Constantly we sit and move thereby too little: in the morning quickly to work, lunch at noon for dinner and in the evening home on the couch. Pretty boring and bad for your health on top of that.
Photo: iStock // RoBeDeRo
Anyone who manages to move 15 minutes daily, lives already much healthier. Not only the cardiovascular system is happy about it, but also the joints. For what we like to forget, only if they are moved regularly, they can be provided with important nutrients for cartilage and bone. There remains only one question: How can I incorporate the necessary movement in the already packed up everyday life, which already has far too few hours anyway?
Quite simple: make your daily routines just your own personal workout. Meetings while walking, getting off the bus or train station or taking the stairs instead of the escalator? With these tips, you can easily incorporate more exercise into your everyday life.
1st walking meeting
Who says meetings always have to be sitting down? A meeting can also be wonderful when walking. And recent studies have shown that people are up to 60 percent more creative when they move.
2nd lunch move
Why just down the stairs, down to the cafeteria and then back to the desk? How about a little walk after dinner? This gets the circulation going and ensures that we do not feel so tired after eating. By the way, you make of course also your joints happy.
3. Car-free
Sure, it's very practical to drive to work by car - especially when it rains. But who gets into the car every morning in the morning and back on the company parking lot, which moves really extremely little and has more sitting time on the hump than the colleagues who come by bike. If you are not too far away, you can leave the car and walk on foot. You commute? Then just park the car a few blocks from the parking lot.
4. Love your legs
Anyone who has healthy legs should use them as often as possible, because even the smallest movement has a positive effect on the joints. Every extra step to the copier, the walk to the colleague on the next floor - instead of talking on the phone - or the way to the coffee machine pay off. Escalators and elevators should always be avoided and instead take the stairs. This not only keeps the joints fit, but also the legs and the whole organism.
5. Sports Date
Put the evening with your friends on the sports field or in the gym instead of the restaurant. Running is twice as fun in the group, for example. In addition, sport in community is much more motivating than single-handedly.
You want to know how well you know about joints? Take the test now!
Every exercise counts
To loosen up the daily sitting marathon, the following exercises help. They are practicable everywhere and give relief to the joints. These are exercises from the proprioceptive training, which is also effective as a prevention of osteoarthritis. The special feature: depth sensitivity and thus the perception and mastery of one's own body are trained.
The mop
Stand and lead an imaginary mop with your right foot as far forward as possible, then sideways to the right and finally to the rear. Important: The knee of the leg must always be bent over the base. If you can not keep your balance, you can lean on the table. Do not forget the other leg.
Do the flamingo
Stand on one leg. The knee is slightly bent and located above the big toe. The leg is held for up to a minute. This works great during a phone call or when brushing your teeth. The exercise can be repeated as often as you like.
Sizvarianten
The back is happy when we change the seating position more often to relieve it. Just sit there especially straight and then you can really creep into the chair. If there is a possibility, you should work standing up now and then.
Slow Sport
Joints do not like sports that involve abrupt movements - tennis and handball are unthinkable. Better are sports that contain gentler movement patterns. So z. Cycling, rowing and swimming are perfect for people who are plagued by joint pain. But even here it is important to increase performance slowly and continuously.
