Seated work
Reps480 times
Calories burned13 kcal
LevelBeginner
Changing duration and load is available in our application
On average, a person who spends the whole day sitting burns about 1,800 kilocalories per day. But that doesn’t mean you shouldn’t engage in physical activity.
How to perform the exercise
480 times
13 kcal
Control your movement and do not rush.
01
Start position
Sit upright and adjust the chair and desk height.
02
Posture
Keep the back straight and the shoulders relaxed.
03
Legs
Place your feet on the floor and do not squeeze the knees.
04
Movement
Stand up and walk more often instead of only sitting.
05
Breaks
Every 30–40 minutes stretch.
06
Finish
Stretch at the end of the workday.
Variants
Beginner
Take more breaks and short walks.
Middle
Work 1–2 hours with stretches every 30–40 minutes.
Professional
Increase overall movement during the day.
Which muscles are working
The main load falls on the thighs, lower back, glutes and core muscles.
Benefits of the exercise
Simply
Shows the baseline daily burn.
Balance
Reminds you of the value of movement.
Strength
Supports torso muscle tone.
Contraindications
Acute back or neck pain.
Long sitting without breaks.
A hunched posture at the desk.
Recommendations
Activity
Stand up and stretch every 30–40 minutes.
Posture
Keep the back straight and adjust the workspace.
