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Tips for exercising at home. Help with staying motivated, managing your routine and managing your workout schedule.

Combat Desk Posture with Bodyweight Workouts for Programmers

Planking - combat desk posture with bodyweight workouts for programmers

The easiest way to combat desk posture is with bodyweight workouts for programmers. Bodyweight workouts are a great way to improve your flexibility and strength. A study aiming to understand the effects of sitting for long periods noted a significant increase in body discomfort during a prescribed set of exercises after sitting for 30 minutes. These exercises are also critical for helping you avoid many posture problems arising from sitting for long periods. The best way to combat desk posture is through bodyweight exercises which strengthen muscle groups. In a few minutes daily, you can easily counteract the negative effects of desk posture and sitting for long, extended periods.

Exercise #1 – Jumping jacks

Are you looking for a quick and fun way to boost your cardiovascular fitness and improve your posture? Jumping jacks are an easy, no-equipment-required exercise. Jumping jacks are designed to build muscular strength. They work both the hip flexor muscles and quadricep muscles. 

Posture is important when doing jumping jacks. Ensure that your feet are at an equal distance apart. Doing this exercise with poor posture is a terrible idea as doing so can negate the positive impacts of this exercise.

Exercise #2 – Squats

Squats were demonstrated to positively impact individuals suffering from lower back pain. Participants in a study began in a standing position with their arms extended forward, and extended their knees forward while holding this position for 3 seconds. The researchers in this study observed a very significant positive impact on the participants’ range of motion. Because squats have a positive impact on lower back pain sufferers, squats can also have a positive benefit on posture.

Exercise #3 – Planking

Planking is a fast, easy exercise that does not require any equipment. It only takes a few minutes to plank. Most importantly, it improves your posture and reduces the risk of injuring your back. It’s targeted at the core of your body, meaning that you’ll be able to sculpt that appearance that you have always wanted through planking regularly. Planking also burns calories, and is known for being a great option for weight loss.

It’s as easy as placing your body into a push-up position and holding this for a specific period. Hold the plank position for 30-60 seconds to begin and gradually increase over time. Planking has the same benefits as doing abdominal crunches for the core while being a much safer option than crunches. 

Exercise #4 – Shoulder Shrugs

Don’t forget about the upper body. Shoulder shrugs are an exercise that you can easily do while you’re sitting down. This is a common exercise used in shoulder rehabilitation, because of its ability to strengthen the shoulder muscles. For your shoulders to function correctly, a strong scapula (shoulder muscle) is essential.

All you need to do is to raise your shoulder toward your ear, and gently lower it back down. Aim to do this for at least 20-30 times in the beginning, and gradually increase the number over time.

These exercises are great ways to build your body’s overall strength. These are simple ways to counteract some of the negative effects of sitting throughout the day. Sitting for long periods is negative for your overall health, and the great way to overcome the negative effects is with targeted exercise.


August 14, 2024 by Exercise Tips 0

Software Developers: Combat Desk Posture with Bodyweight Workouts – Can Remote Workers Fix Rounded Shoulders?

Correct rounded shoulders with bodyweight exercise

Impact-Site-Verification: 9ac7c5b1-0085-418f-8746-3b202f9626ed Does your day-to-day job mean that you’re spending a lot of time sitting? It’s simple and easy to combat desk posture problems with bodyweight workouts. Body weight workouts are convenient because you don’t have to use any equipment. If you live in an apartment, body weight workouts can be a part of your day-to-day routine! Here are a few practical suggestions for exercises that you can try to correct your posture issues.

Shoulder Rolls

Shoulder roll exercises for 2 minutes per day were used by participants as a part of a study involving desk workers in Brazil. Along with wall slides and shoulder retractions, shoulder rolls were demonstrated to improve range of motion. This was done in a full circle movement, where participants rotated their shoulders in a back-and-forth motion several times per day.

Stretching With Elastic Bands

Over time, poor posture caused by extensive device use constrains shoulder flexibility. Elastic bands were used in a Japan-based study to improve shoulder muscle strength. A cause of rounded shoulders is muscle shortening due to poor posture. Elastic band exercises have a positive impact on shoulder flexibility. These exercises aid in extending these shoulder muscles and improving the range of motion.

Shoulder Rotations

A Korea study used shoulder rotations as a part of an exercise routine for improving the muscle activity in participants. With the participant’s arms bent at a 90 degree angle, the participants held their arms up with their palms facing outward. The participants then moved their arms in an inward and outward motion. This is a simple exercise which can easily be done while sitting.

Foam Roller Exercises

As a software developer, there is a very good chance that you spend a lot of time in front of an electronic device. A study included participants experiencing shoulder pain due to technology use. Foam roller exercises were used to release stiff muscle joints. The results of this study indicated lower levels of muscle pain among the study participants. A foam roller can be used to massage the shoulder joints after prolonged device use.

Improving shoulder strength is a great way to reduce your odds of injury. Even as a software developer, you’re still able to improve your shoulder strength and flexibility. With a few basic exercises that you can perform in minutes per day, you are able to build your strength up and improve your overall health.

April 23, 2024 by Core Exercise Tips 0

How to stretch your neck, shoulders, and hips after a long day of sitting

stretch your neck shoulders and hips after a long day of sitting

Sitting takes a toll on your body. The easiest way to counteract the negative effects of sitting is by stretching your neck, shoulders, and hips after a long day of sitting. Stretching improves flexibility and is an easy and quick way to improve your overall health. People who sit for long periods are at a greater risk for blood clots and chronic pain. If you work from a desk environment, many stretches can be done while sitting or working. Here are a few examples of stretches that you can do daily to improve your overall health and wellness.

Standing

Don’t forget to periodically stand up throughout your day. Some individuals prefer standing desks. While this may not offer a substantial benefit in terms of calories burned, standing up throughout your day can mean that there are slightly more calories burned throughout your day when comparing the option of sitting down. Standing is a great way to reduce your risk of developing blood clots in your legs!

Lunges

Lunges are a quick, simple way of being able to stretch your legs and lower body. Simply place one leg on the floor, and extend the other leg forward at a 90-degree angle. This exercise will allow you to gain additional mobility in your hamstring muscles. Experiment with the amount of time that you hold this position for – consider holding this position for 30 to 60 seconds initially, and gradually increase the period of time. Once you have completed this exercise for one leg, be sure to repeat it for the other leg.

Neck Stretches

Long periods of sitting create additional pressure on your spinal cord. As you may know, sitting for long periods can also lead to a stiff neck. Begin by relaxing your left shoulder. Tilt your head toward your left shoulder, and hold this position for approximately 30 to 60 seconds. Repeat this exercise for your other shoulder. This is a quick shoulder exercise that will reduce the inflammation around your shoulder muscles.

Pushups

This is not technically a stretch, however, these can have major benefits which are similar to stretching. Pushups are a great exercise for the upper body. This exercise is also a great way to improve your posture, and burn calories. These exercises are a great way to stabilize your back muscles and protect yourself from injury. They help to build your arm muscles and burn calories at the same time. Pushups are also easy to measure! Challenge yourself to do more pushups than the previous day to make it more fun. 

Hand Stretches

This is the most often neglected muscle group in our bodies! Hands are useful for everything! We often forget that our hands have muscles as well, and are also prone to stress injuries. Periodically make a fist and hold it for 20-30 seconds. Making a fist can help with stretching the finger muscles to avoid hand injuries. 

Sitting for a long period can result in several health risks. That’s why movement and exercise are important for your overall health. It’s very easy to add movement to your day-to-day routine, even if your daily routine involves sitting for long periods. Be creative, but be safe and find new ways to move your body throughout the day. This will help you avoid injuries and possible negative long-term health effects.

February 25, 2024 by Exercise Tips Health Tips Strength Training Stretching 0

Can a 10-minute speed yoga transition torch as much fat as Tabata or HIIT?

Can a 10-minute speed yoga transition torch as much fat as Tabata or HIIT?

Can a 10-minute speed yoga transition torch as much fat as Tabata or HIIT? High speed yoga is as the name suggests – doing standard yoga poses at a higher speed. These poses also tend to be more intense than regular yoga poses. It’s an intense experience that is designed to push the limits of the body. You’ll be doing a lot more breathing in and out with speed yoga transitions than you would normally do with a regular yoga pose.

Tabata is different from power yoga because it’s a form of exercise focusing on short intervals. It’s designed to produce elevated heart rates for short periods. HIIT is very similar because it is another form of exercise that focuses on intense intervals of physical activity. 

10 minutes of yoga can be a great mood booster, and a great way to start your day. Especially with speed yoga, it’s a great way to get into motion for the day. Tabata, HIIT, and speed yoga are all popular forms of exercise. Any form of movement is always great for your health!

How is fat burned?

Your body consumes fat through a biochemical process. Your body consumes stored fat as energy to perform tasks. You’re always consuming calories, even while sitting. Exercise is the fastest way to consume excess calories that are not needed. Fat leaves the body through sweat and carbon dioxide while you exercise. That’s why it’s recommended to exercise frequently when you’re attempting to lose weight.

When carbohydrates and other fats are consumed, the bloodstream transports these fat molecules throughout the rest of the body. Enzymes break the stored fat molecules down to be used later on during exercise. Fat is burned, and energy is produced! What’s most relevant is that the more you breathe or sweat, the more you’ll burn!

The Verdict

All forms of physical activity are great! Based on the Compendium of Physical Activities, Power Yoga consumes approximately 4 times the number of calories that you would burn from sitting. HIIT and other high-intensity workouts consume 4.3 times the number of calories that you would burn from sitting. There is somewhat of a greater additional calorie burn rate for High-Intensity Interval Training and other intense exercises, but the calorie burn rates are very similar based on the data! 

February 3, 2024 by Cardio Exercise Tips Health Tips Yoga 0

Small Steps, Big Gains: Incorporating Desk Micromovements for a Healthier Workday

incorporating desk micromovements for a healthier workday

If you don’t have enough time for exercise throughout the day, incorporating desk micromovements can help. Every time you tap your foot or even twiddle your thumbs, you’re burning calories! These are great examples of micromovements that can help you incorporate more physical activity throughout your day. Here are some great examples of micromovement exercises that you can incorporate into your day for more physical activity!

Tap Your Toes

One of the biggest risks to sitting for long periods of time is Deep Vein Thrombosis. Tapping your toes is a great way to increase circulation in your legs, and burn calories at the same time. Tapping your toes is a great way to help mitigate the effects of sitting for long periods of time and reduce your risk for Deep Vein Thrombosis. These small incremental activities can add up to a lot of calories burned over time!

Breathe In and Breathe Out

Simple deep breathing exercises are also great for burning calories. A study conducted at a hospital over 26 days, featuring 20 obese patients on a low-calorie diet showed improvements in exercise capacity. Comparing the experimental group with the control group, the experimental group patients performed better on a 6-minute walking assessment. Breathing does burn a tiny amount of calories. However, deep breathing exercises are very beneficial because they promote a healthier overall appearance. Deep breathing exercises are also very beneficial for your mood.  A deep breathing exercise can take as little as a minute. Just take a deep breath for 20 seconds, hold it for 20 seconds, and exhale for 20 seconds.  

https://pubmed.ncbi.nlm.nih.gov/20805830/

Shoulder Rolls

Do you feel a lot of tension in your shoulders? These are easy exercises which you can do while sitting in a stationary position. Shoulder roll exercises are designed to stretch your trapezoid muscles. If you feel a lot of tension on your back and neck, shoulder rolls are a great way to relieve some of the tension. This form of exercise can also improve your ability to lift weights or perform other more intense exercises that rely upon your back and shoulders. However, you’ll have to be very careful when performing these exercises. It’s best to avoid forward and backward motions, and strictly perform an up and down motion while doing shoulder roll exercises.

What Muscles Do Shoulder Shrugs Work? | livestrong

Shoulder Shrugs: Muscles Worked, Benefits, and How To (healthline.com)

Head Nodding

Did you know that nodding your head can have benefits to your physical health? Neck strength is an important part of your body. Head nodding can help strengthen the muscles in your neck. Head nods are cited as a potential exercise that can help alleviate neck pain. If this is something which you experience as a result of a job which requires long periods of sitting, head nodding exercises can help.

Recent Advances In Therapeutic Exercise For The Neck: Implications For Patients With Head And Neck Pain – BPhty – 2003 – Australian Endodontic Journal – Wiley Online Library

Incorporating motion and movement in your day-to-day activities is a great way to be able to improve your overall health and fitness. Although micromovement exercises may not always burn a ton of calories or lead to significant improvement in strength, these exercises have many clear benefits. Therefore, it’s a great idea to incorporate micromovements into your daily exercise routine.

Incorporating motion and movement in your day-to-day activities is a great way to be able to improve your overall health and fitness. Although micromovement exercises may not always burn a ton of calories or lead to significant improvement in strength, these exercises have many clear benefits. Therefore, it’s a great idea to incorporate micromovements into your daily exercise routine.

August 31, 2023 by Exercise Tips Health Tips Resources Stretching 0

Does planking help you lose weight?

Does planking help you lose weight?

If you’ve ever heard of planking exercises, there’s a good chance you’re asking yourself: Does planking help you lose weight? Are you looking for a whole-body workout that you can do at home that burns calories and strengthens muscles at the same time? Planking is your best bet! Planking is a whole-body workout that’s able to help you sculpt an impressive physique. It’s able to strengthen your core, muscles and arms. What’s also fantastic about planking is that it’s something you can easily do without any equipment, right on your floor.

Does planking help you lose weight – Planking burns calories

The amount of calories burned by planking varies from person to person based on weight. On average, planking exercises help you burn calories at a rate of 2 to 5 per minute. It’s not a lot compared to other cardiovascular exercises such as running which burns 11.4 calories per minute. But, the benefits of planking go beyond burning calories, as planking exercises are demonstrated to provide other benefits besides burning calories for strength.

Planking is great for posture

Planking is a great exercise for improving your posture. You’ll want to keep your spinal column aligned as straight as possible. If you do so, the reason is that planking (with its upright movements) is able to stabilize your spinal column. Therefore, many people see an improved posture with this form of exercise because you’re holding your back straight the entire time.

Does planking help you lose weight – Planking Targets Your Abs / Core

A stronger core is one of the biggest reasons why most consider planking exercises. Planking is a perfect ab exercise. You’re using your core muscles to support your body when you plank. Studies which measure core activation measure EMG (Electrical) activity in your core muscles. Planking has been demonstrated to increase electrical activity in your core muscles. A weaker core is linked to lower back pain, and planking is one of the easiest ways to strengthen your core muscle. 

Planking is a safer alternative to sit-ups for your core. Many have suggested that sit-ups have a higher risk for injury. Even the US Military is choosing to phase out sit-ups in favor of planking exercises.

How to Plank

Planking is an extremely simple exercise. The easiest way to do it is to take on a push-up position and hold it for a period of time. The challenge is that this is going to be very uncomfortable at first. You’re going to have to build your tolerance up to this form of exercise. Begin with 30 seconds, go up to a minute and keep making incremental progress on a daily basis. Eventually, you’ll build up endurance to where you can plank for longer! The great thing about planking is that it’s something which you don’t have to do every single day.

Planking is a great exercise for beginners. It’s something you can do at home without any equipment. You’ll have to build up tolerance to this exercise. To begin with, you might only be able to do a few seconds of planking. As you progress in your ability, you’ll be able to gain more strength and therefore more endurance meaning you’ll be able to plank for longer.

Why does my belly hang when I do planking exercise?

November 11, 2022 by Core Exercise Tips Strength Training 1

Why does my belly hang when I do planking exercise?

Why does my belly hang when I do planking exercise

Planking is a great exercise that can help to tighten your belly. These exercises aren’t fun when you first get started doing them. But, they are powerful whole-body exercises that can tone and tighten your core. They’re great for your whole body and your mind. 

What is planking

Planking is a simple exercise where you’re supporting your body weight with your arms. Most often, it’s essentially holding a pushup position. It’s a whole-body exercise that builds up strength in your arms, back, legs, and core. However, this exercise is especially targeted at your core as the Navy plans to replace sit-ups with planking exercises.

Why does my belly hang when you do planking exercises?

You have organs in your stomach. The reason is because of gravity (of course!) Everything in your stomach tends to go downward when your body is elevated off the ground. Fortunately, this does not pose any risk to your safety. However, it is advisable that you keep your back straight while performing this exercise to prevent injury. 

Why are planks great exercises?

Planks are great exercises for a number of reasons! The most important reason why people do planking exercises is that they are great for your core. Planking was used as part of a physical therapy routine in one case for a distance runner who was suffering from severe hip pain. After a 8-day exercise routine which included planking, she was able to return to her normal running routine pain free.

Consider making planking exercises a part of your regular exercise routine. This is a great way to build your core strength up, and a simple exercise to do. It has a low-risk of injury and is great for your whole body.

October 31, 2022 by Core Exercise Tips Health Tips 0

Is Exercise or Nutrition More Important For Losing Weight?

exercise or nutrition more important for weight loss

The great news for you is that even just a moderate amount of daily exercise can help you lose weight. If your curious as to whether or not exercise or nutrition is more important for losing weight, the short answer is both are critical. According to a study by the ACSM (American College of Sports Medicine) indicates that 250 to 350 minutes of exercise per week is able to produce moderate weight loss. This is certainly true in obese adults.

There is a “sweet spot” for weight loss. Combined with moderate dietary restrictions, 150-250 minutes per week is shown to produce moderate weight loss. Because this combines moderate amounts of physical exercise with moderate diet restrictions, it’s able to demonstrate that you’re able to achieve your weight loss goals without making extreme sacrifices.

It’s often very hard to find time to exercise as our lives are busy with multiple responsibilities. If you average the 150-250 minutes to a 7 day week, you’ll only need to find 21-35 minutes out of your busy schedule to exercise. If your mornings are busy, then you can split this time up throughout the day.

What Is Considered “Moderate” Exercise?

Moderate exercise is considered a medium-intensity physical activity. Moderate exercise can also be enjoyable, and even a part of your regular routine. 

The most common form of moderate exercise is taking a brisk walk around the block. But, moderate exercise can also include vacuuming, dancing, swimming, or other similar activities where you are moving around.  

Aside from weight loss, moderate intensity exercise is able to have additional benefits. Moderate intensity exercise also has an impact on other areas of your health. It’s shown to give your immune system a boost.

Aerobic Exercise Combined With Eating Less

Aerobic exercise is the exercise that “gets your blood pumping.” It’s jogging or running, dancing or hiking. Combining this with eating fewer calories will help you lose weight much faster. Even if it’s moderate-intensity aerobic exercise, combine this with eating less and you’ll be able to lose weight.

How Many Calories Should I Reduce My Diet By?

Remember that 1 pound of fat is 3500 calories. So, you need to create a calorie deficit of 3500 calories per week in order to lose 1 lb of fat per week. Most experts generally agree that it’s safe to lose approximately 1 to 2 lbs per week. Furthermore, people losing weight at this rate are more likely to be successful.

Wrap-Up

Exercise and nutrition are equally important for losing weight. A combination of both is critical for losing weight at a sustainable weight. Try to avoid making drastic cutbacks, and you’ll be able to be successful in your goals.

August 3, 2022 by Exercise Tips Health Tips Resources 0

Has anyone rehabbed their shoulder with resistance bands?

Has anyone rehabbed their shoulder with resistance bands?

Has anyone rehabbed their shoulder with resistance bands? I will be surprised if you haven’t heard about them. Introducing them into your workout routine help to provide extra resistance. Resistance bands help to strengthen the shoulder and also improve the tone of the rotator cuff muscles. They have two major features; portable nature and variety. Resistance bands are not your typical gym equipment which occupy much space and are relatively fixed. They are lighter and can be transported easily. They also come in different varieties. Resistance bands occur in different resistance levels as well as different colors. It follows that lighter-colored bands provide much lighter resistance. The benefits associated with the use of resistance bands explain the rise in their popularity.

What are Resistance Bands?

They are flat or tubular bands used as fitness tools for developing mobility, strength, and stability. Their use in exercise routines began in the 1990s. Originally made from surgical tubing, resistance bands are used as supports in heavyweights exercises. They also provide the same effectiveness as exercising with free weights. The different variants of resistance make it possible to use the right resistance requirement for an exercise. Resistance bands maintain tension during workouts. The added resistance that they provide makes the routine more challenging. Resistance bands are used essentially for rehabilitation. They are majorly used to restore mobility, flexibility, and functional strength of muscle groups post-injury.

How Do Resistance Bands Work?

Resistance bands work by introducing additional resistance, which correlates to the difficulty level of the exercise. The extra resistance is provided without the use of additional weight. In an exercise, the resistance force provided by the resistance band is counterbalanced by the force of your body weight which is the opposing force. Therefore when fitted in place, you are able to either push or pull against resistance. This way, you build up flexibility and strength without stressing the joints. The elastic nature of the bands allows you to focus and improve specific body parts. Therefore isolated muscle groups can be exercised without the risk of further injury. Blood supply is also improved. In a nutshell, resistance bands hasten the rehabilitation process.

Benefits of Resistance Bands

The alternate stretch of the resistance bands and muscle contraction help to improve tone. The tension created by the stretched band initiates muscle contraction. More stretch, more resistance, and the tougher the exercise becomes. In the long run, your endurance builds up. Resistance bands provide resistance independent of the force of gravity. This means all movements pertaining to an exercise can be performed. Regardless of your age and level of fitness, resistance bands are highly effective. Using resistance bands, many workout routines can be done while seated.

Final Word

Has anyone rehabbed their shoulder with resistance bands? Resistance bands are the most effective and highly recommended rehabilitation aid. Unlike weights, they exert no pressure on your joints. They restore muscle tone and functional strength. A return to full fitness post-injury occurs much faster using resistance bands.

July 20, 2022 by Exercise Tips Stretching 0

Will Kettlebell Swings Replace Deadlifts?

will kettlebell swings replace deadlifts

If you’re sick of going to the gym, you might be looking for new exercises that you can perform at home. Kettlebell swings are a great example of an exercise that use many different kinds of muscles at once. Will kettlebell swings replace deadlifts? Many think that there are some significant benefits to kettlebell swings that deadlifts cannot provide.

What are Kettlebell Swings?

A kettlebell swing is a lower-body exercise. As the name of the exercise suggests, the exercise can be performed with a kettlebell. It’s where you grasp a kettlebell with your hand, lift it off the ground, and swing it forward and backward. It’s an exercise which does not require a lot of physical space or equipment. It’s also fairly easy to master.

What are Deadlifts?

Deadlifts are slightly different from kettlebell swings. In a deadlift, a loaded barbell is placed flat on the ground, with a person standing directly behind it. The person lifting the weight uses an overhand grip in order to lift the barbell, while being careful to lift with their legs. 

What are the benefits of kettlebell swings?

Kettlebell swings are a great exercise because they are designed to move more muscles in your body at once. They are great for providing that full-body workout that many other exercises can’t provide. Not only are you exercising your muscles while doing kettlebell swings, you’re also getting your blood to pump faster. As long as you keep your back straight, you should be able to see some great benefits to kettlebell swing exercises.

Why Can They Be Done at Home?

Kettlebell swings are the perfect at-home exercise. They require very little equipment and space. However, you might want to be in a fairly open space to ensure that you don’t accidentally damage something in your home. They’re also very easy to do and can become a habit.

How Many Should I Do? How Heavy of a Kettlebell Should I Use?

The answer to both of these questions depends on your own personal preferences. Some people are looking for more of a challenge and may want to do 200 with a 50 lb. kettlebell. Others might want to scale back a bit and do 20 kettlebell swings with a 20 lb. kettlebell. What’s most important is that you do what is most comfortable to you.

Final Word

Will kettlebell swings replace deadlifts? Kettlebell swings and deadlifts are two different kinds of exercises. Deadlifts are aimed at the “bodybuilder” types looking to build up muscle. However, kettlebell swings can make a great day-to-day exercise. You may prefer kettlebell swings to deadlifts if you are looking for a whole body exercise that is easy to do.

July 8, 2022 by Exercise Tips 0