PT Personal Trainers

Seated But More Active

Spend all day sitting at work, try adding these daily moves and feel the difference.

Surely you have heard or read that sitting is the new smoker in today's society. Spending the day sitting leads to an increased risk of diabetes, cardiovascular disease and premature death.

Undoubtedly, when we maintain an inadequate posture for long periods we will create negative readjustments in our body thus being beyond the proven risks of diseases, the body tends to a more closed posture and the tissues can weaken and the effects can be degenerative.

Although having to work mostly sitting (a) small movements can increase the hydration and transport of nutrients to the tissues.

How can you sit down actively?

ROLL YOUR FEET (Your feet may stiff when sitting for long periods, and lack of mobility in the ankles and soles can be a problem. During the day, roll each foot on a massage ball or tennis).

(Sit with your shoulder blades and lower back against the backrest, legs at a 90-degree angle. Hold for one minute and do several reps.)

With the left leg forward at a 90-degree angle, bring your right leg back to the floor with your foot on the floor. Hold for a minute and change legs, repeat several times a day).

EXTERNAL ROTATION (When you sit for a long time, we tend to curl inwards, rotating the shoulders internally, projecting the neck forward. To counteract this movement, sit on the coccyx further down the chair and with the arms at the side of the body, open the chest and externally rotate the hands, leaving the shoulders to move backwards, while keeping your thighs away by rolling your feet out, hold for 15 seconds and repeat several times a day).

After a day of work try doing a work of strengthening the posterior muscles along with the elongation of the anterior zone, consult your Personal Trainer and feel the differences.


1.          O.P. N, A. H, K. T, X. T, S. L, B. I, et al. Time spent lying, sitting, and upright during hospitalization after stroke: A prospective observation study. BMC Neurol [Internet]. BMC Neurology; 2018;18(1):18–9. Available from: