Office Fitness Series: Lower body exercises you need to do if you sit all day

Devin Bayer on Lower Body Exercises

Lower body exercises you need to do if you sit all day 

Part 2:  Exercises to prevent blood clots at work

We’ve all had those days where deadlines are pressing, and a work day turns into 8 hours of sitting behind our computers. While we are sitting at our desks, we might not have the extra time to spare to consider our cardiovascular health in these situations.

Besides, when we think about exercising we often get stuck on the thought of training our muscles being the biggest health benefit. But the body is a complex system with many parts working simultaneously from fluid circulation (blood & lymph – for transport) or neuronal communication and activation with the nerves sending signals through our body to our muscles doing the mechanical work. 

When we’re in motion, blood doesn’t just circulate with the heart pumping it through our veins but also through muscle contraction – especially in those parts which are located in quite a distance to the heart like the legs and especially feet/calves. 

In plain words: We might not know that we are at risk of developing a blood clot in our legs when sitting excessively on a regular basis. When blood becomes stagnant, it is at a higher risk for clotting.

How to prevent thrombosis at work?

To prevent thrombosis working those calves (and legs in general) regularly is very important. The feet are the first point of interaction with the ground meaning that it provides the first sensory information the body gets which affects the positioning and engagement of the hip joint throughout the movement.

4 Simple exercises to prevent thrombosis at work

All exercises demonstrated in the videos can be integrate in your (home) office routine easily. 

Tipp: We recommend to train barefoot or in socks as much as possible. It allows our body to have a higher sensory input & feedback, and work better in relation to our evolutionary design.

1. Standing Heel Raises

A stretching exercise to strengthen the calf muscles which work with other powerful muscles around the knee and hip.

A study showed how a 6 month exercise training program improved calf muscle strength and pump function even in patients with deep venous thrombosis; and high levels of physical activity at one month tended to be associated with reduced severity of postthrombotic symptoms during the subsequent 3 months.

2. Foot Activation

Keeping your feet strong and flexible can help reduce foot and ankle pain, reduce muscle soreness, improve your overall foot health, and keep you active. Slow and gentle stretches will improve your flexibility.

3. Standing Toe Lifts

When lifting your toes you work your muscles in the lower leg, especially the tibialis anterior, which is located in the outer surface of the tibia, or shin.  This exercises improves your blood circulation and overall foot health.

4. Squats

The squat is a dynamic strength training exercise that requires several muscles in your upper and lower body to work together simultaneously. Many of these muscles help power you through daily tasks such as walking, climbing stairs, bending, or carrying heavy loads.

5. Hip Stretch 

All that sitting is robbing our hips of its capabilities and natural range of motion influencing our posture enormously which has effects on our overall performance.

Besides, the hips heavily influence the positioning and ‘stacking’ of our spine, thus working on our lower body will actually help us to get into an up right position more comfortably. 

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What people say?

This is exactly my kids and myself have been waiting for a long time. Playing together, challenge yourself and others. Have fun, be social and get fit the same time. I ordered one and can’t wait to get it. 😘
Reinhard
Backer on Kickstarter
This is absolutely amazing. As a hardcore gamer I definetely want one, I've tried VR before to get my lazy ass up, but It wasn't my thing with all of those weird headaches, but this thing is in another level.
Reza
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How to stay fit and healthy at your desk job?

Office Fitness with Devin Bayer

How to stay fit and healthy at your desk job?

Part 1:  Shoulder decompression for a healthy posture

When working within the same ranges of motion for an extended period of time, over-active muscles can tighten, thus making your joints feel stiffer and stiffer with time. The modern work- and especially office environment can excessively involve being stationary.  The smartphone further adds to the heavy toll taken on the alignment of our joints in regards to their natural and movement beneficial positioning. 

Through mobilizing our shoulders and getting our tissues in motion, we get an improved blood flow in the areas we work on as well as neuronal activation which helps to maintain a good posture. 

4 Simple exercises to improve your posture

All exercises demonstrated in the videos can be integrate in your (home) office routine easily. They help to mobilize your shoulder blades and get the parts of our upper body to move better in general. 

1. Shoulder Circles

A simple stretching exercise that primarily targets the shoulder blades.

2. Nerve Glide

This nerve gliding exercise eases your arms and shoulders. It increases your arm, wrist and hand flexibility.

3. Reach Behind Your Back

This exercise improves shoulder extension  and internal rotation.

4. Throw a ball

Incorporating movement into the work day is extremely important. Without continuous movement, the body stiffens up and stops working optimally leaving room for brain fog, discomfort, and injury. Adding movement into the work day promotes blood flow and circulation and activates your muscles. 

By throwing balls you strengthen your shoulders and get your entire body moving. With our interactive gaming systems – which are available for home and office usage – you can easily add in active breaks that spice up your work day and benefit your health.

Expert Tipp: Use both hands to throw the ball to challenge both shoulders and avoid muscular dysbalances.

The best off you can get

12 Month free Premium Subscription

Customers reviews

What people say?

This is exactly my kids and myself have been waiting for a long time. Playing together, challenge yourself and others. Have fun, be social and get fit the same time. I ordered one and can’t wait to get it. 😘
Reinhard
Backer on Kickstarter
This is absolutely amazing. As a hardcore gamer I definetely want one, I've tried VR before to get my lazy ass up, but It wasn't my thing with all of those weird headaches, but this thing is in another level.
Reza
Backer on Kickstarter

All to play for: Five reasons why the gamification of sports is the future

Darts on LIMBIC ACTIVE


Gamification is one of the biggest up and coming trends of the sports industry at the moment. Sport and fitness games are built on the premise of getting fit by having fun. These interactive games require the user to apply full body motion to participate in technology-driven physical activities. The concept behind „Exergaming“ takes the passion for gaming and turns what was once considered a sedentary behavior into a potentially more active and healthy activity.

Physical gaming has the potential to combat modern society’s lack of physical activity 

Maintain a healthy lifestyle and making exercise part of our daily routine isn’t the easiest task in our increasingly digital wold. Exergaming has emerged as a great gateway to achieve more physical activity and bring the benefits of technology enabled sports to younger generations. 

According to the Word Health Organisation children and adolescents around the world are not active enough. Products that successfully capture the interest of youngsters for sports and exercise such as exergaming devices can be a tool to combat this worrisome lack of physical activity.

Five benefits of combining physical activity and digital gameplay

  1. Motivation and Performance: Exergaming boosts training motivation and performance as players are focused on the gameplay while performing spots or fitness workouts.

  2. Train body and brain at the same time: It trains physical and cognitive skills at the same time. This multidimensional stimulation of body and brain is especially valuable for kids’ development.

  3. Social Interaction: Gamification allows for social interaction as multiple players can participate at one time and compete on worldwide leaderboards.

  4. Boost overall well-being: Considering that human life is based on an inseparatable physical-cognitive interplay, combined physical-cognitive training through exergames is a promising approach to boost mental and physical health as well as overall well-being.

  5. The Fun Factor: Exergaming enhances enjoyment of exercise by infusing workouts with the joy of play. 

LYMB.iO unleashes your physical activity using the power of gamification

The interactive home gym LYMB.iO is specially designed to distract you from workout pain by transforming exercise into fun games. Moving targets, fast-paced gameplay and direct audio-visual feedback keep you focused on completing action-packed tasks while taking your workout performance to new heights.

The best off you can get

12 Month free Premium Subscription

Customers reviews

What people say?

This is exactly my kids and myself have been waiting for a long time. Playing together, challenge yourself and others. Have fun, be social and get fit the same time. I ordered one and can’t wait to get it. 😘
Reinhard
Backer on Kickstarter
This is absolutely amazing. As a hardcore gamer I definetely want one, I've tried VR before to get my lazy ass up, but It wasn't my thing with all of those weird headaches, but this thing is in another level.
Reza
Backer on Kickstarter

How gaming will change the future of home fitness.

Dismantling the classical home workout approach through mixed gaming and interactive sports.

Home workouts and connected fitness devices are currently making waves as one of the best ways to stay fit.  So you may wonder whether LYMB.iO is just another digital home trainer? In short: it’s not. Learn more  about our gamificated approach to physical activity and our promise to help our customers to stay motivated in the long run – even though you are not a fitness fanatic. 

You wonder how all these Instagram trainers and fitness influencers manage to stay commited to their usual set of squats, lunges, crunches and push ups after month of lockdown? How can anybody really (and we mean really) be enjoying double digit sets of single-leg deadlifts? 

We know…we know…it is irritating isn’t it? But what if we tell you that we have something that will stop you from wallowing while binging on biscuits and watching those folks sweat off their stress with unprecedented dedication, as they frolic their all-year round summer bodies in your face? Plus, our solution will not (and we repeat: will NOT) try to encourage you to eat an apple instead of the pizza or burger you are about to consume, as a reward for surviving one more day of quarantine.

You are probably wondering what kind of mystical and non-judgmental gizmo we are talking about and if it even exists at this point? Guess what though, it gets even better! Not only does it not bore you with the usual workout routines, it also gives you a full body workout at home, without actually having to count how many sit-ups you have done or make you daydream about throwing a glazed donut on your phone screen, aiming at the fitness guru whose telling you to do one more set of burpees with a smile on their face.

Okay, at this point you are probably thinking (and we quote Severus Snape) “what kind of sorcery is this?” this is no wizardly matter ladies and gentlemen. It is our LYMB.iO edition replacing the days of mundane exercise and weightlifting with a large variety of ball games, fitness classes in different genres, and lots of entertainment games to develop physical and cognitive skills. With the help of only a beamer, you can repurpose your space into a football field and work on those goal scores you have been dying to shoot since football fields were no longer an option.

Additional models such as air hockey and darts let you have others join in on the fun and the build-up of excitement, as one of you gets closer to the puck or ranks the best in hitting bullseyes on the dartboard, all while focusing on the game and not the calories burnt.

Assuming that you like fast-moving interactive games, enjoyable if not amusing time spent with friends and family, and not having to get workout gear or stare at some for hours, trying hard to persuade yourself to use them (like Beatrix “The Bride” Kiddo (Black Mamba) did when she tried to wiggle her big toe) then LYMB.iO is for you!

All fun and games aside LYMB.iO helps you to stay active and positive regardless of your age and skill level, especially in these unusual times.  Bringing you our LYMB.iO console to your home is our contribution to help you stay home, stay safe, and elevate your short and long-term workouts to a more entertaining and functional level.

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