{"id":742,"date":"2025-10-03T16:02:03","date_gmt":"2025-10-03T19:02:03","guid":{"rendered":"https:\/\/blog.yoifit.com\/?p=742"},"modified":"2025-09-30T16:06:20","modified_gmt":"2025-09-30T19:06:20","slug":"exercicios-simples-para-quem-fica-muito-sentado","status":"publish","type":"post","link":"https:\/\/blog.yoifit.com\/br\/exercicios-simples-para-quem-fica-muito-sentado\/","title":{"rendered":"Exerc\u00edcios simples para quem fica muito sentado"},"content":{"rendered":"<p data-start=\"2266\" data-end=\"2482\">Se voc\u00ea passa horas no computador ou sentado no trabalho, pode estar prejudicando sua postura, circula\u00e7\u00e3o e at\u00e9 sua produtividade. Mas a boa not\u00edcia \u00e9 que pequenos exerc\u00edcios ao longo do dia fazem toda a diferen\u00e7a.<\/p>\n<h3 data-start=\"2484\" data-end=\"2514\">1. Alongamento de coluna<\/h3>\n<ul data-start=\"2515\" data-end=\"2657\">\n<li data-start=\"2515\" data-end=\"2582\">\n<p data-start=\"2517\" data-end=\"2582\">Sentado, entrelace os dedos e estique os bra\u00e7os acima da cabe\u00e7a<\/p>\n<\/li>\n<li data-start=\"2583\" data-end=\"2609\">\n<p data-start=\"2585\" data-end=\"2609\">Segure por 20 segundos<\/p>\n<\/li>\n<li data-start=\"2610\" data-end=\"2657\">\n<p data-start=\"2612\" data-end=\"2657\">Melhora a postura e reduz tens\u00e3o nos ombros<\/p>\n<\/li>\n<\/ul>\n<h3 data-start=\"2659\" data-end=\"2691\">2. Eleva\u00e7\u00e3o de panturrilha<\/h3>\n<ul data-start=\"2692\" data-end=\"2833\">\n<li data-start=\"2692\" data-end=\"2750\">\n<p data-start=\"2694\" data-end=\"2750\">Em p\u00e9, levante os calcanhares e fique na ponta dos p\u00e9s<\/p>\n<\/li>\n<li data-start=\"2751\" data-end=\"2791\">\n<p data-start=\"2753\" data-end=\"2791\">Segure 5 segundos e des\u00e7a lentamente<\/p>\n<\/li>\n<li data-start=\"2792\" data-end=\"2833\">\n<p data-start=\"2794\" data-end=\"2833\">Ativa a circula\u00e7\u00e3o e previne incha\u00e7os<\/p>\n<\/li>\n<\/ul>\n<h3 data-start=\"2835\" data-end=\"2866\">3. Agachamento na cadeira<\/h3>\n<ul data-start=\"2867\" data-end=\"3002\">\n<li data-start=\"2867\" data-end=\"2925\">\n<p data-start=\"2869\" data-end=\"2925\">Apoie-se levemente e sente\/levante da cadeira 10 vezes<\/p>\n<\/li>\n<li data-start=\"2926\" data-end=\"2955\">\n<p data-start=\"2928\" data-end=\"2955\">Trabalha gl\u00fateos e pernas<\/p>\n<\/li>\n<li data-start=\"2956\" data-end=\"3002\">\n<p data-start=\"2958\" data-end=\"3002\">Aumenta gasto cal\u00f3rico mesmo no escrit\u00f3rio<\/p>\n<\/li>\n<\/ul>\n<h3 data-start=\"3004\" data-end=\"3031\">4. Rota\u00e7\u00e3o de pesco\u00e7o<\/h3>\n<ul data-start=\"3032\" data-end=\"3121\">\n<li data-start=\"3032\" data-end=\"3069\">\n<p data-start=\"3034\" data-end=\"3069\">Gire a cabe\u00e7a devagar em c\u00edrculos<\/p>\n<\/li>\n<li data-start=\"3070\" data-end=\"3096\">\n<p data-start=\"3072\" data-end=\"3096\">Alivia tens\u00e3o cervical<\/p>\n<\/li>\n<li data-start=\"3097\" data-end=\"3121\">\n<p data-start=\"3099\" data-end=\"3121\">Melhora concentra\u00e7\u00e3o<\/p>\n<\/li>\n<\/ul>\n<h3 data-start=\"3123\" data-end=\"3155\">5. Prancha apoiada na mesa<\/h3>\n<ul data-start=\"3156\" data-end=\"3264\">\n<li data-start=\"3156\" data-end=\"3210\">\n<p data-start=\"3158\" data-end=\"3210\">Apoie antebra\u00e7os na mesa e alinhe corpo em prancha<\/p>\n<\/li>\n<li data-start=\"3211\" data-end=\"3233\">\n<p data-start=\"3213\" data-end=\"3233\">Segure 20 segundos<\/p>\n<\/li>\n<li data-start=\"3234\" data-end=\"3264\">\n<p data-start=\"3236\" data-end=\"3264\">Fortalece abd\u00f4men e lombar<\/p>\n<\/li>\n<\/ul>\n<h3 data-start=\"3266\" data-end=\"3287\"><\/h3>\n<p data-start=\"3288\" data-end=\"3492\">Fazer pausas ativas durante o trabalho melhora n\u00e3o s\u00f3 o corpo, mas tamb\u00e9m o foco mental. Que tal registrar sua evolu\u00e7\u00e3o? A <strong data-start=\"3411\" data-end=\"3421\">YoiFit<\/strong> ajuda voc\u00ea a manter equil\u00edbrio entre alimenta\u00e7\u00e3o e atividade f\u00edsica.<\/p>\n<p data-start=\"3288\" data-end=\"3492\">acesse: https:\/\/yoifit.com\/<\/p>\n<p data-start=\"3494\" data-end=\"3598\">","protected":false},"excerpt":{"rendered":"<p>Se voc\u00ea passa horas no computador ou sentado no trabalho, pode estar prejudicando sua postura, circula\u00e7\u00e3o e at\u00e9 sua produtividade. [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":743,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[28,50,15,18,29,24,32,17,16],"tags":[],"class_list":["post-742","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ansiedade","category-autocuidado","category-bem-estar","category-corpo-saudavel","category-estresse","category-exercicio-fisico","category-metabolismo","category-saude-fisica","category-saude-mental"],"aioseo_notices":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/blog.yoifit.com\/wp-content\/uploads\/2025\/09\/Captura-de-Tela-2025-09-30-as-16.05.27.png?fit=1442%2C930&ssl=1","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/blog.yoifit.com\/br\/wp-json\/wp\/v2\/posts\/742","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.yoifit.com\/br\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.yoifit.com\/br\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.yoifit.com\/br\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.yoifit.com\/br\/wp-json\/wp\/v2\/comments?post=742"}],"version-history":[{"count":1,"href":"https:\/\/blog.yoifit.com\/br\/wp-json\/wp\/v2\/posts\/742\/revisions"}],"predecessor-version":[{"id":744,"href":"https:\/\/blog.yoifit.com\/br\/wp-json\/wp\/v2\/posts\/742\/revisions\/744"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.yoifit.com\/br\/wp-json\/wp\/v2\/media\/743"}],"wp:attachment":[{"href":"https:\/\/blog.yoifit.com\/br\/wp-json\/wp\/v2\/media?parent=742"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.yoifit.com\/br\/wp-json\/wp\/v2\/categories?post=742"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.yoifit.com\/br\/wp-json\/wp\/v2\/tags?post=742"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}