What Happens to Your Body When You Sit 8+ Hours a Day — And How To Fix it

What Happens to Your Body When You Sit 8+ Hours a Day

What Happens to Your Body When You Sit 8+ Hours a Day

— And How To Fix it

By Dominic Pereira

Since the start of 2020’s chaos, most of us had no other choice but to adapt to the “lockdown lifestyle” which caused us to sit even more! Can you still call it a lifestyle if you sit glued to your desk for eight hours and then onto the couch, binge-watching your favourite series for another four! Yes, an unhealthy lifestyle.

We know working for eight hours (or more) a day is unavoidable for most and sometimes it’s what you need to crush your career goals. We also understand that during the initial part of lockdown, some felt they could only watch Netflix the entire day as a form of entertainment. But have you ever taken a step back and thought about the negative impact it has on your body?

Our bodies aren’t meant to be in a seated position for extended periods. Sitting for so long can increase your risks of type 2 diabetes or heart disease. Don’t worry, this doesn’t necessarily mean you’re getting diabetes, but all the sitting isn’t helping your body in any way.

Want to hear some good news? According to The Mayo Clinic, “60 to 75 minutes of moderately intense physical activity a day countered the effects of too much sitting.” Now there’s no excuse to skip out on that Pilates class again. There’s nothing a few “desitting” exercises can’t fix!

What Happens to Your Body When You Sit 8+ Hours a Day

What Happens to Your Body When You Sit 8+ Hours a Day | Neck pain

1. Cardiovascular Issues

According to WebMD, sitting too much can cause your brain to look similar to that of a person with dementia. It can also raise your risk of heart disease, high blood pressure, diabetes, and high cholesterol.

How can you be at risk of diabetes from sitting too much? When you sit for extended periods, the cells in your body don’t respond well enough to the insulin your pancreas produces, thus causing your pancreas to produce more insulin.

2. Weak Muscles & Muscle Degeneration

Sitting too long can bring all sorts of problems. A sedentary lifestyle can lead to weak legs and glutes (muscle atrophy), tight hips (when you sit, your hip flexors shorten), and a possibility of developing hyperlordosis — a condition where there’s an excessive spine curvature in the lower back.

Since most of us have bad posture, too much sitting can wreak havoc on your back. Having poor posture can lead to premature disc degeneration, resulting in chronic pain.

Investing in a standing desk or ergonomic chair might help you stand more.

3. Increased Anxiety and Stress

Not only can sitting too much cause physical issues but mental ones as well. According to a study done by HealthDay News, people who spend long hours sitting are more likely to feel anxious.

“The findings, researchers said, do not prove that sitting in front of a TV or computer causes anxiety. For one, it’s possible that anxiety-prone people choose to be sedentary.” But being sedentary can definitely contribute to negative emotions whereas movement that creates blood flow and endorphins to be released, together with fresh air always create a sense of wellbeing. Our mantra: “the only workout you regret is the one you DIDN’T do.”

4. Increased Cancer Risk

According to a study done by Dr David Dunstan, a sedentary lifestyle can increase your risk of lung cancer by 54%, uterine cancer by 66%, and colon cancer by 30%.

5. Varicose Veins

Sitting for long periods can literally start to show its effects on your body via varicose veins (or spider veins — much smaller veins). The condition is caused by blood by pooling in your legs.

Although varicose veins aren’t harmful, these swollen veins can lead to Deep Vein Thrombosis (DVT) or deep vein blood clots. Read more about DVT here.

6. Strain in Neck, Back, and Shoulders

Since you’re hunched over your computer 90% of the time, it can cause considerable postural strain in your upper body which can lead to many other issues like headaches.

Keep in Mind

According to WebMD, it’s possible to undo all your hard work at the gym if you work out for two hours but sit the rest of the day.

That doesn’t mean you should give up on exercise or movement! This should only lead you to move more and sit less.

The Exercises You Need to Do If You Sit All Day


Yoga can really help stretch out and strengthen those weak and strained muscles. There’s a yoga pose for everything! And the breathwork and mindful movement create a sense of wellbeing.


Pilates might help you develop a strong core, according to popular belief, but this popular workout does so much more than that. You’ll be able to strengthen your glutes, legs, back, shoulders, and all the other muscles affected by sitting. And it helps you develop a keen sense of body awareness.


Try to stand up and take a quick walk every hour. It doesn’t need to be around the block, simply walking around the house will suffice! And try to stand up every 20 minutes and do some basic stretches for two or three minutes.

Exercises to Try

Doing the below exercises daily, can help “reset” your body after a long day at work or on the couch.

Warmups to Try

Walking in Place or in a Circle

Stand upright and start lifting your knees, as if walking in one place. You can either walk in one position or turn in a circle.

Calf Raises with Quick Jumps

Start by doing a few calf raises for about 30 seconds. This will really help warm up your calves and pump your blood back up to the rest of your body. After 30 seconds, lightly bounce up and down, landing softly on your feet. Keep your knees slightly bent to protect your knees from the impact. You want to feel “springy” and elastic as you bounce.

While jumping, shake out your wrists to warm them up for the rest of the exercises.

Glute Warm Up

  1. Start by standing on your left leg, knee slightly bent, and lift your right leg up in line with your hip.
  2. Slowly extend your right leg to the back without letting your feet touch the floor.
  3. Bring your right leg back up and repeat on this side for about 20 seconds.
  4. Repeat on the other side.

Single and Double Leg Bridges

Double Leg Bridge | Photo Credit: Women’s Health
Single leg bridge
Single Leg Bridge | Photo Credit: moveOn 89 Studio

Single or double leg bridges are great for engaging the largest glute muscle called the gluteus maximus (Shown as B in the graphic below) as well as the hamstrings.

gluteus maximus illustration
Photo Credit: Aloha Hands

How to do a Double Leg Bridge:
Start on your back, laying flat on the floor.
Bend your knees, feet flat on the floor. Try to place your feet as close to your glutes as possible without arching your back. (Optional: Add a rolled up towel between your knees to activate your adductors (inner thighs).)
Start by doing two spine or pelvic curls to mobilise your spine: Tuck your tailbone and slowly peel your pelvis off the floor and then peel your spine off the mat bone by bone.
Keep your tailbone tucked and your chest low. Squeeze the towel and relax the muscles in your face.
Slowly lower back down to the floor, bone by bone again.
The bridge: now keep your pelvis neutral and simply lift your hips and ribs in one movement to form a bridge, keeping shoulder blades down.
Lower pelvis and ribs as one unit to the mat.
Repeat for 12 reps.

For an added burn
After doing 12 reps of glute bridges, remain at the top and lift and lower your heels.
Keep squeezing your towel and your glutes as you do the calf raises.

Dead Bug

No animals were harmed during this exercise!

Although the name sounds strange, the dead bug is an amazing stabilising exercise that focuses on your core muscles.

How to perform the Dead Bug:
Start on the floor by laying on your back.
Raise your arms to the ceiling hands above your chest.
Bend your knees at 90 degrees bringing your knees above your hips.
Keeping your core engaged, slowly extend your left leg until it’s straight while extending your right arm above your head.
Bring your arm and leg back to the starting position, and repeat on your right leg and left arm.
Once you’ve completed both sides, that’s one rep. Alternate for 12 reps in total.

High Plank with Knee-hover / 4-Point Kneeling Hover

High Plank with Knee-hover
Photo Credit: Popsugar

Have you ever heard the term “If you think a minute goes by really fast, then you’ve never done a plank.” Although many people tremble at the thought of doing a plank, this exercise is an amazing full-body exercise.

How to do a High Plank with Knee-hover:
Prep: Hovering Knees: Start on all fours, hands under shoulders, knees under hips. Engage your core and hover your knees just off the mat, spine neutral.
Hold for 5 breaths. Progress to full version: start in high plank with hands under shoulder and legs stretched out.
Take a deep breath in and sit back without your knees just off the floor, same as “hovering knees”.
Inhale then straighten back into a plank.
Complete 3 sets with 4 reps each.

Kneeling Hip Flexor Stretch

If done correctly, this stretch is the perfect movement to target your hip flexors. Sitting for extended periods causes your hip flexors to shorten, making them feel tight and inhibiting functional movement at the hip joint.

How to do a Hip Flexor Stretch:
Start by kneeling on the floor.
Step your right foot out in front of you, keep your hands on your hips, tuck your tail under and squeeze your left glute.
Slowly start to press your hips forward (only as far as you can, don’t force it).
Try to hold each stretch for 20 seconds.


The cat-cow stretch is ideal for stretching both your back muscles and abdominal muscles. It’s also great for opening up your chest.

How to do the Cat-Cow:
Start on your hands and knees, shoulders above your wrists, hips above your knees.
Inhale and lift your chin and chest to gaze forward while lifting your sitting bones to gently arch your lower back.
Exhale and draw your belly in and round your back to the ceiling into a long c-curve.
Continue the movement for 10 breaths.

Bird Dog

This move might seem confusing at first, but practising slowly, in the beginning, will ensure you alternate your hands and legs without a problem. The bird dog move activates your sling patterns and strengthens your pelvic and shoulder girdles.

How to do the Bird Dog:
Start on all fours, ensuring your core is engaged and your back isn’t arching.
Keeping your core engaged, extend your right arm overhead with your thumb pointing to the ceiling while simultaneously extending your left, toes pointed towards the floor.
Place your hand and leg back on the floor and repeat on the other side.
Do this exercise slowly to ensure you’re not rotating your hips.

Seated Windscreen Wipers

Windscreen wipers are the ideal exercise to restore your range of motion by opening up your hips and improving hip mobility.

How to do Windscreen Wipers:
Start by sitting on the floor, your legs open with your knees bent. Place your hands behind your back and lean slightly backwards.
Slowly roll your pelvis and knees to the left. As you do this, open up your chest and rotate your head and chest left.
Slowly roll back to the starting position.
Repeat on the right.
Continue rolling left and right for 30 seconds.

Side Leg Raises

Side leg raises have numerous benefits including improving range of motion in your hips, waking up muscles that are “asleep” from sitting too long, and helping to stabilise your body.

How to do Side Leg Raises:
Lay down on your left side on the mat, with your left knee bent and your arm underneath your head. Place your right hand behind your head, elbow pointed to the ceiling.
Simply lift your right leg and point your toes.
Lift your leg 10 times.

For an added burn:
After completing 10 leg raises, rotate your leg externally at the hip joint, point your toes up 45 degrees.
Slowly bring your right knee and right elbow together and let them “connect”. Then “disconnect” by straightening your arm and leg.
Repeat this motion for 10 reps.
Once complete, repeat everything on your left side.

Shoulder W’s

Shoulder W’s
Photo Credit: Ace Fitness

Shoulder W’s are another effective movement for your back.

How to do Shoulder W’s:
Start by laying on the floor with your arms at your sides, knees bent.
Bring your arms up, palms facing the ceiling until your hands are next to your head.
Lift your arms and hands slightly until it’s hovering above the floor.
Slowly straighten your arms until you’re forming a W, then bring them back down, almost touching your hips.
Repeat for 12 reps.

Seated Glute Stretch/Figure of Four

A seated hip stretch is an amazing move to stretch and open your hips.

How to do a Figure Four Stretch:
Start by laying on your back.
Place your left foot over your right knee, place your hands behind your right knee and gently pull toward your chest.
Hold that stretch for 10 seconds, then repeat on the other side.

Other Tips to Keep in Mind

Try to stand up and walk around every 30 minutes.
When you’re watching TV or talking on your phone, stand up and walk around.
Walk around or do exercises while you wait for advertisements to finish when you’re watching TV.
See if your work can organise standing desks for employees.
Suggest walking around during quick meetings with other employees.


Live Online Pilates, Yoga, Stretch and HIIT Classes with moveOn 89

Turn your living room into a yoga or Pilates studio with our Zoom live-streaming classes! We offer classes from beginner to advanced level during lockdown.

To join our classes, simply visit our Schedule page to choose a time that works for you and book!

Understanding Fascia: What it is, Types & How to Keep it Healthy

Understanding Fascia: What it is, Types & How to Keep it Healthy

Understanding Fascia:

What it is, Types & How to Keep it Healthy

By Dominic Pereira

Fascia is one of the buzzwords currently floating around in the fitness industry among both instructors and fitness enthusiasts.

What exactly is fascia? Why is everyone suddenly talking about it and why is it so important to have healthy fascia?

What is Fascia?

Fascia, pronounced fah-sha, is connective tissue found beneath your skin, formed in bands which encloses and separates your muscles, bones, organs, cells, and blood vessels. The connective tissue helps your body’s muscles move freely with other parts in your body, like bone, and ensure friction is reduced. It’s almost like scaffolding for a building, but instead of bricks and other components, your fascial network is more flexible. You could say that fascia holds our bodies together.

“The fascia forms the largest system in the body as it is the system that touches all the other systems.”
James L. Oschman, PhD

Have a look below where fascia is located:

Muscle Anatomy | What is Fascia | moveOn 89
Image Credit: Deep Recovery
Keep in mind that fascia isn’t simply one big element, the connective tissue can be broken up into different types.

Types of Fascia

According to the National Center for Biotechnology Information, there are different types of fascia.

Superficial Fascia

Superficial fascia is located directly under your skin. Mostly constructed of collagen, reticular and elastic fibres, it divides the hypodermis into three different layers—superficial adipose tissue, true superficial fascia, and deep adipose tissue (fat).


Superficial fascia is thicker in your torso than in your limbs.
Superficial fascia layers can include muscle fibres at times which create different structures in your body—including the platysma muscle (in your neck).
Superficial fascia has a sub-type in the body’s abdomen called Scarpa’s fascia.

Superficial fascia provides a soft passageway for blood, nerve, and lymph vessels. When restricted or compressed, the vessels are also restricted and compressed.

This type of fascia can trap fatty tissue underneath your skin, causing the well-known, unwanted appearance of cellulite.

Deep Fascia

Lying deeper under the skin than superficial fascia, deep fascia wraps your muscles, bones, nerves, and blood vessels in a thicker, grey-coloured membrane. It also contains a high collection of elastic fibres, which gives the layer its flexibility.

The layer is abundant with sensory receptors (specialised cells that can detect and respond to chemical stimuli like movement), which is why those deep-tissue massages hurt but feel great.

Why it’s so Great
Deep fascia is amazing as it helps protect your muscles and other softer tissue structure located in your body. The connective tissue is also a barrier when you have an infection that has worked its way through your skin and superficial fascia layer.


Is more rich in hyaluronan (hyaluronic acid) than other subtypes
Highly vascularised
Contains well developed lymphatic channels

Visceral Fascia

Last but not least, let’s talk about visceral fascia. This is the deepest layer, and covers all your body’s organs. Every organ has its own type of visceral fascia surrounding it.

Brain – Known as meninges
Heart – Known as pericardia/pericardium
Lungs – Known as pleurae/pleura
Abdomen – Known as peritoneum

Main Function
The main function of visceral fascia is to allow your organs to suspend within their cavities.

Functions of Fascia

Fascia has a few functions for the body:
It provides structural support
Protects organs
Protects muscles
Helps reduce friction
Communicates pain signals

Benefits of Healthy Fascia

Healthy connective tissue can help you:
Reduce stretch mark appearance
Reduce cellulite appearance
Break down scar tissue
Reduce risk of injury
Reduce pain
Improve your body’s symmetry
Increase blood flow
Enhance your performance in physical activities

What Causes Unhealthy Fascia

When you’re moving, your body’s fibers are supposed to easily glide over one another without problems. However, when your body sustains an injury or performs repetitive actions such as running or sustained positions like sitting or even “good” but repetitive movements like yoga poses, some areas of tissue can become inflamed. This causes the inflamed tissue to tug on your fascial network. Think of it like knitting, when you pull on one wool string, it can cause other sections to pull as well. Because of this, the fascial sheaths cannot glide as easily, becoming wound up like a ball of string. This can lead to restrictions and pain when moving your body.

Some elements that cause unhealthy fascia are:
Sitting a lot (sedentary lifestyle)
Poor posture
Unhealthy eating habits
Poor sleep
Muscle injuries

How Can You Treat Fascia?

It can take some time to ensure your fascia is healthy again, but relief when treating fascia is instant.

Below are a few methods you can implement in your daily, weekly, or monthly routine to start working on the health of your fascia.

1. Stretch

Stretching is not just about creating flexibility or to relieve muscle soreness for the next day. When stretching your muscles, it can help release tension and restrictions in your fascial network.

Incorporate stretches (not just after your workout) every day. When we’re not moving for long periods (sleeping for example), the fascia in our body becomes sticky. That’s why you often feel stiff in the morning when you wake up.

Have a look at your dog (or cat) and see how they stretch after waking up. Notice how they are stretching but also tensing their muscles while doing so? Also take note when you’re yawning, notice how good it feels? Not only are you stretching the muscles in your jaw, but also the fascia.

One form of stretching is the traditional static stretch which you hold for about 30 seconds. This is fine to do but ensure you take it slow to prevent pain and injury. A more beneficial way of stretching for muscles and especially for fascia is an active stretch where the joint is flexed and extended with the breath and the opposing muscle is contracted in order to allow a deeper release in the muscle being stretched. An example of this would be bending and extending the knee whilst contracting the quad (thigh) muscle on each extension of the knee.

2. Foam Rolling

Foam rolling, when done correctly, is a great method to release tension wherever fascia is tight. With this method, when you find a tight spot, you can roll over the location a few times and also hold it there for a few seconds.

Remember to be gentle and take it slow, especially if you’re new to foam rolling.

3. Cold Therapy

After a good workout, cold therapy is a great method to treat fascia.

You can apply an ice pack (wrapped in fabric) to areas of your body to help reduce inflammation; thus helping reduce swelling and pain.

Avoid applying the frozen item directly on your skin and also take breaks after 15 minutes and only ice about 3 times a day. Doing so will prevent skin, as well as tissue or nerve damage.

4. Mobility

Incorporating mobility exercises works on your body’s fascia and will help your body move better over time. It helps with flexibility, agility, and strength. Pilates combined with functional movements is excellent for this.

5. Yoga & Pilates

Yoga - Understanding Fascia | moveOn 89

While it can improve your flexibility, balance, and strength, it can also help treat fascia.

Implementing self-myofascial release with your daily yoga asanas will ensure your yoga practice is highly improved.

You can start with your feet. As we use our feet everyday with almost everything, it’s important to take care of the connective tissue (plantar fascia) located on the underside of your feet. This type of fascia absorbs the impact of the steps you take and helps distribute your weight when you’re standing upright.

Plantar Fascia
Plantar fascia connects to your Achilles tendons, as well as your calf muscles, hamstrings, glutes, lower back, and skull. Working on these areas of fascia will also address aches in your upper body. A great way to release this area is by rolling the foot out on a tennis ball and for a deeper release on a lacrosse or golf ball.

So the top areas to work on fascia is:
Your feet
Your legs
Your hips – as they can become compressed and tight from sitting all day.

6. Stay Hydrated

Our bodies need to be hydrated to ensure our organs perform their needed functions. It’s crucial to keep hydrated to ensure your fascia also does it’s job properly!

Healthy fascia has a gel-like consistency so when it’s properly hydrated, it works and feels better.

Ensure you replace lost fluids after each and every workout.

7. Massage and Physiotherapy

Have you ever wondered why that full body massage made you feel refreshed and energised? Apart from helping release tension from your muscles, a good massage helps release stress built-up in your fascia.

Many physiotherapists, chiropractors, and massage therapists incorporate fascial therapies such as myofascial release massages, fascial unwinding, Rolfing, and other effective methods.

Need help smoothing out your fascia and keeping it healthy?
We offer Pilates and yoga classes, as well as full-body massages. Start taking action to ensure you have your healthiest body and mind. Get in touch to make your booking.

9 Pilates Exercises for a Stronger Core

Pilates for stronger core | moveOn 89

9 Pilates Exercises for a Stronger Core

By Dominic Pereira

The much talked about core is not just about strong abs. It’s about having a balance between strength and flexibility and the ability to stabilise your pelvic and shoulder girdle when needed. With weak abdominal and shoulder girdle muscles, your balance is thrown off and you have poor posture.

As they say, abs are formed in the kitchen, but exercise still comes into play. This is where workouts like Pilates come into focus. What is Pilates? Pilates is a series of low-impact exercises to help strengthen your stabilising and mobilising muscles while simultaneously working on your posture and flexibility. These exercises do involve a lot of abdominals or core, as it’s known, so you’ll definitely feel your abs work with every move!

So for those really wanting to do the good old ab workouts, there are tons of abdominal exercises in Pilates, ranging from mountain climbers to leg circles to criss-cross movements (not just planks), all available for you to strengthen your abs. But more than that Pilates is about creating body awareness and in so doing it helps you to understand where you are in space, to control your movements, and hence move better.

Benefits of a Strong and Balanced Core

Although having a six-pack is most people’s ultimate goal, a strong “Core” is so much more beneficial than merely to be shown off on the beach. Having a strong “Core” helps:

With everyday activities like standing still or simply sitting on a chair. You might not always notice, but with small acts like these, you still make use of your abdominal muscles.
With jobs that require you to lift boxes, twist your body or simply walking.
With balancing your body and providing stability. With a stronger “Core”, your body is able to stand still without letting you fall over on the spot.
With better posture. When your stabilising and postural muscles are weak, your body will start to slouch. It also helps prevent wear and tear on your spine, which can later lead to serious back issues.

9 Pilates Exercises for a Stronger “Core”

Now that we’ve discussed the benefits of having a strong “Core”, add the following moves into your workout routine to achieve the true “Core” as we define it.

For best results, do each move for 30 seconds (if you’re a total beginner) and once you’re stronger, aim for one minute.

1. Leg Circles

How to do Leg Circles:

Lie on your back with your arms by your sides. Palms facing up to open your shoulders or down, if more comfortable.
 Place your left foot on the floor by bending your left knee.
 Stretch out your right leg until it’s perpendicular to the floor.
 Form a circle with your right leg by moving it out to the side, then down to your mat, then return to the starting position with your leg straight. Make the circles only as big as you can maintain a stable pelvis and prevent your back from arching.
 Reverse the circle.
 Repeat the movement on one leg for 30 seconds, then switch legs.

2. Single or Double-Leg Stretches

With this movement, you can decide between performing single or double-leg stretches depending on your strength level.

How to do Single Leg Stretches:

Lie on your back and bring both of your knees to your chest.
Place both hands on your shins and curl your head up so that it’s off the floor.
Inhale, then slowly extend on leg straight out at a time. Alternate between left and right.
Ensure you keep your lower back pressed against the floor and your abdominals engaged.

How to do Double-Leg Stretches:

Lie on your back and bring both of your knees to your chest.
Place both hands on your shins and curl your head up so that it’s off the floor.
Inhale, then slowly extend both legs straight out at a 45-degree angle. While extending your legs, extend your arms next to your ears.
Exhale, then bring your arms back down to the starting position and hug your shins.
Remember to breathe throughout the exercise and keep your shoulders from touching the mat.

3. Criss-Cross / Bicycles

How to do Criss-Crosses:

Lie with your back on the floor, bringing your knees in towards your chest.
Curl your head up off the floor, place your hands behind your head, and keep your elbows wide.
Start by bringing your right knee in and rotating your left shoulder to the knee, while simultaneously extending your left leg.
Alternate sides for one minute.
Remember to engage your abdominals by drawing them into your spine and keeping your lower back pressed into the mat.

4. The Hundreds

The Hundred | Pilates for stronger core | moveOn 89

How to do The Hundreds:

Lie on your back, palms facing the floor.
Lift both your legs straight up towards the ceiling, then lower to a 45-degree angle.
Lift your head and arms up off the floor, keeping your arms straight alongside your body.
Inhale for five counts while pumping your arms up and down in short, quick movements. Exhale for five counts.
Hold this position while repeating the breathing pattern for about 10 counts.

5. Roll-Ups

How to do Roll-Ups:

Lie with your back on the floor and extend your arms towards the ceiling.
Exhale then curl your chin inwards to your chest, and roll up into a sitting position. Reach your arms to your feet.
Exhale and roll back to the ground. Imagine rolling back one vertebra at a time.
Try to control the movement without jerking your body up or down.

6. Mountain Climbers

When doing these mountain climbers, try to do them in slow motion, as if you are in the water.

How to do Mountain Climbers:

Start with your body in a high plank, hands underneath your shoulders.
Exhale and bring one knee to your chest. Slowly alternate between legs.
Remember to engage your core, and avoid your hips from rocking side to side.

7. Plank to Push-Up

How to do Plank to Push-Up:

Start by standing upright. Slowly roll down to the floor until your hands are on the floor.
Walk forward with your hands until you’re in a high plank position.
Lower your body by tucking your elbows into your ribs.
Straighten your arms as you push back up.
Walk your hands back to your feet and slowly roll back up to standing position. That’s one rep.
Repeat for one minute.

8. Hip Rolls/Pendulum

How to do Hip Rolls/Pendulum:

Start by laying on your back, extend your arms out to your sides until you form a T shape.
Bend both knees until your legs are in a 90-degree angle, with your feet off the floor.
Slowly let your pelvis and legs roll to the left whilst keeping the opposite shoulder down. Make sure your abdominals are engaged.
Return to the starting position and repeat on the left.
Repeat for one minute.

9. Plank Leg Lifts

How to do Plank Leg Lifts:

Begin in a high plank position with your hands underneath your shoulders.
Keeping your core tight, lift one leg off the floor. Lift the leg only to hip or shoulder height and keep your pelvis stable.
Repeat on the other leg.
Perform this exercise for one minute.

10. Bonus Move for Your Obliques

Hip Lifts

How to do Hip Lifts:

Start in a side elbow plank. Place your right elbow under your right shoulder and bend your knees, stacking your hips, knees, and feet.
Slowly lift your hips off the floor, pressing off your forearm as you exhale and then lower.
Repeat ten times, then switch.

With these moves, you can easily start to strengthen your “Core” to help ensure your body is able to handle all the tasks you perform daily in both your work and personal life.

Rediscover movement in its purest form and allow your body the freedom it once had as a child. Using the tools of Pilates, Yoga, Barre, and HIIT we encourage you to play, bend, twist, jump, roll, laugh, be precise, be silly, be imperfect, laugh, stretch, unroll, soften, and laugh some more. Get in touch to book a class at our studio.

The Ills Of Modern Day Living and How to Deal with it

The Ill Ills Of Modern Day Living and How to Deal with it | feature image

The Ills of Modern Day Living

and How to Deal with It

By Dominic Pereira

As you’re reading this post sitting at your desk, or on your phone, take a moment and think about your posture. Are you sitting upright, core tight, and back straight? Or are you slouching in front of the screen, or hunched crookedly over your phone? (I know we all do that…) All of these things contribute to health problems with our bodies, even our minds.

From stress, sore backs, bad posture, and poor digestion, the modern-day world has affected our bodies in numerous sneaky ways. And let’s be honest, we all say we’re eating healthy and exercising but we’re still not incorporating good posture as we walk or sit.

People are also spending a large portion of their day on the couch or at their desk. According to a survey by the American Journal of Public Health, adults spend an average of nine hours per day sitting. All this sitting will cause your legs and back muscles to weaken, making your posture even worse.

In another study, standing too much can also be hazardous to your health. Standing all day can lead to long term problems for your body such as increasing your risk of cardiovascular disease aka heart disease.

Luckily, technology has been improving as the years go by and we now have cool gadgets like fitness watches to help us track our physical well-being. There are also various other solutions to fix our problems or prevent further damage to our health. So you see, the modern world isn’t all bad.

1. Beat Back Pain

Back Pain | The Ill Ills Of Modern Day Living and How to Deal with it

Back pain sounds like something only older people suffer from, right? Wrong. Many young individuals can also experience the excruciating pain of straining a muscle in their back. Many people don’t focus on strengthening the muscles around their spine or building a stronger core at all. A strong core is essential for improving your posture to prevent injuries in the future.

According to the American Chiropractic Association, back pain is the single leading cause of disability, which prevents people from engaging in their work or other daily activities.

What causes back pain?

The back consists of bones, ligaments, joints, muscles and fascia. So it’s a complicated structure. A lot of back injuries can be from sports or accidents, but it can also be from bending down incorrectly when picking something up from the floor. Other causes for back pain are arthritis, obesity, poor posture, as well as stress.

How can you Prevent or Relieve Back Pain?

Maintain a healthy weight by leading an active lifestyle and eating healthy food. If you’re obese or an unhealthy weight, it can cause strain on your lower back.
Don’t be inactive for long periods of time. Create reminders to help you move more often.
If you love wearing high heels, you might want to consider lowering your heels or even wearing flat, comfortable shoes.
Smoking can also cause back pain because it impairs your blood flow which results in oxygen and nutrient deprivation to your spinal tissues
Do some Pilates. Strengthen your upper body (core, neck, back, rear shoulders) as well as your glutes. Most of the time you have to engage your core to stand tall or sit upright at your desk.

2. Isolation

isolation | The Ill Ills Of Modern Day Living and How to Deal with it

People are social creatures, always wanting to connect with others and share what’s happening in their life. Social media can trick the mind into allowing a person to think they’re part of the people around them it actually does the opposite of bringing people together, by causing people to be socially isolated in their own world.

Fixing Social Isolation

Participating in Pilates or yoga classes where there are other people as well, is a great solution to prevent you from feeling so isolated. When all of you are following along with the instructor you’ll undoubtedly feel part of the team!

3. Depression

Depression | The Ill Ills Of Modern Day Living and How to Deal with it

Depression is a common mental disorder which many people suffer from. According to the World Health Organisation (WHO), more than 300 million people globally suffer from depression and more women are affected by the mental disease than men.

Many cases of depression are due to genetic influences. Depression can run in your family and most people struggle to escape illness. But there are also many other factors that can lead to a person’s depression:

Leading a stressful life
Social media. Looking at how “great” other people’s lives are going compared to yours, might trigger people into feeling like their lives are unfulfilled. Social media is a huge culprit here.

How do you Know if you Suffer from Depression?

Before diagnosing yourself, it’s best to go to a professional who has knowledge of mental illness. But in the meantime, a few symptoms are:

Feeling persistently miserable, anxious, and helpless
Loss of interest in things you usually enjoyed
Suicidal thoughts
Poor concentration
Loss of appetite
Loss of energy

There are so many other symptoms which indicate depression in people. If you want to see more symptoms, This Way Up has an informative list for you to read through.

How to Deal with Depression?

Try to stay connected with friends and family. This might help with loneliness.
Medication such as antidepressants might be helpful but speak to a medical professional first
Exercise such as yoga, Pilates or simply walking can make a big difference to your mood.
Talk to someone you trust or a professional about how you are feeling.

4. Poor Digestion

Digestion | The Ill Ills Of Modern Day Living and How to Deal with it

People rarely discuss their digestive disorders. Silent suffering is usually the go-to method. Often we don’t seek advice to deal with these common digestive problems such as diarrhoea, irritable bowel syndrome (IBS), constipation, heartburn, bloating, nausea, the list goes on!

All these problems are compounded by and can be caused by our modern fast-paced lifestyle. Believe it or not, not sitting upright can cause heartburn! Also, people don’t eat the necessary healthy food to ensure their body gets all the nutrients it needs to function properly. We eat fast food, don’t move enough, eat too much or too little, and so forth.

According to an article from Copeman Healthcare, exercise can strengthen your digestive tract and keep your gut healthy. The amount of blood diverted from your digestive system decreases when you’re fit so the need isn’t as urgent.

Luckily there are also many other options to improve your digestive system to help alleviate the common problems you face on a daily basis.

Add probiotics via capsules or food, such as yoghurt or kefir
Change the way you eat and also what you eat. Try adding more natural, whole foods into your nutritious habits and remove processed foods and sugar
Drink enough water. When we become dehydrated our body shows signs of sleepiness, headaches occur, dry skin, dry mouth, to name a few.
Exercise can improve digestion. Try doing some Pilates!

5. Stress

Stress | The Ill Ills Of Modern Day Living and How to Deal with it

Stress. The ultimate modern day demon most of us face on a daily basis. Hands sweating, heart pounding, not being able to eat or overeating. Stress can wreak havoc on a person’s mind and body. It can eat away at you.

In today’s life, there are many causes of stress such as financial problems, stressful work, personal relationships, parenting, etc. Everyone has their own demons plaguing them at night. Luckily, there are also many ways to relieve stress from our lives.

Exercise. Getting your heart rate up and releasing endorphins will make you feel much better 🙂
Supplements – find out what you need, how much and choose good quality brands
Drinkable oils such as CBD oil or using essential oils therapeutically
Writing down how you feel in a journal
Spend time with people you care about
Laughing. Laughing reduces stress hormones.

As you can see, the modern world can cause a lot of problems for our minds and bodies, but it also has many solutions. We can never truly escape the problems we face daily but at least we can try and improve ourselves both physically and mentally.

If you want to take the first step to a fitter and healthier lifestyle, we offer various workouts such as HIIT, yoga, and Pilates to help get your healthy lifestyle started. Contact us at info@moveon89.com to work out a programme to meet your needs. Have a blessed day!

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We use cookies to track visitors, measure ads, ad campaign effectiveness and analyze site traffic. We may also share information about your use of our site with 3rd parties. For more info, see, our Cookies Policy, our Privacy Policy. By clicking “Accept All” you agree to the storing of all cookies on your device. In case you don’t choose one of these options and use our website, we will treat it as if you have accepted all cookies.