If you spend a good deal of time sitting (at a desk, at work,school,etc), you are likely to have at least two physical problems that can seriously limit your ability to exercise.
First, if you sit at a computer or laptop, chances are, you have bad posture. Most people hunch over when they sit at a desk, and this weakens the lower spine, leading to lower back pain. This can severely hinder your efforts to get fit. Lower back pain will prevent you from doing almost any type of training, as any exercise will be too painful, and even your breathing will be restricted.
You have to strengthen the muscles around the spine, your core muscles, and work on the flexibility of your back.
The other problem that develops when we sit too much is tightening of the hamstrings (the tendons that run up and down the backs of your thighs). This seriously limits your flexibility and can easily cause injury when you exercise. You need to regularly stretch these tendons to keep them elastic and supple; any lower body strengthening you want to do will require the hamstrings to be flexible. Very simple stretches can suffice, like standing upright and bending down to reach for the floor or to touch your toes. You can do the same thing seated on the floor with your legs straight in front of you, reaching forward for your toes. Try to hold the stretch for about 30 seconds
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