We all know that we spend too much time sitting down. The average American sits more than six and a half hours every single day, either through work or by spending hours in front of the TV or computer during their leisure time. That number may even be higher for certain age groups, like teenagers, so it is absolutely vital that we break up those hours as much as possible.
If like many people, your favorite way to unwind after work includes playing online games, this doesn’t mean you have to give it up in order to maintain your health. The trick is usually sneaking those little breaks that online gaming offers. Games like Call of Duty require time for new matches to start up, which are usually perfect to get a few reps in. If online casinos are more your speed, then there are ample breaks while you wait to be dealt into the next hand. The online casino industry is expected to double in the next few years, driven by growth in technology around the industry and people spending more time indoors. There’s no denying playing poker online is becoming an increasingly popular part of that growth, primarily due to more states, like Pennsylvania, legalizing the game over the past few years, and that too leads to more sedentary people playing online games. Even MMOs like Lost Ark or World of Warcraft, which lend themselves to long play sessions, have chances to stand up and move while waiting for quests to cool down or to travel from one area to the next.
No matter what your game of choice is, the trick is to make a point to carve out those free moments for exercise. Even a handful of reps keeps your body moving and helps stave off the worst effects of a sedentary lifestyle. If you’re wondering which exercises to do, here are a few of our favorite suggestions.
Wall Sits
I know we just got done telling you about how sitting is bad for you, but trust us; this is a whole different kind of sitting. If you’ve got at least thirty seconds before your next match starts, then you have time to knock out a quick wall sit. With your back flat against a wall, lower your upper body until your hips are even with your knees and your legs form a right angle. You should feel a burn in your quads. Hold this position for thirty seconds or longer and you’ll get toned thighs in no time. If you’ve mastered this move, you can put a dumbbell or heavy book on your thighs to increase the resistance or increase the time to a full minute to really feel the burn.
Planks
This is another super simple, quick exercise you can do when you’ve got a minute or two break in the action. We just can’t get enough planks. All you need is a bit of space on the floor and you’re good to go. With your forearms on the floor and your elbows directly under your shoulders, lift yourself onto the balls of your feet and engage your core. The key here is to keep your body as straight as possible, with your legs and back forming a straight, rigid line. This will work your core, back, and thighs, believe it or not. Hold this pose for between thirty and ninety seconds at a time for maximum effect. If you want to go the extra mile, start with your palms on the floor and your arms straight, still directly under your shoulders. This will get your upper back and shoulders in on the act.
Push-ups
We’ve worked your legs and your core; now it is time for your chest and arms. Starting on the balls of your feet with your palms on the floor. Keeping your body in a straight line, just like in the plank, lower yourself until your chest is as close to the floor as possible and then push yourself up again. This is one rep. Work your way up to being able to do ten reps without stopping every time you get a break in an online gaming session. This is a great way to build your chest, shoulders, and triceps, improving your posture and the outline of your body at the same time.
