Sedentary lifestyles, which include less walking, sit down jobs, sitting at the computer for hours at home, less outdoor activities, over-eating and less regular exercise, have caused many to have weight problems and other diseases (such as diabetes). If you’re sitting all day, it is even more important for you to exercise regularly.
Also, research has proven that when you sit down your fat-burning enzymes shutdown. Get up and stretch/walk around every half hour or so. And, take 15 minute walks during breaks and lunch. This will keep your blood circulating properly and burn calories during your work day. Remember, all movement burns calories.
If you work at a sedentary job, you also need to choose your exercises carefully. Sedentary jobs and sedentary lifestyles shorten your hip flexor and hamstring muscles, thus restricting free movement of your hips. You should be able to freely rotate and move your hips up and down and in and out. Having tight hip flexors can cause low back problems, postural problems, and overcompensation injuries.
It is important to warm-up properly before your workout. After a long day at the office, you need to get the blood circulating freely in your body. To deal with tightness in your hips, do these bodyweight exercises during your 5-10 minute warmup:
--Walking lunges, side lunges, reverse lunges and clock lunges
--Front leg swings and side leg swings
--Hip turns and hip ins/outs
As you do your warmup, concentrate on doing the exercises correctly with smooth actions. As your body warms up, increase the range of motion and speed of the exercises. This type of dynamic warmup (using your muscles to warmup your muscles) will prepare you best for your workout.
If you have tight hip flexors, doing cardio on the bike would not be recommended. Riding on the bike keeps your hips/glutes in a flexed rather than relaxed position.
Try this workout 2-3 days a week:
1. Bodyweight squats, 12 repetitions
2. Pushups, 15 repetitions
3. Bentover dumbbell rows, 10 repetitions
4. Bodyweight step ups, 10 repetitions each leg
5. Plank, 10 repetitions, 10 second hold