Back Squat 3×5 @60%, 5×1 @75%
8 Toes 2 Bar
10 Double Kettlebell Clean to Overheads (1.5/1)
14/12 Calorie Row
Great read from Box Rox magazine:
Stop sitting and start exercising!
Thanks to our modern and fast-paced lifestyle, we are slowly turning into ‘couch potatoes!’ Our homes and offices are no different. Think about it. Often people spend 9 hours sitting at their office desk and the remaining hours on your sofa binge-watching their favorite Netflix shows.
Sadly the sedentary lifestyle seems difficult to give up. And if your daily routine has got you sitting at a desk or in a car seat for hours, you most probably fall into this category.
Being deskbound, i.e., sitting for a significant chunk of the day takes a considerable toll on your overall health. It can reduce your life expectancy and maybe that is the reason why sitting is now called “the new smoking.” From our office chairs to our heated car seats to our comfy couches at home, we spend a lot of time sitting.
Sitting for too long has its own downside, and yes it is ugly. In addition to the relaxation it offers, this activity comes with a number of health risks. Not moving at all puts too much pressure on your spine, and you gradually ‘slouch,’ hence resulting in a poor body posture.
So the question is – what all can go wrong in your body when you just keep sitting?
A sedentary lifestyle can disturb the natural curvature of the spine. This not only affects the posture but also affects the muscle length and strength. People who sit more are more susceptible to disc damage and rupture.
Muscles stay strong and healthy only when they are actively used. If you don’t use your muscles, they not only deteriorate, but the process has significant adverse effects on the body. Sitting for countless hours doesn’t allow muscles to move. What’s worse is that it also plays a major role in making one obese, lazy and highly inactive.
When you keep moving, stand or even sit up, your core muscles maintain your posture. But the moment you slump, your glutes, hips, and abs do absolutely nothing and become short and tight. Remember that limited range of motion is a serious concern for everyone, not just athletes, and especially for seniors.
Problems caused by being deskbound usually start with slightly annoying neck and back pain that with time becomes unbearable. Bending your neck towards your computer or tilting your head to view your screen can put additional stress on your cervical vertebrae.
While physical aches can be treated with physiotherapy and even medicines, the relief is only meant for a short term. What happens is that prolonged sitting distorts the natural shape of the spine. This means your back muscles have to work harder to lift your body weight against gravity.
Studies reveal that sitting (for too long and that too not in the right way) can lead to various diseases including fluctuating blood pressure, cardiovascular issues, strokes, depression, anxiety, colon cancer, breast cancer and diabetes.
When you sit for a long time, your blood flows sluggishly which allows fatty acids to clog the heart. Prolonged sitting can lead to high blood pressure and increased cholesterol levels.
The reason why prolonged sitting increases your risk of endometrial, colon and breast cancer is unclear. But the study says that sedentary lifestyle trigger insulin release which further encourages potentially cancer-causing cell growth.
Sitting for a long time slows down blood circulation which leads to fluid accumulation in the legs. You might end up with swollen ankles and dangerous blood clots – even deep vein thrombosis.
You can’t think clearly!
When your brain doesn’t get enough oxygen, everything slows down including concentration, focus, and attention. Physical activity, on the other hand, helps pump fresh blood and oxygen to your head which triggers the release of brain function and mood enhancing chemicals.