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9 Exercises for People Who Sit All Day

Originally published on All About Ann Arbor (A4) February 2019, and updated July 2020.

Health experts are saying “sitting is the new smoking” for good reason. Try these exercises and stretches for people who sit all day.

There is mounting evidence​ that suggests the cumulative effects of sitting, either at a desk all day or because of a sedentary lifestyle, can have a negative impact on health. In addition to musculoskeletal issues, people who sit all day are more likely to suffer from obesity, diabetes, cardiovascular issues, metabolic disorders, cancer and early mortality. 

Exercising every day may not be enough

Say you ride your bike to and from work, but sit for most of the day at work and log a couple of hours on the couch in the evening. Some researchers call this the “Active Couch Potato” and stress that even though you might be reaching your daily exercise quota, it doesn’t outweigh the “deleterious health consequences of prolonged sitting time.” 

The call to MOVE more

Simply put, our bodies are not meant to be still for long periods. I know I am oversimplifying, but I think of it like this: The body is a comprehensive system which operates on the basis of circulation to stimulate the various systems and tissues to keep you healthy. Circulation is stimulated by movement. When our hearts beat faster, we increase circulation, and when we are still, circulation slows down (sort of like when your hand or foot “falls asleep”).

These are two extreme cases, but imagine your liver or kidneys slowing down from poor circulation. Now imagine that cumulative effect over months or years and it’s easier to see how our “system” for optimal health can be compromised by being sedentary.  
 
Taking frequent movement breaks is one part of the answer. Current recommendations vary from moving once every 20 minutes to once every hour ​at a minimum

Genetic vs. cultural posture (A.K.A. Ouch, my back hurts!)

As a Pilates and ​GYROTONIC® ​Exercise trainer, I see the impact of prolonged sitting on the human body all the time. At my studio, one of the first questions we ask clients when they meet us for the first session is how long they sit. If we know that they’re sitting the majority of the day (or standing with bad posture), we expect to hear and see some or all of the following effects of sitting too long: 

  • Low back pain from the compressive forces on the spine and the position of the pelvis while seated. 
  • Shoulder or rotator cuff issues from “computer posture” pulling your shoulders forward and changing the alignment of the shoulder joint. 
  • Neck strain from alignment issues in the spine and adjusting the eyes to see a screen or phone. 
  • Weak muscles in the upper back from “computer posture.”  
  • Tight and short hip flexors, which can play a role in low back pain. 

Each of us has a unique skeleton, which I call our “genetic posture.” Our genetic posture plays a role in the impact of sitting on our skeletal muscles and alignment. If you combine this genetic posture with our “cultural posture” or lifestyle (i.e. what we do all day and love to do for movement) you can see that creating a movement plan unique to you requires some intentional planning and understanding of yourself.  

A three-step solution to sitting too much

1. Reduce 

​Think honestly about how long you sit each day. Include car trips, commuting, desk time and end-of-day relaxation. See if there are natural ways to break up the time you spend sedentary, and then decide how often you will commit to getting up and moving around. Add reminders in your phone or computer.  

If you’re an evening sitter, perhaps you add one small movement activity then. Here in Ann Arbor, there’s no way an evening walk appeals to me in winter, but I commit to moving around my home more. If I can, I schedule a couple of extra evening exercise classes each week until the weather warms up.  

2. Strategize

Focusing on some key areas of your body with specific exercises can help you mitigate the effects of sitting on your spine, shoulders, hips and back. Below are simple stretches that are safe to repeat throughout your day to help keep your postural muscles active and your body balanced. Be sure to include a well-rounded workout routine that includes mobility, strength and cardio-training.  

3. Vary

Vary your position throughout the day. If you can, stand (with good posture!) for part of your work day and shift your weight gently to keep moving. You may love to do something like running, dance, yoga or walking, so bring more of it into your life. If movement is tough because of an ache or a pain, see your doctor to get some support. Quite often, adding a regular mindful movement program like Pilates—which builds mobility, flexibility, and strength—can help you unravel your issues and keep you safe and injury-free.  

Easy Activity Breaks After Sitting Too Long

We’re sharing a short video with 9 exercises perfect for maintaining movement throughout your spine. Once you are familiar with these exercises, you can effortlessly vary your routine. Use the exercises separately to insert feel-good breaks for your mind and body as needed throughout the day. Be sure that one or more of your daily breaks includes a brisk walk!

https://youtu.be/58QVNdiFfyI

Positive effects to last a lifetime

Taking time and care to move during the day will create positive effects over a lifetime and help you continue to be active in ways that you love. Ready for more? Visit our YouTube Channel for a variety of workout options or register for one of our livestream classes.

MOVE Wellness can help you improve mobility, flexibility and strength. You can start now with an in-studio introductory session or a free trial of our livestream class offerings.

Elaine Economou is co-founder, President & CEO of MOVE Wellness Studios Fitness & Wellness, located in Ann Arbor, MI. Elaine holds certification through the Pilates Method Alliance, STOTT PILATES and the GYROTONIC® and GYROKINESIS® Methods. She has received additional training as a Wellcoaches™ trained Wellness Coach and TRX Suspension Trainer and Total Barre Instructor.

 

 

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Pilates at Home: Online Fitness Classes

Join MOVE’s Online Fitness Classes for Pilates Workouts at Home

When we celebrated MOVE’s 6th anniversary in early March, it was hard to imagine what an incredible challenge our studio would shortly face. Now, over one month later, we are all still adjusting to our new normal. Even so, our staff remains a strong group of movement experts and what we continue to believe is this: it is so important to keep moving. At MOVE, we are committed to continuing to adapt and grow so that we can help our community to keep moving at home. 

We already know the benefits of Pilates are vast. There is mounting research that Pilates supports a number of pathologies, postural issues, and is an effective strengthening modality for bodies at any age and stage. Some of the physical benefits of a Pilates practice includes increased core strength, stability, flexibility, and mobility. In addition, Pilates is a mindful movement practice with guided breathing principles. Joseph Pilates is known for saying that “…above all, learn how to breathe correctly.” Connecting our breath with movement can help us improve circulation, reduce stress, improve concentration, and support a balanced nervous system. All of these benefits are important now more than ever to help us move through the day with ease.

Livestream Pilates Class

Over the last few weeks, we have seen our in-studio community successfully transition to an online community. We closed the physical doors to the studio on March 16 and started offering online fitness classes the very next day. MOVE trainers are now livestreaming over 50 classes every week. With our expanded schedule we hope that our MOVE community will spread the word about MOVE to friends and family across the country. Our lineup includes not only all levels of Pilates but also barre, yoga, GYROKINESIS®, the Franklin Method, and HIIT classes. We are fully committed to our online livestream classes and to keeping our community moving at home for the foreseeable future.

Can Pilates be done at home?

We all love the fancy machines we have in the studio, but you don’t need expensive equipment to practice Pilates at home. When Joseph Pilates created Pilates in the early 1920s he was focused simply on the body and breathwork. The Pilates equipment came years after the Pilates matwork. 

Pilates Online Teaser

Matwork provides the strength and foundation for all of the movements done on the Pilates Reformer, Cadillac, and Chair. Every March, the Pilates community goes back to Joseph’s roots and celebrates the original 34 mat exercises with March MATness. Although MOVE’s March MATness challenge was paused this year, many of us had really gotten into a groove of working on matwork in-studio. We’ve transitioned this practice to home and we know our clients are feeling it! 

“The livestream classes have been amazing, and a great way to feel productive and in control at a time where little else seems that way! As a member who has moved out of the area, I’ve also really enjoyed re-connecting with the MOVE instructors and community.” 

—Rena H.

Pilates workouts you can do at home

MOVE Co-Founder Elaine Economou suggests we think about movement with the mantra “take your vitamins”. A great place to start moving at home is with a movement vitamin in the form of gentle warm ups and simple exercises. Consistent practice is key to feeling changes in your body.

Watch Elaine’s Movement Vitamin video, and try out any combination of these essential exercises on your own:

https://www.youtube.com/watch?v=bfhLnqVTXtA
  • Spinal Rotation
  • Hip Release
  • Arm Circles
  • Cat Stretch
  • Opposite Arm-Leg Balance
  • Hip Rolls
  • Side Leg Lift
  • Toe Taps
  • Breast Stroke Prep
  • Standing Side Bend
  • Upper Ab Flexion

These essential exercises are a strong foundation to a home Pilates practice. With any form of exercise, it’s important to know your limits and practice within your personal abilities. When you’re ready to build on these basics, we offer several options for movement. 

  • Our YouTube Channel offers video workouts ranging from 10 to 30 minutes with a variety of Pilates, barre, cardio, and stretching options. Check them out and subscribe to our channel if you haven’t already. We’re constantly working on adding new content.
MOVE YouTube Channel
  • Virtual Private sessions are a great option where you can practice with one of our excellent trainers. MOVE trainers can help you deepen your Pilates practice by safely layering in harder or more complex exercises or helping guide you through modifications suitable for your specific body.
Shell Stretch Pilates Online
  • Livestream Group Fitness is a great way to bring variety and fun into your workouts. We have more than 10 weekly class options on the schedule with unlimited monthly memberships available. 

What do I need for Pilates at home?

The short answer? A tech device to stream your class on and a Zoom link. All livestream Pilates classes can be done with just a yoga or Pilates mat and a bath towel. For more information, including fun props to layer in or household prop-swaps, read our article Livestream at MOVE: What Do I Need for Class?

Pilates can be adapted to home practice with ease. Think about where in your home you can really connect to your body free of noise and distractions, if possible. Choose a space where you have room to place a mat and extend your body at different angles. When you’re in class, don’t forget to listen to your body. If an exercise doesn’t feel right for you, skip it. If you know a modification, try that instead. You can always skip the current exercise and do your favorite stretch, grab a drink, or simply tune into your breathing as you wait for the next exercise.

Online Fitness Class Scene

Who can take online fitness classes?

Anybody… and everybody! At any fitness level, Pilates is an effective and safe way to increase your flexibility, develop your core, and release tension. The exercises are designed to layer and build on each other as the student learns the foundational principles. In any session or class your trainer will aim to move you through all possible planes of movement of the spine. Trainers will include exercises that move the spine forward and back, sideways, and rotating into a spiral. You will also be taught to stabilize your spine and pelvis using your core. It’s all about building a well-rounded movement routine that supports strength and muscle balance. 

Man doing online Pilates class

At MOVE, we’ve organized classes into six levels: Gentle, Intro, Level 1, Level 2, Level 3, and Advanced. If you’re brand new to the studio, feel free to drop us an email so we can help you find your best fit. 

Register for an online fitness class today!

Ready to join us online? We have both monthly memberships and single class pricing. We’re committed to keeping our community connected and moving together and we hope you’ll join us.

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Livestream at MOVE: What Do I Need for Class?

One of the top questions asked over the last few weeks has been “What do I need for my livestream class?” While we have a full list of frequently asked questions on our website, we wanted to specifically address this question on it’s own page. The short answer: all you need to take a class is an electronic device to stream on and a Zoom link. That said, sometimes props or music can enhance your class experience. Instructors will always offer a modification or suggest a substitution if needed.

On this page you will find:

Common Props for Each Class

All classes can be done with just a yoga or pilates mat and a bath towel. MOVE has prop kits containing a blue toning ball and theraband available upon request. We do have some specific recommendations for props that are commonly used in each type of class. Instructors will remind you of what props you might want at the beginning of class and can always provide modifications or suggest substitutions if you don’t have these props available.

  • Barre: mat, chair or wall for balance, hand weights
  • GYROKINESIS®: mat, chair or stool
  • Yoga: mat, blanket, head pad
  • Fascial Movement: theraband, orange or yellow Franklin balls or two small hand towels
  • Pilates: mat, theraband or bath towel, toning ball, foam roller, head pad (you can use a small towel)
  • Balance, Strength, & Posture: mat, hand weights

Common Household “Prop Swaps”

Let’s be honest… we all love our in-studio props. So what can we use at home right now to get the same benefits if we don’t happen to have these props at home? We polled our awesome instructors to come up with this handy list of household prop swaps.

  • Hand Weights: Canned Food, Water Bottles
  • Toning Ball: Small Cushion or Pillow, Yoga Block
  • Theraband: Towel, Old Leggings, Nylon Stockings
  • Head Pad: Folded Hand Towel, Small Book
  • Mat: Beach Towel, Camping Pad
  • Foam Roller: Rolled Up Towel
  • Yoga Block: Book
  • Arc Barrel: Sit on a step stool instead of the floor if you have tight hips or lower back.
  • Pilates Towel: Make a DIY version with instructions in this video tutorial from Elaine Economou

Playlists on Spotify

We get it. Class is so much more fun with some motivating music playing. As we livestream classes, we’ve found the best way to facilitate adding music is for clients to play their own at home. While you can choose any music you love (or none at all), our instructors have pulled together some great playlists you can use on Spotify. You can set up a free account if you don’t already have one. They also have a mobile app you can use on your phone. Follow the links below to access each list and when class starts, just hit play!

Suggested Places to Purchase Props

So now you know you can participate in livestream classes without props or with some common household swaps. But if you really want to purchase the real deal, where can you find them? MOVE has pulled together a list of some of our favorite items for home practice and a suggested place to purchase them. Please not that we are not affiliated with any of these retailers and cannot guarantee inventory or your shopping experience. We’ve compiled this list in effort to be helpful to you at this time.

Pilates Mats

The mats we use at MOVE at Airex mats (.6” thick) 

Head Pads

Soft Foam Roller

Theraband Sets

Weighted Balls (1, 2, and 3 lbs) 

Toning Ball

Pilates Ring

Yoga Blocks

Yoga Bolster

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Livestreaming at MOVE: FAQs

How do I sign up for a class?

  • Sign-up online.
  • Email the office (office@movewellness.com) or call or text us at (734) 224-2560.
  • Please give advance notice to sign up for a class.

Where is the schedule posted?

How do I download and join a Zoom class?

When should I join class?

  • Click the Zoom meeting link and join the class about 5 minutes before class to troubleshoot any technical difficulties.

What do I do if I get stuck in the “waiting room”?

  • Wait a few seconds to give time for being admitted into the meeting, and if not resolved then email the office (office@movewellness.com) or call us at (734) 224-2560.

What do I do if I get kicked out of a meeting?

  • Click on the Zoom link again and our tech support will let you back in.

What do I need for class?

  • All classes can be done with just a yoga or pilates mat and a bath towel. MOVE has prop kits containing a blue toning ball and theraband available upon request. 
  • Instructors will remind you of what props you might want at the beginning of class. Instructors can always provide modifications or suggest substitutions if you don’t have these props available.
  • Visit Livestream at MOVE: What Do I Need For Class? for more information on props and music playlists.

How can I listen to music for class?

Help! No one can hear me.

  • Clients are all muted upon entry of class.
    • This is for technical reasons because Zoom shows the person making the loudest noise on the main screen. This way the instructor will stay on the main screen and any client background noise (kids, animals, phone alerts) will not disturb other clients. 
  • You can request to be unmuted if you have a question and the trainer will get an alert. 
    • You can do this by hitting the chat icon or by “raising your hand” function.
  • For private training sessions, the trainer can leave you unmuted the whole time since there are only two of you.

How do I “raise my hand” to get the instructor’s attention?

  • Once you are in the meeting, click on the participants icon (either on the bottom or the top of the screen). Another panel will open displaying everyone. At the bottom, you can click “raise hand.” This will put up a blue hand icon. You can also lower your hand.

Do I have to turn the video on for class?

  • If you do not wish to have other clients able to see you via video during class that is totally fine. You can join a Zoom meeting with audio only. Just keep in mind the instructor will not be able to see you to offer modifications.

What else should I be mindful of?

  • If you are using your camera, consider if you stay in frame whether standing or lying down and if you prefer to be front or side-facing to the camera.
  • Be aware of surroundings: 
    • Carpet or rugs could become a tripping hazard (especially if wearing shoes); 
    • Props  should be nearby but not hindering movement
    • Chairs or tables may slide
      • If using a chair or table to get up from the ground, be careful not to use it to pull yourself up. Instead think of pressing down rather than away/toward you.
  • Listen to your body. If an exercise doesn’t feel right for you today, please skip it. If you know a modification, please do it instead. You can always skip the current exercise and do your favorite stretch, grab a drink, or simply catch your breath as you wait for the next exercise.
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