Have you ever found yourself sitting on a crowded train or bus, feeling like there’s nothing you can do to make productive use of your time? Whether you’re a daily commuter or an occasional public transit rider, finding ways to stay active while seated can be a challenge. However, incorporating simple exercises into your routine can make a big difference in your physical well-being and overall health. In this post, we will explore some effective and low-impact exercises that you can do while seated on public transit, to help you stay active and make the most of your commute.
Upper Body Exercises
The long commute on public transit can be a great opportunity to work on your upper body strength and flexibility. Since you’re seated, you have some limitations, but there are still plenty of exercises you can do to keep your upper body engaged and active.
Neck and Shoulder Rolls
While seated, you can perform some gentle neck and shoulder rolls to help release tension and improve flexibility. Start by dropping your chin to your chest and then slowly roll your head to the right, bringing your right ear towards your right shoulder. Hold for a few seconds, then roll your head back to center and repeat on the left side. Next, roll your shoulders up, back, and down in a circular motion, aiming for 10 rolls in each direction. This exercise can help relieve tension from your neck and shoulders, especially after a long day at work.
Arm Stretches and Circles
Your arms can also benefit from some seated exercises. Start by raising both arms straight up over your head and interlocking your fingers. Lean to one side, hold for a few deep breaths, then switch to the other side. This stretch can help relieve tension from your sides and back. Additionally, you can do some arm circles by extending your arms out to the sides and making small, controlled circles in a clockwise and then counterclockwise motion. This movement can help improve circulation and flexibility in your arms and shoulders, which are often neglected during long periods of sitting.
Core Strengthening Exercises
Any time you are seated, whether on public transit or at your desk, you have an opportunity to work on your core strength. These exercises can not only help improve your posture, but also contribute to overall strength and stability. Here are a few exercises you can do to target your core muscles while seated on public transit.
Abdominal Bracing
One effective core exercise you can do while seated is abdominal bracing. To perform this exercise, sit tall in your seat and take a deep breath in. As you exhale, draw your belly button in towards your spine, as if you are trying to touch your navel to your back. Hold this contraction for a few seconds while continuing to breathe normally. Release and repeat for several reps. This exercise not only targets your deep core muscles, but also helps to stabilize your spine and improve your posture.
Seated Marches
Another great core exercise to do while seated is seated marches. Simply lift one foot slightly off the floor and hold for a few seconds, then lower it and do the same with the other foot. As you lift each foot, engage your core muscles to help maintain your balance and stability. You can perform this exercise for several reps to target your lower abdominal muscles and improve overall core strength.
By incorporating these core strengthening exercises into your seated routine, you can work towards a stronger and more stable core. Remember to maintain proper posture and engage your core muscles throughout each exercise to maximize their effectiveness. These exercises can be done discreetly while on public transit, making them a convenient addition to your daily routine. Strong core muscles not only support your spine and improve your posture, but also contribute to overall strength and stability, reducing your risk of injury and discomfort.
Lower Body Exercises
Despite the limited space on public transit, there are several exercises you can do to keep your lower body active. These exercises are especially beneficial for improving blood circulation and preventing stiffness during long commutes. Whether you’re sitting on a bus, train, or subway, these exercises can help you stay active and maintain a level of fitness.
Ankle Flexes and Circles
While seated, you can perform ankle flexes and circles to keep your feet and ankles engaged. Simply lift your feet off the ground and begin rotating your ankles in clockwise and counterclockwise motions. This exercise helps to improve ankle flexibility and prevent swelling, particularly during long periods of sitting. Perform this exercise for a few minutes on each leg to maintain flexibility in your ankle joints.
Leg Extensions and Calf Raises
Another effective lower body exercise you can do while seated on public transit is leg extensions and calf raises. Begin by straightening one or both legs out in front of you and then lift them up off the ground, holding for a few seconds before lowering them back down. This exercise engages your quadriceps and calf muscles, promoting circulation and preventing cramping. Performing leg extensions and calf raises throughout your commute can help to strengthen these muscles and improve overall lower body strength.
Incorporate these lower body exercises into your daily commute to improve blood circulation and prevent stiffness. Remember to perform them with caution and avoid any movements that may strain your muscles or joints. Keeping your lower body active while seated can contribute to your overall well-being and help you feel more energized throughout the day.
Discreet Full-Body Movements
Not all exercises have to be extreme or make you stand out in a crowded public transit. There are discrete full-body movements you can do while seated that can still provide health benefits. Engaging in these subtle exercises can help you stay active and incorporate movement into your daily routine without drawing unwanted attention.
Isometric Exercises
Isometric exercises involve tightening your muscles without actually moving the body part being worked. For example, you can do isometric exercises by squeezing your glutes or core, holding for a few seconds, and then releasing. This type of exercise can help improve muscle strength and endurance without the need for large movements, making it ideal for discreetly staying active during your commute.
Breathing Techniques and Meditation
Incorporating deep breathing techniques and brief meditation exercises into your commute can help reduce stress and promote a sense of calm and wellness. By focusing on your breath and taking deep, slow inhalations and exhalations, you can bring a sense of mindfulness to your public transit ride. Practicing meditation and deep breathing can also help lower your heart rate and blood pressure, and improve your overall mental well-being.
Conclusion
Conclusively, there are plenty of exercises you can do while seated on public transit to keep your body active and healthy. Whether it’s engaging your core muscles by sitting up straight, doing calf raises, or performing seated leg lifts, these exercises can help you stay fit and active during your commute. Remember to be mindful of the limited space and safety of yourself and others while performing these exercises. By incorporating these simple movements into your daily routine, you can make the most of your time on public transit and improve your overall well-being.