How to Exercise Without Exercising
guidelines
1. Breathe
“The mouth is for eating, the nose is for breathing.”
Try to breathe exclusively through your nose during every daily activity and other physical activities (gym, running, fitness, etc.).
Breathe through your nose while sleeping. (You can use a mouth patch.)
Whenever possible, extend your exhalation while breathing freely.
2. Seat
Adjust the chair height to your proportions: position your hip higher than your knee.
When sitting, place both feet flat on the floor, parallel to each other, your heel under your knee, and your lower leg perpendicular to the floor.
Whenever possible, sit on the edge of the chair at work, without resting your back, resting both hands on the table, and positioning your elbows outward.
When resting, sit in any comfortable position.
Before standing up from a seated position, place one leg slightly forward and the other slightly back, lean your torso forward, and keep your back straight, as you would in a deadlift. When standing up, do not use your hands to support yourself.
3. Stand
Place your feet hip-width apart, parallel to each other, like the wheels of a car.
Press down on the outer edges of your feet and your big toes. (Activating your arches before moving; this rule doesn’t apply to walking.)
Before taking your first step, press down on your heels and find the line of your body: the top of your head – the feet. (Imagine a crown on your head.) Take 2-3 breaths before moving.
4. Walk
While walking, focus on moving your knee forward, placing your entire foot on the ground.
Free your arms and let them move freely. Trunk rotation positively affects the decompression of intervertebral discs.
If you’re on a long, strenuous walk, walk a short distance backward. This inversion will provide relief for tired muscles.
5. Grip
To lift heavy objects or hold them, use your little finger, ring finger, and middle finger.
Turn your elbows outward.