHO (World Health Organization) survey showed in the first half of 2022 that if you practiced regular physical activity, five million deaths would be freed.
Another common excuse of a part of the national population for a sedentary lifestyle is the lack of financial conditions. To try to combat this difficulty, many gyms or sports centers exempt a prospective student from the registration fee, offer discounts for referrals and even create plans in partnership with companies, for example: Gympass.
Growth of the market against a sedentary lifestyle
Bull market after the “peak” of the coronavirus pandemic. According to a study by the Global Health & Fitness Association, Brazil has more than 34,000 gyms. This amount places the country in second place among the promising markets for having a business in the fitness sector, with a turnover of 2.1 billion dollars in 2019 and the third in the Americas.
With this decrease in Covid-19 cases and deaths and the growth of vaccinations, many sports establishments are betting so much on resuming face-to-face work, interactive activities and daily recommendations to achieve a dream result.
Even if you are still struggling to find a group to accompany you in your favorite sport or you are undecided whether to start a private workout, personal trainer Giuliano Esperança has created a list of five physical exercises to migrate from a sedentary life to quality of life.
Giuliano reflected that when neuroscientists began studying the effects of physical activity on brain cells, they were able to identify improvements in cognitive abilities and mental health, due to neuronal growth factors.
“Physical movement is an extremely effective way to promote the increase in neural growth factors. Know that, before the physical result, the changes in your metabolism and psychological health will be noticeable,” he said.
Below, check out the list of five daily exercises created by professional Giuliano Esperança to transform life in a healthy way. Training that does not take into account age or weight, that is, recommended for any subject.
Exercises to get rid of a sedentary lifestyle
1st March
Standing for 30 seconds, alternately raise your knees to waist height, as if you are marching in place. This move will help you strengthen your thighs and knees.
2 – Crucifix
Sit in the chair with your spine straight, your abdomen contracted, breathing smoothly, and open your arms in a cross with your palms open forward in line with your shoulders. Then, close and open your arms and repeat this movement for 30 seconds. This exercise will strengthen the shoulders and back muscles and help reduce the curved posture of the spine.
3 – Squat with the use of the chair
Squat into a seated position, contracting your hips, knees, and keeping your heels on the floor. When sitting in the chair, project your hips back. Once this position is reached, load the extra weight on the support foot and push on the floor until you return to a standing position. If necessary, you can use the support of your hands on the thighs. Do this movement for 10-30 seconds.
4 – Knee extension
Sit in the chair with your spine straight and extend the knee one at a time. Extend one leg at hip height, turn the leg and support the floor, then repeat the movement on the other leg without touching the torso against the back of the chair. So that you can also work the abdomen. Repeat the movement for 10-30 seconds. It will help you strengthen your knees.
5 – Knee flexors
This is a very important exercise for lower back health and knee stability. While standing, place your hands on the back of the chair, bend your knee back, turn around, switch sides and keep a firm foot posture. Repeat the movement for 10-30 seconds.
Source: Giuliano Esperança – Personal Trainer and Exercise Physiology Specialist at Unifesp (Federal University of São Paulo)
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Benjamin Smith is a fashion journalist and author at Gossipify, known for his coverage of the latest fashion trends and industry insights. He writes about clothing, shoes, accessories, and runway shows, providing in-depth analysis and unique perspectives. He’s respected for his ability to spot emerging designers and trends, and for providing practical fashion advice to readers.
