We live increasingly sedentary lives and our lifestyle has radically changed in terms of how we work and naturally move throughout our day. While we all know about the benefits of exercise for mental and physical health, what we're not so attuned to are the damaging effects of just how we sit - at our desks, scrolling on our phones, in the car or even on our bicycles. But it doesn't have to be this way. By making small changes to our everyday sitting behaviour, we can experience increased energy, confidence, optimism and openness. Featuring a practical 28 day plan to transform your relationship with sitting, how long you sit at a time, how to add simple breath work and movement into your day and restorative moves for the end of the day. Sit up, sit better and reap the benefits.

This practical guide offers a pioneering method of chair yoga for every body: a full practice of asana, breathing, and meditation with 250 instructional photos. Lakshmi Voelker’s Chair Yoga™ method upends the myth that yoga is only for the flexible, strong, balanced, thin, and conventionally able-bodied. Whether you need or want chair support, or you would like to get in some yoga practice while you sit at your work desk, Get Fit Where You Sit offers 40 active and restorative poses, illustrated with 250 photos, along with breathing techniques and meditation practices—all adapted so that you don’t have to leave your chair. Poses include: Tree Pose—for a flexible spine and to combat the “slump” we often get with a sedentary lifestyle Eagle Pose—for healthy joints Squat Pose—to relax the lower back Knee-to-Chest Pose—to support good digestion Coherent breathing—to bring the body’s systems into balance And much more Lakshmi Voelker and Liz Oppedijk offer a powerful, inclusive practice that is appropriate for new students or longtime practitioners and can easily be implemented by yoga instructors, educators, medical professionals, exercise professionals, or caretakers for work with their clients.

Provides a low impact exercise program that can be done in a seated positionith or without weights, and includes step-by-step photographs of eachxercise and special workouts for computers users.

Take control of your fitness from the convenience of your desk! This easy-to-follow guide includes exercises to strengthen and stretch your body throughout the day. The average office worker spends between four and nine hours at their desk each day. Couple this with the fact that health issues such as heart disease, obesity, joint problems and depression are linked to lack of exercise, and you'll see why getting fit and healthy has never been so important. Perfect for people who spend extended time sitting at a desk or have mobility issues, Get Fit While You Sit aims to provide a head-to-toe workout that's achievable from your chair. It contains exercises that focus on strengthening and stretching specific parts of the body, while also promoting other healthy habits, such as deeper, more focused breathing. Inside you'll find: Step-by-step instructions for exercising your whole body Simple graphics to illustrate each exercise Tips on how to sit with a good posture Breathing techniques to help you relax and reduce tension

Shape up as you sit, stand, walk is a small self-help fitness guide that includes an amazing way to gain energy, flexibility, strength and even self-confidence by improving your posture, no matter the age of the reader. It describes A MIRACLE DIAMOND, an instant slouch-to-stretchposture reminder that our muscles can remember! It includes a composite of sound advice relating to factors that are within our control and influence our achieving a healthy and long life. It also includes wisdom that can make a positive impact on our lives. The format of the book is easily readable and many illustrations help to make the text more cognitive. Imagery is used throughout the book to enhance better understanding of some of the text. The book focuses on three of the most critical elements that help us to live well and live longer; attitude, lifestyle and the ability to relax tension when we are under stress. The first chapter contains an overview of all elements and levels of fitness such as diet, exercise and stress management. Explains how and why we need to include in an exercise regime, specific techniques that will keep our heart strong, muscles toned and spine flexible. We can do this at home and can fit comfortably into our daily lifestyle. The information is basic, simplified and appropriate for the average readers' needs and skills. It explains why physical and mental activities influence longevity and why, as we age, we need to stretch and tone muscles that will help us to maintain balance, flexibility and agility so that we can remain active and self-reliant, even into our senior years. Spine alignment, or posture, is the theme of the second chapter called The Miracle Exercise. This chapter is what makes this book so unique. The author explains and illustrates why, without proper posture, we can't be physically fit, as it influences our health and fitness level and every move we make. Since we all have a problem focusing on our posture; remembering to sit and stand tall without slouching; in this chapter the reader will learn how and why one amazing image, called the miracle diamond will do it for us! The image describes and explains the one simple exercise, based on the principles of Yoga and Pilates that can not only eliminate slouching, but strengthen core muscles and align the spine. The Miracle Exercise image page can be cut apart and posted in places should as the car, bathroom mirror or computer as a posture-reminder. Within weeks, as posture improves, the result gained will be increased energy, vitality and flexibility. It will prove to be a gift that keeps on giving. The third chapter, called Shower Power, illustrates how the readers can include as many as eighteen simple but powerful stretching exercises while showering or after a shower with a towel. Each exercise is illustrated and can be even more effective when rhythmic breathing is included. It demonstrates how, when muscles are warm and resilient we can relax, realign and revitalize our body, preparing it for the day's activities. The book includes two meditation exercises that can be done lying down or sitting in a chair. As deep rhythmic breathing is not only used in meditation but makes every stretching exercise more powerful, the author uses imagery to describe how to deep breathe as an exercise. This book was written to help the reader understand that it's what we do consistently, as part of our lifestyle, that is the secret to successfully becoming fit and able to live a full and active life."

The book tells the story of how we never evolved to exercise - to do voluntary physical activity for the sake of health. Using his own research and experiences throughout the world, the author recounts how and why humans evolved to walk, run, dig, and do other necessary and rewarding physical activities while avoiding needless exertion. Drawing on insights from biology and anthropology, the author suggests how we can make exercise more enjoyable, rather that shaming and blaming people for avoiding it

The Fit Sit Revolution: A Guide to Functional Fitness for the over 50s gives you the essential tools you need to transform your movement into your silver years and prevent you from sleep walking into a future of surgical interventions and misery.Based upon the pioneering Feldenkrais Method(R) of movement education this book shows you how to access and improve the 5 key movements of your spine that enable you to move well in the world. Learn how to activate your hidden 'superpower': the ability to move through effortless weight transfer so that gravity lifts you up rather than pulls you down.Anyone, in fact, who spends hours glued to a chair or a desk will find it relevant.Start reading and join the Fit Sit Revolution today!Stewart Hamblin is a UK based movement specialist and Feldenkrais Practitioner. On his YouTube channel he has helped people from all over the world to improve their movement potential.

Build strength and sculpt your abs with this comprehensive guide to the sit-up. Follow the seven-week program in this book and you’ll massively increase the strength and muscle tone of your core, back and obliques to such an extreme that you’ll be able to do 300 consecutive sit-ups. Offering field-tested, day-by-day plans and more than thirty core-shredding exercises, this book has something for everyone: from beginners embarking on a new workout regimen to athletes looking to expand strength-training options. Packed with clear charts and helpful photos, 7 Weeks to 300 Sit-Ups tells you everything you need to know about the ultimate exercise for your core and includes: • Instructions on how to do a perfect sit-up • Easy-to-follow progressive training programs • Added challenges for extreme strengthening

Finally, the solution to the #1 reason we don’t exercise: time. Everyone has one minute. A decade ago, Martin Gibala was a young researcher in the field of exercise physiology—with little time to exercise. That critical point in his career launched a passion for high-intensity interval training (HIIT), allowing him to stay in shape with just a few minutes of hard effort. It also prompted Gibala to conduct experiments that helped launch the exploding science of ultralow-volume exercise. Now that he’s the worldwide guru of the science of time-efficient workouts, Gibala’s first book answers the ultimate question: How low can you go? Gibala’s fascinating quest for the answer makes exercise experts of us all. His work demonstrates that very short, intense bursts of exercise may be the most potent form of workout available. Gibala busts myths (“it’s only for really fit people”), explains astonishing science (“intensity trumps duration”), lays out time-saving life hacks (“exercise snacking”), and describes the fascinating health-promoting value of HIIT (for preventing and reversing disease). Gibala’s latest study found that sedentary people derived the fitness benefits of 150 minutes of traditional endurance training with an interval protocol that involved 80 percent less time and just three minutes of hard exercise per week. Including the eight best basic interval workouts as well as four microworkouts customized for individual needs and preferences (you may not quite want to go all out every time), The One-Minute Workout solves the number-one reason we don’t exercise: lack of time. Because everyone has one minute.

Simple Chair Yoga for those who cannot do standing exercise. Color Edition