6 Simple Exercises You Can Do At Work
Jun19

6 Simple Exercises You Can Do At Work

If you’re lacking the time it takes to have a regular fitness regimen because of work, kids, or life in general then simple exercises you can do while at work could be just what you need. These 6 simple exercises and tips are fast and easy. You can still have a great work out without the need for a gym. 1. Sit on an Exercise Ball Instead of using a desk chair, sit on a large exercise ball. The balance required for sitting on the ball is a great core stabilizer. You’ll be toning and strengthening your ab muscles without even realizing you’re doing it. It takes very little to no concentration, which leaves you all the brain power you need for work. Just make sure the exercise ball is inflated enough. If it’s too flat, it could cause you to slouch, which would defeat the purpose. 2. Resistance Bands Resistance bands are great for toning your legs and arms. You can hook the bands to the legs of your desk or chair and do arm or leg reps while you’re sitting at your desk. If you are on the phone, switch hands as you do the reps. If you’re typing at your computer, work your legs with the bands. 3. Get Up and Walk During breaks, walk as much as possible around the office. If you have ankle weights, then strap those on while you’re walking for an added boost. If you usually sit at your desk for long periods, it’s recommended to do this every hour for 5 minutes each time. The more you sit, the less stress-busting and youth-prolonging endorphins your body will produce. 4. Take the Stairs Leave the elevator behind and take the stairs. Even if you’re on the 14th floor, walk up two or three flights and then catch the elevator the rest of the way. Doing just this one thing alone gets your heart pumping, and releases endorphins. It provides a great start to the day which keeps your body and brain energized longer. 5. Park Further Away You may not think that your parking spot has anything to do with your fitness level, but parking further away can give you a great mini-cardio session. Make sure to give yourself extra time so you aren’t late, and park in the furthest parking spot you can find. Strap on those ankle weights and either walk, run, or march up to the building. Don’t worry about looking silly. Think about the body you’ll gain and how good you will look and feel later. 6. Stretch Stretching is super important. Sitting at a desk for...

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7 Low-Impact Exercise Essentials
Dec01

7 Low-Impact Exercise Essentials

If you’ve realized that you have weak knees, painful joints, or some other condition that makes a high-impact exercise difficult, you may have given up on fitness. But, low-impact workouts are readily available and are a great way to fit in a heart-pumping workout while also reducing the pain and risk of injury. For a great impact that’s easy on your body, try one of these exercises. 1. Rowing machine You can even get these at home. But this is a great cardio activity that’s available both on the water and in the gym. The rowing machine is an overall workout for your arms, legs, back, and core muscles. Many of the rowing machines in gyms have adjustable lengths and resistances so that you can get some variety in your workout. It’s hard to beat that combination! 2. Strength training The best way to get strength training into a good routine is to work with a trainer to get exercises that will work all major muscles in the group. However, if you’re just trying to incorporate some strength training exercises into your workout, you should try squats and lunges, or supermans. If you’re interested in a workout that really builds muscle and increases your metabolism, then a strength training element is almost essential to your workout routine. 3. Swimming Let’s face it. There’s a reason why all the older women take water aerobics classes. It’s because water sports are one of the least damaging to your joints, so if you have trouble with painful joints, swimming is your best option. You may want to join a class, but if not, just jump right in and start swimming laps.You’ll strengthen your body while also improving your lung function. 4. Yoga You may be surprised at how many health benefits that you can see from yoga. It’s a great workout routine that not only gives you a good workout, also improves your flexibility and can also help with other chronic aches and pains. So, if you’re not interested in enrolling in a yoga class, you may want to try to do this exercise at home with a video. You’ll get much of the same benefits and you may even feel a little more comfortable. 5. Elliptical Just because you have to give up running as a high-impact activity, that doesn’t mean that every machine at your gym is high-impact. You’ll be surprised to find out that the elliptical puts less impact on your legs and some machines also give you a good workout for your arms as well. Try one of the pre-made routines to add some spice and challenge to...

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Tips for Exercising Safely During Pregnancy
Nov05

Tips for Exercising Safely During Pregnancy

Being pregnant doesn’t mean you can’t stay fit, in fact, experts recommend you continue with a smart workout routine throughout your pregnancy. Being strong and flexible will also help you with an easier delivery and prep you to keep up with the little one later. Keep reading for helpful fitness tips if you are pregnant. Talk to your doctor. Studies show that nearly 40% of pregnant women get no advice from health care professionals regarding healthy exercise during pregnancy! That means too many women risk not striving for fitness or not going about it the right way for nine months. Tell your doctor you’d like to avoid getting too far out of shape, and that you need specific guidance for your personal circumstances. Don’t pick up a routine without professional approval but don’t let this time fly by with no regard to your fitness either. Choose pregnancy-friendly exercises. Walking briskly, swimming regularly and prenatal yoga are all very healthy for you and easy on baby. Remember that your joints become loose and your center of gravity shifts with pregnancy, so you cannot just scale-down your usual routine. Seek out a moderate program that keeps you strong and fit, in a relaxed and safe manner. Get maternity gear. You already know comfort and flexibility are a must during workouts, but that baby-bump needs to be accommodated throughout your pregnancy. Look for workout wear that is specifically sized to your time, shape and measurements. There should be nothing constrictive, nor anything too loose. Make sure you don’t get too warm, as over-heating can pose a threat to the baby, and consider getting extra-support in your bra for workouts, to compensate for those changes as well. Don’t forget to include some abdominal exercises. Pregnant women gain most of their weight in their stomachs, which can lead to a lot of lower back pain. A stronger core helps to combat this problem. In addition, abdominal exercises during your third trimester have been proven to benefit labor. Avoid exercises that require you to lie on your back, especially in late pregnancy. Just as your doctor has probably advised you not to sleep on your back after the first trimester, you shouldn’t exercise on your back, either. Being in this position puts pressure on the vena cava, a major blood vessel that runs through the right side of your body. If blood flow is reduced, you may feel dizzy, sick or lightheaded. Be aware that your center of gravity will change as your belly grows. This affects your ability to balance during certain exercises, and it may affect your posture. If exercises become too difficult...

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