3 Barre Exercises To Increase Blood Flow While Working At A Desk

The average American sits for six to eight hours per day, according to the American Heart Association’s report. Studies have linked long periods of sitting with an increased risk for diabetes, heart disease, and even cancer. Sedentary behaviors have also been shown to increase anxiety and high mortality rates.

The cure isn’t just exercising more—it is sitting less. For every 30 minutes of sitting, it is recommended to move for a minimum of 1 minute and 45 seconds. Our bodies weren't made to sit all day; however, the sitting state is almost inevitable—in the car, at the desk, or in meetings. Sitting is what we do the majority of our days, but physically our or bodies weren't developed for it. Sitting all day takes a toll on our bodies and can increase the risk for heart disease and skeletal issues, but how do we avoid the urge to sit?

Sitting all day or slumping over a computer can affect your digestion1 by compressing the gut. As the shoulders round forward and the rib cage presses in and down, the body’s weight adds pressure on the gut. Compression in the gut slows down the digestive process and can cause bloating. To combat this, practice good posture when sitting and standing. Breathing exercises can strengthen the diaphragm and core muscles to help improve the flow of digestion.

Sitting for long periods can reduce circulation to the legs. Poor circulation can lead to ankle swelling, varicose veins, and even blood clots. Symptoms of poor circulation can be tingling or numbness in the feet, legs and feet may start to feel cold, and an overall sense of fatigue. These sensations can be increased if women are sitting with their legs crossed. For a quick energy boost and to get the blood pumping to the legs, try calf raises (heel lifts).

Prolonged sitting can weaken the gluteal muscles, which can tighten the hip flexors, can lead to more of an anterior (forward) pelvic tilt, deepen the lumbar curve, and this affects posture. This not only causes back pain but also can make the gluteal muscles appear flat. Gluteal muscles are designed for intense activity, and unless they are worked intensely, they can become weak or "lazy" and will let other muscles (like hamstrings) happily do all the work. Weak glutes also result in our back being less supported (the lumbar curve may fall forward, called lordosis), sending a chain reaction of instability to the hips and knees.

Whether it be with Barre, Pilates, or dynamic stretching, working to counteract the effects of sitting could be the way through in a world where we're accustomed to taking a seat—perhaps for much longer than necessary.