About this talk
This talk focuses on the importance of addressing the health impacts of prolonged sitting, particularly for those who spend long hours at desks. The speaker discusses the consequences of a sedentary lifestyle, including increased risks of musculoskeletal pain, cognitive decline, and cardiovascular issues. He emphasizes the need for regular movement breaks and provides practical exercises to enhance mobility and prevent injuries. Additionally, he outlines the anatomy of common issues related to poor posture and offers strategies like micro resets and specific strength training techniques to alleviate discomfort and improve overall health. The session aims to empower individuals to take active steps in their daily routines to mitigate the effects of extended sitting.
Full transcript
So, welcome guys. It's nice to see you there. I hope that I will help you today and my lecture will be beneficial for you. So, today the lecture is going to be about you guys, not about professional athletes, about the guys who sits sits a lot from 6 to 10 hours. So, if you feel that you are here, don't be afraid to stop me to ask questions
or something even in the middle of the lecture itself. Okay? let's go. So, today's [snorts] session we'll be talking about what is the real performance killer and we'll be talking about I will, you know, tell the science, take a little bit deep look into the anatomy, we'll do some practical tests. What's my point here is that you come here, you get some theoretical news knowledge and then
you use your that knowledge into the practical, you know. So, also I will teach you how to do the micro resets, how to improve your daily routine related with that and if you're going to the gym or not, it will be a good tip for you what are the main exercises what you were going to be doing or what I would like you to see doing in
the gym. And many other things. So, as I mentioned before, maybe you're not a professional athlete, but you're still an athlete and we can compare, you know. So, first the traditional athletes, they have a repetitive physical strain. Yep. No doubt, but you, even if you're sitting, you're also get it getting a repetitive postural strain. Neck, lower back, knees and everything else. So, also when we understand the
traditional athletes, we demand high cognitive we have a high cognitive demand. You, I do believe, have even more high cognitive demand. And sometimes in the end of the day you feel tired and you say, "Maybe I'm burnt out." Not always and I will show you what what happened to you and why you feel tired in the end of the day. And you also perform under pressure. Recovery
is essential. As an athlete, always we hear that if you an athlete, you have to sleep so much so many hours, you have to drink water, vitamins, and everything, but nobody talks what you should be doing when you finish the work, you know? >> [snorts] >> And what I really like to emphasize that injury prevention protocols. Every sport has injury prevention protocol. I wait is from rugby
concussions or from football. I don't know if you have heard FIFA 11 plus protocol to avoid injuries like anterior cruciate ligament tears and other strains. And do we have anything else and similar to us to the desk athletes? Nothing. Nothing here. So, today I will try at least a little bit to change that and to give you some kind of protocol. Okay. So, the office chair is
the most dangerous piece of furniture and ever invented. It sounds really scary, but it's true because we uh we have we spend a lot of time at the chairs, you know? So, we spend so much time at the chairs that we have as I mentioned zero injury prevention, nothing. Just sitting and waiting for standing up and then we don't know what to do standing up. We come
back home and we sit again. So, what I see in the gym when I am working with the people. Usually a person sits in the gym sits in the in the office for eight uh then he goes into the car, uh he drives sitting, he goes into the gym, and instead of starting doing some mobility exercises on the mat or something, he goes to the bicycle. And
he sits again, but just moving a little bit. And they think that it's a perfect warm-up, but it's not. You see that you're doing the repetitive motion. So, imagine that you did a bicycle, stationary bike, and then you went to the gym to work with the machines. And what you see, all the machines have to sit. You're sitting, pressing. You're not changing your position through the day.
So, it means that you're sitting not only those 8, 10, 12 hours, but you're sitting even more. Even if you thought that, "Okay, I went to the gym, I worked out." But does it really count? Okay, so the cost of sitting. You have uh 58 uh 54% uh higher risk of lower back pain in this uh because you're uh sedentary workers. Um your cognitive functions drop 23%
even after 20 hour and after 2 hours uh just working. Then, you have 40% more spinal disc pressure while sitting versus standing. So, let's say if you are standing and I have a 100% uh pressure of my discs, if I sit, I have 150%, and if I hunch, slouch, I have around 200, you know, so is it really worth it? drop of glute activation when chronically sitting
on 30%. Why it matters? The because the glutes are our how to say, basis of the house, let's say. Not the feet. Foot is also important, but the glutes. Why? Because the glutes are stabilizing the hip. If you have some uh disbalances, it's because your hips are not even usually. So, then the lower back uh turns a little bit, then your shoulder goes. So, sometimes you go
to specialist who says like, "Okay, I see that your shoulder is like this." But, it cannot be always be the the problem that the problem is in the shoulder. It might be, and it usually is, the problem in the hips because some of the muscles are not firing, not you have greater neck and shoulder pain among IT guys comparing with manual workers. Remember us young when we
were working maybe some manual labor with our parents and we realized that, "Okay, I will go to university. I'll be smart and I will work easy, not manually, and earn my bread like that to avoid, you know, hard work." And then eventually we realized that those manual workers are actually healthier in the end of the life because you were physically active through all the day. Um and
higher cardiovascular disease risk from 8 hours of sitting it also increases. And by the way, my my wife, she's a a nurse in cardiology unit. So, every time during her shift, I ask her, "How is work? How does the patients look?" and everything. And what scares me the most that I thought that cardiologist cardiology diseases comes, let's say, after 60, 65 years old when you are and
now it's getting younger. She just recently told me that this shift it was mostly guys around 40 years old. And then in that case I realized that, "Okay, we thought that, okay, 50 is the middle age, you know, we start to slow down a little bit." But, for some people 50 is over. I don't want to scare you. I just want to show you the facts and
then the proof. So, let's talk about the anatomy, the kinetic chain breakdown. Uh cervical spine is affected, so it's here. So, your forward head posture adds from 4 to 5 kg per load per inch and centimeter of forward displacement. So, it also, if you have a forward neck um head posture, what happens that our head usually weighs 5 kg, but in the end, it weighs around 20
25 kg. So, imagine try to put a backpack or something on your neck and you feel like this. Um, so people come also from the offices to me and tells me, "Gitis, my upper traps are very tight." And I'm like, "Okay, yes, you can go to massage and it may fix you for a minute, for an hour, for that day, but the problem is exactly that that
your neck uh your head is going forward and it gets a lot of load. And some people they think usually that, "Okay, I'm getting a lot of load. Maybe I need to relax." Opposite. Do you see Formula 1 drivers, boxers, uh what exercise we are doing? We are doing neck resistances, holding the dumbbells on the head and everything. It's for the strengthening, but sometimes uh our muscles
are tight, not because they are weak. Uh not because they are like, you know, tight and because but because they are weak. So, sometimes, if you activate the muscle, it relaxes itself and you don't need to pull. Because usually what happens, if you pull the tight muscle, the more you pull, the more it resists and it get even worse. So, stretches are not my favorite thing as
well. So, then thoracic spine. Thoracic spine is that part of the body which supposed to rotate you, but usually what we have, we rotate from the lumbar part. Here it's stagnant. We have a kyphotic position and then we have a problem as So, lumbar spine, as I mentioned, the more you sit, the more you have a back pain. Okay. And let's go for So, the breathing pattern.
Why I want to emphasize the breathing? Because Roger Sperry, Nobel Prize, he got a Nobel Prize in physiology. And he said that the posture affects and moderates every physiological function from breathing to hormonal production. It's not a personal coach, it's not a physiotherapist who said that, it's a Nobel Prize winner. So, that's why I want to emphasize what does the bad posture to you. So, you have
a compressed thorax, which is the chest area. You have worse not very good breathing, you know, you are like in the cage. In that case, you get less oxygen to your brain. Then sympathetic tone, sympathetic nerve system activates, which means fight or flight. What does it mean that you're constantly in this position, you know, like you are like rushing, going, doing, you stand up quickly. So, you
[snorts] you cannot be in this position forever, you know, you'll get tired eventually, burned out. And then what you have, cognitive fog, fatigue, and lower productivity. But if you have a good posture, upright posture, you have a diaphragmatic breathing, you have optimal O2 delivery, parasympathetic dominance, which makes you be more chill, relaxed, you know, and look at everything calmly. Because I would like you to have a
more parasympathetic comparing about yesterday. A lot of peoples were a little bit too tight when they got the notification about the drones, you know. We were too too scared. But we Lithuanians are used to that a little bit. And what I want to see that activate the parasympathetic and you react into those emergency things more brightly, you know. So, another one, mental clarity, focus as I mentioned,
and sustainable energy. I talked about diaphragmatic breathing. So, in order for you to test are you breathing from diaphragm or from chest, you put two arms, one on the chest, one on the belly, and you try to breathe. And if you see that your chest is moving, not the belly, you are not breathing from the diaphragm. That's the problem. And if you try to crouch a little
bit and try to breathe, you will notice that it's hard to breathe, but if you extend, it's easier. So that's why you need a good posture as well. >> This can be self-test, practical test which we can do. So neck posture test. You when you are sitting upright and you are looking straight ahead and you place one finger on your chin, draw your chin straight back, no
tilting, okay? And feel [snorts] the stretch. If you feel the stretch on the back of the skull, what does it mean? That it's restricted and what I explained you earlier, you get a lot of load on your cervical spine, which compounds into 20 to 25 kg on your neck. If it moves freely, good cervical mobility, keep using chin tucks as a maintenance, so you can do this
exercise, you can do the resistance when you push against yourself. So chin tucks daily, monitor eye level because you are sitting in front of the computer right now. If I will be all day like this, I also get, sorry, a lot of tension in my neck. >> [gasps] >> So thoracic mobility test. While you are sitting, you will do this by stabilizing the hip, you rotate to
the side, one side, another one. It should be between 30-45 degrees. And if you see a huge difference between the sides, it's also imbalance. If there is a difference bigger than 10%, there is a disbalance and we need to take care of that. So what you do, you either look for information yourself or you try to contact the professionals and work on that. So the the stiffness
from prolonged what I actually explained you before, it's stiff because here it's too mobile. If it's here mobile, it's stable like core everything, then you can unlock here as well. So, everything is connected in your body. We are not living like a bodybuilders bodybuilders who separates all the body parts, you know. Now finger day and other toe day >> Sorry. So, thoracic opener 10 reps daily. So,
it's like this exercise you can lay down on the on the back, rotate. That's the point. Seated sciatica screen. This is the very serious test because it may determine either you have a hernia in your spine in your lumbar area or maybe your muscle piriformis it's very tight on which you are sitting and it's also crushing the sciatic nerve. So, what you need to do while you're
sitting on the chair, you extend one leg forward, put feet towards yourself and neck is going down. And you feel And if you feel tingling some nerve pain you are having or you're going into that sciatica position which as I said, it might be hernia, it might be piriformis muscle syndrome which is stuck. So, what you need to do, improve your hip mobility, hip flexor stretch and
glute bridges daily. Glute glute bridges is the exercise when you lay down on the back and you're lifting your hip. If you If it's hard, you can do on two legs. If it's easy, you do on one. And I do believe on one it will be some challenging things. Then Trendelenburg test. So, it's done by standing while standing on one leg, you're holding your position, your hip
tight and everything. And if you feel that you cannot maintain the position or your hip drops, it also determines that one of the main muscles glutes muscles gluteus medius is weak. And uh what we especially all the exercises which requires one leg. So, split squats, hip hinges, walking lunges, clam shells daily, those things. Phalen's and Hawkins Kennedy tests. So, Phalen's test is uh for the carpal tunnel
syndrome. Uh maybe you know, maybe already some of those uh some of you suffered from the carpal tunnel syndrome, which means that you are feel pain in your wrist, might be going radiating into the elbow or shoulder. Um And what you can do what you do usually, you go to orthopedic shop and you buy some pillow and you feel oh, it's better. But usually it it it
doesn't treat the cause, the root. It treats the symptom. That's what we do with them all the medicine in the life actually. So, instead of that uh you can do the test, Phalen's Hawkins test. If you feel if you hold for 30 seconds, 60 seconds and you start to feel nerve going through the wrist and everything or if it's not very comfortable position for you to hold,
it means that your wrists are already tight. So, this test can be like a test and it also can be an exercise. It you can do also this going down. You know everything. You can go this. Neck to the one side, you'll feel the stretch maybe, you know. And this stretch shows where is the problem, wrist um elbow or the shoulder. Uh and now let's fix it.
let's uh talk a little bit briefly about that again. 20 minutes, you just need 20 minutes that your disc pressure rises while sitting. You just need 45 minutes that your hip flexors shorten, glutes switch off, pelvis tilts forward. What happens? Pelvis tilts forward, weak abs, weak glutes, too much tension to the lower back, too much tension to the hip flexors. Then, 2 hours and you already have
a brain fog if you don't do any, you know, breaks and everything. Cortisol rises, focus drops 23%. Do you really want that? I don't think so. Then, 4 hours, blood pools in legs, neck load, as I mentioned, 27 kg, traps in spasm. And then cardiovascular risks, metabolic diseases and everything starts. So, but a 5-minute movement break every 30 minutes can reverse all of these effects. If you
feel that you already gathered those 4 hours, let's do a little bit 5 minutes some of those exercises which I showed, some of the exercises which I will show you in the future, and you'll reverse this and you can sit >> So, sitting is the new smoking. I bet that you heard this quote before. And interesting things, what I expect from you, I expect from you at
least 10,000 steps in a day of walking. Because walking is one of the best medicine in the life. We underestimate that in a lot. Walking is one of the best tools to get rid of the fat, to get rid of the visceral visceral fat. If someone says to me, "Okay, I better run." No. Running usually improves your cardiovascular, but walking makes you burn fat. when I get
a new client, I ask them, "How many steps do you gather during the day?" And they say like, "I don't know, maybe 7,000, 8,000." And then I say, "Give me your Apple phone, open the Health app, and show me the steps." Because everyone has our phones and you can check in your Apple Health. And then I notice 3,500 daily average. And this is the average statistically among
the people. And then [snorts] in that case I said like, "Oh, I even pressed the health app and I see that they never pressed the app and they never knew what it exists, you know?" So, I then say that first thing, thanks that you come to the gym and we do our things in the gym, but I expect you the next time an unexpected check. I will
say like, "Okay, give me the phone now." And I expect at least 7, 8,000, 10,000. Amazing. So, then this is how much it costs to to get musculoskeletal issues according to World World Health Organization. Then 80% [snorts] even 80% of people will experience significant back pain in their lifetime. Most of it is preventable. I had many clients who comes with the big problems. Nothing can fix fix
it and and I eventually say like, "The real fix is to improve general fitness." We people nowadays are too We think like, "Okay, maybe I'm working out something too much." It's It's never too much. We are too weak and when we fix the general fitness, I'm not telling that you just need to pump and everything, but mobility, stability, strength, eventually some explosive movements to activate the longevity
based white cells and Then 6 hours of exercise per week can't fully counteract counteract 8 hours daily sitting. What does it mean? That okay, you're sitting every day 8 hours, you go to the gym 3 hours during a week and you think like, "Okay, everything is done. I fixed myself." No. This is important, but to have those breaks every 30 minutes or 1 hour it's it's more
important. And then 66% of tech workers support musculoskeletal pain, but only 20% seek help before it becomes chronic. How many times I had clients who told that, "Okay, I'm living with this pain 2 years, 3 years." If you're not dealing out with this pain in 6 months, it becomes chronic. So then, you start to question yourself, "Okay, that specialist is bad, that specialist is bad, no one
is helping." But actually, your problem is here. It became psychosomatic. Micro resets, five interventions to minutes each. So what we can do, as I told, chin tucks. Yep, in this. So this is the reps and and how how long can you do it? So it takes 2 minutes, and if you do this 60 90 minutes every between your work, it will do very good job. Then thoracic
rotation. Then hip stretch. I cannot show you 90 90 hip stretch. Maybe someone has done this. When you lay down on the ground, you spread your legs in 90 per degrees position. You go one side, touch the knees with the ground, you go one other one. It's very good to stretch your hip muscles, and even if you can rotate and lift yourself up from the knees, it's
even better. So you go from mobility straight to stability. And then box breathing. So it means 4 seconds breath in, 4 seconds hold, 4 seconds breath out, and 4 seconds hold. So what does it do? It's one of the best and quick uh things to calm yourself down yourself uh down. So from those sympathetic nervous system, when you are feel stressed, to parasympathetic in a couple of
seconds. And then shoulder blade squeeze. So when we need to activate the rhomboidius muscles, the middle trapezius muscle. So we if we activate that muscle, our lower upper trapezius it the loads, and that load goes lower to the shoulder blades. if you have a colleague at your work, you know, who is like, you know, lazy and you feel bad about that and you sometimes take his tasks.
So, our upper trapezius is like that. Upper trapezius works like two full-time jobs while lower trapezius and middle of the trapezius rhomboid muscles, they are like part-time job, but they again getting paid for full-time job, you So, that's what imbalances and the lower compensation is. So, as you saw deep dive briefing, four rounds. It would be amazing if you do four seconds in, hold, out, hold. It
changes a lot and why it works, it activates vagus nerve. Vagus nerve is that's the nerve which is responsible for our sympathetic parasympathetic things. Nowadays, we getting more and gadgets who are you put here and you feel that it's some kind of electrotherapy and you releasing that vagus nerve and it makes you calmer, but I don't want to say, but it's actually a little bit of the
scam because that vagus nerve is so deep that it that kind of electric stimulation you cannot reach it actually. It's a good good idea. It's better than nothing because any anyway, the person is supposed to sit down and relax and it also helps, but it's not so crucial and so helpful if you imagine. This one would be more beneficial, I do believe. So, your daily 10 minutes
routine, so diaphragm briefing. Imagine, you have only 10 minutes. Diaphragm briefing, so that box thing is also diaphragmatic or you just do like you did before chest and belly and you just try to breathe from the belly. Then thoracic opener, hip flexing lunge. Lunge is one of the best exercises as well. If you go to the gym and you say like, "Oh, Bulgarian squats or split squats
or walking lunges, one of the worst exercises." It's not one of the worst, it's one of the best exercise. It gives the best dividends for your health because it stretches the hip, it activates the glutes and everything. Dead hang, doorway stretch. So, if you have walking somewhere outside and you see a bar, don't be afraid to dead hang because what it happens, it decompresses your spine. It
decompress it. It's like pulls you a little bit from both sides, so it's very good. >> And then glute bridge as you mentioned Again, a little bit about ergonomics, your desk setup checklist. Monitor, as I mentioned, if monitor is too low like mine's right now, I should be looking Too low, neck flexion all day, a lot of load. Chair, if you have no lower back chair support,
then you have decompression. If you have decompression or something because you know that you have it after a full day of work, go restore it with hanging. Okay, then keyboard and mouse. Extend wrist like this, carpal tunnel risk syndrome as I mentioned before. Then lightning, glare causes forward head posture. If poor lightning, you want to see like this and then it automatically makes you do the thing.
But the golden rule, change position every 20-30 minutes. The best posture is the next one. That's why it's written killing smoking is the new killing. Breaking the pain cycle, sitting too long too long, you have pain and fatigue and then you sit again, you have deconditioning, you have injuries. It's like perpetuum mobile, it you know goes around and around until you break it. Then recovery as I
mentioned you in the beginning, recovery for the athletes it's part of the job for you as well. At least 7-9 hours of sleep scientifically proven what you need. There are also scientific things which says not everyone needs some 7-9 hours, but if you stand in a group of people and everyone says okay, 6 hours for me is okay. Three of you are wrong, definitely. Then hydration. Our
spinal discs consist of water, 80% of water. So if we sit a lot, we get squeezed them and we don't drink enough of water in the future, we we start to feel pain, we go to traumatologist, we do magnetic resonance and we and he says, "Okay, you have a hernia or something, you know." And you say, "Oh, I didn't pull anything hard, nothing. How it happened?" Just
from sitting? Yes, exactly, because your your discs were vulnerable. Then central uh system chronic stress raises cortisol, increases muscle tension. Yes, because also if you are in that flight or fight mode, you're always in the tension, you know. You don't feel because you're working, you're into the zone. It's called psychologically determined, but then after that you feel like, "Oh, I'm so tired." So I feel after all
day of working in front of the computer, you feel like after a marathon. And eventually have more pain. So and steps at least 8,000 plus. I'm not saying 10,000, 12,000, 15, but at least But the more the better. The more lean you want to be, the more you'll be Gym carry over. So we talked a little bit what you can do by yourself, but I'm a coach
in the gym as well. So what I want you to take out from this, top six exercise what I would want you to learn. If you go to the gym, you don't need to uh packs, a lot of trainings with the coach or something. Just come and say, "Okay, I am taking one or two lessons. I want to learn those exercise. Deadlift, posterior chain, you know, lifting.
You don't need to lift the bar. You can do with the dumbbells. You can do with the trap bar bar, which is way easier and for everyone. Deadlift is one of the best exercises for a wall load full time, you know. Then face pull with the cables. You're working like this. You're pulling yourself. Cables makes you tense every time because even if you relax the cable, it
stretches you. It maintains your tension in the muscle. So, that's why I like to work with the cables more when the so same machines or or free weights. Then goblet squat. Goblet squat is when you're doing a squat and holding something in front of yourself. Why? Because if you go on your back, you get a lot of crush on the load. So, imagine you were sitting all
day, you get again, I don't know it's very sensible. But from this position, you can squat better because the mass center changes. Your core is engaged. So, win-win-win, you know. Hip mobility quads. Cable row. So, while sitting, you are doing the row. Also in between the shoulder blades, very good. Then [snorts] pallof press. So, it's anti-rotation. Imagine that something is pulling you, the cable or the the
band, and you have to anti-rotate. Don't let it go, you know, you hold it. You hold the tight core, and then you push forward, pushing back, maintain the core stable. Because if you have strong abs, I mean, core, you your back will rest. >> And farmer's carry. Farmer's carry, you hold something heavy like kettlebells, dumbbells, and you're walking forward and backwards through the gym. Why it's it's
important? Because it's full chain. You need to engage the core, shoulder, everything. Don't let it loose. And eventually, if you would ask me what is the best thing how do the elderly people get tested if they have lived the life which is, you know, quality and everything, it's a grip strength. So, grip strength. If you want to to come to the doctors when you will be 80
plus years old and and say like, "Okay, I had a good life." You will say, "Okay, let's let's test your grip." And you see like, "Are you sure?" You know, because the grip strength says a lot. Then, let's do the the exercise if you have some time. So, if you can stand up and let's do some exercises, okay? So, one round of breathing, 4 seconds breathing, 1
2 3 4 5, then holding 1 2 3 4 5. Uh sorry, 4 seconds, yeah. Then, release it. 1 2 3 4. And then, hold it again. So, usually I would like to do it four rounds. But now, the next exercise. You go take your hands like this, stabilize the hip, and then you rotate one side, you come back, you go another side, you come back. Do
couple of times. If you want your body to relax, what you need to do, breathe out. So, with every >> Breathe out. Okay, then single leg balance. So, try to hold your position for 10 seconds on one leg. What you need What I want you to think that you can touch your full foot the ground. So, there is the tripod technique here, here, and here. So, the
heel, the thumb, and the small thing finger. So, holding it will make it easier. Also, think about holding yourself from the glutes and other leg. Yeah, so from the glutes because sometimes people, you know, we are holding their whole whole body on the ankle. And then squat to the chair. Let's do five squats. Yep, and then come back. What I want you to understand that you're pushing
yourself from the ground, okay? Pushing yourself. Not just from bending and lifting yourself, but just go down and push. Super. Very good. And then calf raises, so you can go on two legs, you go up. Okay? Why the calves are also important? Because there is a saying that calves are like a second heart. Because [snorts] imagine that we need blood circulation for Okay, thank you, So, calves
uh imagine that there is a two circles of the circulation of the heart rate, you know? One pumps to the brain and to the breathing mechanism, another one goes to the toes. So, in order to go to the toes, you need a strong heart and strong pumping thing. So, that's if you are working out the the legs is also very good for the cardiology thing. And your
personal action plan, very briefly, this week at least set a timer that you need to move. Do a box breathing. Uh try 10 minutes routine on one morning. Then in the month, if you can, if you want, improve your ergonomic position. Add one posterior chain exercise to your gym session. It into the back of the of the spine and legs and glutes and hamstrings. Track your daily
steps. Book a postural assessment maybe with a physio or maybe I'll inspire you to look for something around your city or your place where you live. Build 10 minutes protocol into your daily schedule and don't be afraid to coach others, to speak not only about the gossips, you know, or something, but to speak about the movement and everything else. So, things to remember. You're an athlete, even
if I said that you're not a professional athlete, but you are and you I want you to treat like that. Posture affects cognition, micro resets are the medicine, strength training is essential, and the best posture is the >> And uh here is the QR code. Uh I personally have an application where I create programs uh for the people who are only not motivated uh to work out
themselves uh but uh with me but also themselves. So, here I created the QR code uh where you can register and you'll get a 7-days free day pass to the app where you'll have uh free workouts. One workout at home and two workouts in the gym. Uh seven exercises each day uh where you can check uh photograph, try to see. There is video, everything. If If it
doesn't open or something, you can contact me, write me, Gitis Barkauskas on LinkedIn. Uh um or Facebook or you can find on any other social uh social things. So, thank you very much for listening and if you have any questions, don't be afraid. >> [applause] >> Thanks for the talk. Super useful, especially for me. Don't wait to be like me and having everything hurt. Do those exercise.
So, is there any questions for Gitis? >> Yes. >> Um so for people like me who probably never go to the gym, but they like exercising at home. Um what would be like the top exercises adjusted for that? Suppose we can buy, you know, dumbbells and uh things simple things like that. >> Mhm. Thanks, it's a good question. Uh what I uh want my people to learn
is uh the general basic uh exercises and bases. There are seven or eight exercises. Um squats, push-ups, pull-ups, plank, farmer's carry. So, let's imagine. Can we do squats at home? Definitely, we can do squats. We can have a backpack or something. Push-ups, if you cannot do full, do from the knees, you know, if you uh planks, definitely we can do. Farmer carry, you take I don't know,
one uh suitcase and you walk a little bit through the uh at home, you know, from the corridor. Do this exercise, engage the core and everything. So, let's think about that, but you need to to learn those basic exercises. Because eventually, what I want all my clients what we would be doing pull-ups, dips, squats, deadlifts, and uh those things. And it's, you know, like that. So, do
all the exercises which makes you go towards them. Not something fancy, you know. Simple things. >> I'll try to alternate with question online, too. Uh one question online, uh what sport or activity would you recommend to people who hate the gym? >> Uh-huh, okay. I understand. I understand a lot. Uh myself, I work in the gym, but I myself play tennis, football, golf, and uh golf and
basketball and all those sports which I can. So, if I would need to choose one sport uh for the longevity, for everything, it would be tennis. Because eye-hand coordination, a variety of movement, power, strength, everything. Okay, you may think, "Okay, it's one-hand movement." No. If someone asks, "Okay, I did the 10 reps with the my right arm is stronger than the left one. So, maybe I should
be doing 12 reps here, 10 reps here or opposite." And I'm saying, "No, it is not working like that. In that case, you need count your steps every day. How many steps you do with right leg, how many steps you do with left." You just do bilaterally one by one and it makes the difference. So, sorry, come back to the question. Tennis, I would choose. What other
sports? >> Is there any other question in person? >> Yeah. >> There's plenty online, so >> That's okay. >> Okay. What do you think about working stand up or walking while we are working using a tapis roulant, uh which is French. So, basically, you know, there's those stand up desk or there's those those desk treadmill. So, what do you think about those? >> question as well. So,
the standing desk or sitting, it doesn't matter. The most important thing is that you change the Change the position. Uh because if you'll be standing too much, it also a little bit different mechanisms you'll start to push forward the hip and it's goes all the load to the back anyway. mix in between two and mix into between moving or something. I know some people who get a
treadmill, walking treadmill, and they're like walking. It's okay for a week, but they get tired and that's it. And they're like selling >> If there's any question in person, just raise your hands. Until I don't see any hands up, I will continue online. >> any questions, you can contact me in the >> I see one. >> LinkedIn or something. As well, from the last year, I started
to post text every every day. It's my like a challenge and to engage you and to, you know, educate. >> Hi, thank you for the talk. It was really nice. Um I wanted to know if you have any tips for incorporating this in company culture because um I feel like I'm going to be looked at funny if I stand up every 30 minutes to do stretches at
work. I I already do that and I get funny looks. >> Uh I understand. But you are on the good path. I don't know what to to have a tip, but I'm really glad that more and more people who who are managers, who own the business, we are thinking about those things like we think right now, you know. So, let's hope that with this education which we
have, the future will change and everything what we are doing right now, it will be a norm today, you know. So, I'm really glad and I see that it's it's improving. It's improving, you know, believe me. So, just be patient. >> So, walking or running? So, I assume the question is what's better? >> Yeah, it it depends on what's your aim. If if you are walking, it's
I would choose walking. Doesn't matter because as I mentioned, you are strengthening yourself, you are taking getting out the fat. You are in the zone two, zone one, which means that your aerobic capacity increases, which means that you have bigger engine. But running, usually people we don't know how to run. We go out of the house and we run, we sprint. And then after 2 minutes, we
are like, "Okay, running is not for me." No, running is for you, but you did it too fast and you instantly went into zone four and five, which means that maximum where you can stand there in that zone is 2 minutes. And then you shut down like a computer, you know, which is burned out. And then you say like, "Okay, running is not for me." but anyway,
I prepare walking. >> Any last question in person? We're going to do the last one online and for the people because there is a remaining questions, you have the contact of Gitis on LinkedIn, so you can always contact him as he said. Um last question, so are there any exercises recommended for knee pain? >> Yes. So, usually from the knee pain, we have a weak glutes. The
problem is not in the knee. The problem is in the hip. So, if we activate the glutes, hip thrusts, single leg bridges, monster walks with the bands, hip lifts activations, which So, if we are working around all the anatomy muscles around the hip, if we activate them, make them strong, the knees relax. >> Wonderful. So, thanks for your time. Thanks for the talk. Big round of applause
for Gitis. >> Thank you, guys. [applause] >> Small gift from the conference. >> Thanks a lot.
