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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 johnc Exercise Tips 0

What is a 5 Minute Morning Exercise For Beginners Without a Gym?

A 5 minute morning exercise for beginners without a gym is a great way to start the day! This is a perfect routine for people with no time. When you start your day off right with this simple 5 minute routine, you’ll feel energized and ready to take on the rest of the day. Modern life is fast-paced and busy.

Many studies have demonstrated the value of even a tiny amount of exercise on a daily basis. Studies with hamstring muscles for periods of 30 seconds have demonstrated the value of a quick hamstring stretch

Consider incorporating exercise into your daily routine, and you’ll start the day off right. Here is a quick 5 minute routine that you can incorporate into your day-to-day exercise habit!

Minute 1: Stretch

Daily stretching improves blood circulation, reduces stress, and improves your overall range of motion. The key is to ensure that you’re stretching each of the main muscle groups in your body (Chest, Back, Abdominal, Arms, and Legs). Aim to hold each stretch for at least 10-15 seconds.

You can easily stretch your back and leg muscles while lying down in bed. Simply lie flat on your back, bring your legs toward your chest and hold the position for a period of 15 seconds each. Arms/shoulders can easily be stretched while seated. Extend your right to the left side and hold it with your left hand. Repeat with the left arm, and extend it to the other side.

Minute 2: Push-ups

Push-ups are another simple exercise that you can do in just 1 minute per day. Aim to complete 40-50 of these in a 1-minute session. Push-ups have benefits for both muscle strength and cardiovascular health. Just aim to keep your back straight, place your hands at shoulder-width apart from one another, and repeat the push-up motion.

Minute 3: Mountain Climb

This is an easy and fun core workout! Mountain climbs begin in a pushup position. Instead of doing a pushup, bring your legs forward and backward as if you were running in place from a pushup position. Aim to complete 20-30 of these at various paces, both slow and fast. It’s easy to accomplish this in a few minutes or less each day. These have been demonstrated to improve cardiovascular function and range of motion in the legs.

Minute 4: Burpee

A burpee exercise begins from a standing position. Start by moving your legs side by side inward from the push-up position (similar to doing a mountain climber). Jump back up, and clap your hands in the air. While jumping back up, bring your legs inward toward your chest. This can be a difficult exercise, especially if you’re a beginner. Aim to do 10-20 of these in a minute. As part of a series of similar exercises in a research setting, Burpees demonstrated significant improvements in body oxygen uptake and endurance.

Minute 5: Run In Place

If you can’t run outside, running in place indoors can have the same cardiovascular benefit. Run in place for the last minute of your exercise. It’s a great way to build your strength, as you’re shifting your weight from one leg to another. It’s a great alternative to exercising outside if you are unable to run outside.

There’s nothing that should hold you back from adding exercise to your day-to-day routine! It’s a critical part of your day, and neglecting it means that you’ll neglect your health and future health needs. A brief daily exercise routine can help you make consistent progress toward health and wellness goals.

June 2, 2024 by johnc Core 0

Unlocking the Power of Vitamin D: A Guide to Boosting Bone Health and Wellness Through Proper Consumption

Vitamin D is often known as the sunlight vitamin For bone health, it is very important for bone health that you consume it on a regular basis. It’s one of the 4 essential vitamins, and there are plenty of great sources of the vitamin which are available to you. The consequences of a vitamin D deficiency are very severe, meaning it’s important to consume it on a regular basis to maintain your overall health and wellness. Here are examples of sources of this essential and beneficial vitamin. The recommended amount of Vitamin D consumed on a daily basis is 400-800 International Units.

Milk

It’s widely known that milk is a rich source of Vitamin D. In one 8 ounce glass of milk, you’ll find approximately 110 International Units of Vitamin D. Consuming approximately 4-6 8 ounce glasses of milk per day will provide for the full amount of your recommended daily vitamin D serving. Milk also has calcium and other essential vitamins and minerals that benefit your overall health.

Fish

According to the USDA guidelines, Rainbow Trout is a great source of Vitamin D with over 645 International Units. This is followed by salmon at between 383-570, and a serving of only 3 ounces of either fish is able to suffice. Fish is also rich in omega-3 fatty acids which support heart health, and is also known for being a lean source of protein. Fish is the richest source of Vitamin D on the USDA guidelines list.

Orange Juice

Just one cup of orange juice has 114 IU of vitamin D! You won’t necessarily find vitamin D in cold-pressed orange juice because it’s not a natural part of an orange. Vitamin D is often added to standard orange juice before it is sold. This is the same size as a small glass. It’s very easy to get a large amount of your body’s necessary vitamin D when you wake up. Because fat is not required for absorption, orange juice is a great option for adding vitamin D to your diet.

Cheese

Just a tiny amount of cheese is packed with Vitamin D. Fortified American Cheese is another great source of Vitamin D. Just 1 and ½ ounces of cheese has 104 IU of Vitamin D. Naturally, cheese can contain up to 30 IU of vitamin D. Aside from being a rich source of Vitamin D, it’s also packed with other nutrients. These include Vitamin A and calcium, which is a critical mineral for bone health. Cheese is a great snack when you’re looking for a quick and nutrient-packed bite to eat.

Sunlight

Sunlight is another great way to get Vitamin D! This is a perfect option during the summer months. Sunlight also does not cost anything, which makes it an excellent option when the sun is out. Approximately 15-30 minutes of sun exposure per day will provide your body’s required daily amount of Vitamin D. During the winter months, or at times when it’s not possible to go outside – it’s important to supplement with additional Vitamin D.

Vitamin D is important for bone and immune health. Especially during the winter months, you may not be getting enough of it. That’s why it’s important to make Vitamin D a regular part of your diet.

November 13, 2023 by johnc Health Tips 0

Small Steps, Big Gains: 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.

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

Crushing Fitness Goals while at a Startup: Tips for Exercising Around Late-Night Schedules

Although you may be busy, it’s possible to exercise around your late-night schedule while at a startup! Although startups require a demanding work schedule, don’t let that deter you from getting the physical exercise that you need in order to meet your fitness goals. Exercise has a ton of both mental and physical benefits. You just need to be creative to ensure that you’re getting the right amount of exercise that you need. Here are a few tips to craft your workout routine around your busy startup schedule!

A few minutes at a time is better than nothing to exercise around your late-night schedule while at a startup

If you only have a few minutes each day, a little bit of physical activity can be better than none at all. A quick 10-minute jog outside, this will give you a quick boost of energy! You’ll also be able to have the cardiovascular benefits of increasing your heart rate. A 2011 study indicates that significant benefits in terms of better mood scores were demonstrated following a 10-minute jog. The outdoors, fresh air, and the burst of physical activity will help you gain more clarity and focus.

Stretching!

Stretching is always a great way to build your body’s core physical strength. It is a quick and easy exercise that you’re able to do at your desk. This study indicates that between 10-30 seconds of stretching is able to increase your muscular range of motion. If you don’t have time for a jog, then a quick stretch is the best option. Although you won’t be able to have the cardiovascular benefits of a jog, you’re still able to benefit from the muscular strength gains.

Deep Breathing

Looking for a quick way to improve your mental health? Try deep breathing exercises. These are fast, and are correlated with lower anxiety and stress levels. If you’re working a hectic startup schedule, these exercises can help you calm down. With 30 minutes per day of deep breathing exercises, 40 participants in a study in China displayed lower stress and cortisol levels following the end of an 8 week period. Deep breathing exercises are fast, and are great for releasing tension that you have built up.

Jumping Jacks

Jumping jacks are a great exercise for cardiovascular health. They are often part of a high intensity interval training program. Following a 20 minute, 4 time per week, 4 week series of jumping jacks and HIIT exercises, participants in a study showed lower stress levels and lower resting heart rate. This demonstrates that quick and simple cardiovascular exercises for a brief period of time on a daily basis can impact your cardiovascular health and overall stress level. The study recommended exercising within 64% to 94% of the recommended maximum heart rate for the most benefit.

July 29, 2023 by johnc Health Tips 0

What Are the Most Effective Fitness Routines for software developers working at home to build strength?

software developers working at home build strength

Being a software developer who works at home often means having a very busy schedule, and it may be difficult for software developers working at home to build strength. A large part of that time will be spent sitting, in front of a computer screen. While this means a lower risk for injury, it also means less opportunity for exercise throughout the day. However, it can be difficult to build strength when you’re sitting all day. Here are a few good exercises for building muscular strength. These are all exercises which you can do in a spare 5-10 minutes

1. Pushups

This is an easy exercise that does not require any equipment. It can be done at home in very little time – one of the best, most effective exercises for building strength. They target the arm, chest, and shoulder muscles. This is a great example of an exercise which you can do for just minutes every single day and will definitely feel the rewards if you do it consistently over time.

2. Jumping jacks

This may seem like a childish exercise, but jumping jacks are great for building strength. These are primarily targeted to your lower body muscles such as hip and calf muscles. It also has cardiovascular benefits, as these trigger blood circulation. These exercises are really simple – on a flat surface, extend your feet outward as you jump and raise your arms above your head at the same time. You can do these in a few minutes each day.

3. Squats

A body weight squat can be very powerful, targeted at your glute and thigh muscles. It requires you to stand with your back bent down as if you were in a squatting position, but you don’t fully squat. If this exercise is too difficult, then you may want to consider resting one knee on the ground.

4. Grip Exercises

Grip strength is an important part of your overall strength. It’s worthwhile to exercise these muscles, especially if you’re using a keyboard intensively. You can use hand grippers to improve your hand strength. Hand strength is a critical part of strength, since you’ll use this form of strength as a part of your day-to-day life. Hand grippers are relatively inexpensive, and take up very little room. Alternatively, if you have dumbbells a simple carrying exercise can also help you build grip strength.

5. Planking

Planking is an easy way to build up core muscle strength. It’s a quick and easy exercise that you can do at home. Planking is very simple – all you need to do is hold a pushup position. It targets the core muscles in the abdomen, but it also helps build strength in the rest of your muscles including your arms and legs.

March 21, 2023 by johnc Health Tips 0

If Russian Twists are bad for your back why aren’t hanging windshield wipers

Many people doing abdominal muscles often compare the safety risk of one over the other, thinking if russian twists are bad for your back, why aren’t hanging windshield wipers? Fortunately, it’s possible to build your abdominal muscles while avoiding potential back injuries in the future. For that reason, many often compare one form of exercise to another in order to determine safety and efficacy.

What are Russian twists?

Russian twists are a common sitting exercise. While sitting, this is where you lift your feet off the floor and pass a weight from one side of your body to the other. This is not an easy exercise, but it’s not something that’s too difficult to do. You’re moving your body in a twisting motion, which is why it’s called a twist.

What are hanging windshield wipers?

This is a very difficult exercise that you can’t do at home. It requires you to hang vertically from a bar,a nd swing your legs from left to right. Furthermore, this exercise requires you to orient your legs in a way that they are parallel to the floor. Imagine making your legs look like a windshield wiper on an automobile. This is also an advanced exercise that may not be a great idea for beginners due to its high risks of injury. Part of the reason why this exercise carries a lower risk of an injury is because people doing this exercise may have more experience!

Risk of a Back Injury From Russian Twists

Many online writers suggest that Russian twist exercises are dangerous due to a risk of compression. One athletic therapy journal article from 2008 indicates that the Russian Twist exercise is a great advanced core exercise. Another study mentions an older golfer who used russian twists as part of an exercise routine as a way to help improve core strength.

It’s clear that russian twists are a form of exercise which are well-documented to produce great results. However, this doesn’t mean that this form of exercise does not come without the chance of an injury. A trainer was quoted in Men’s Health suggesting that the exercise places a lot of pressure on the spine. It’s certainly true that a rotational position with the exercise is very likely to cause an injury. In most cases, the recommendation is to avoid the exercise due to the spinal pressure. This is especially important to consider if you’re new to exercise.

Alternatives

Ultimately, both Russian twists and hanging windshield wipers are core exercises. They’re designed to target the muscles in your abdomen. Fortunately, you can still work these muscles with a much lower risk of an injury. You might consider planking! This might be a slightly uncomfortable exercise at first, but you’re able to build the same core muscles that you would build with a Russian twist!

Conclusion

There have been studies which have shown the benefits of Russian twist exercises. But, there’s also plenty of evidence which suggests that the exercises are dangerous. Therefore, you may want to reconsider these, especially since there are other great options that are able to work the same muscle groups.

October 22, 2022 by johnc Core Strength Training 0

What is the best home gym equipment for losing belly fat

Exercising at home, and want to know what is the best home gym equipment for losing belly fat for you to buy? The good news for you is that you’re able to burn belly fat – even if you’re exercising at home. Not all exercise equipment is created equally for burning fat; but each type of equipment has its advantages and disadvantages. Here are a few suggestions to help you get started with building your home gym.

1. Kettlebells are the best home gym equipment for losing belly fat

Kettlebell swings are powerful exercises. This is ultimately a full-body exercise, as these weights can help you build your core strength up. The benefits extend all the way down from your arms, core, and your legs. Furthermore, kettlebells don’t take up too much room. They’re not very portable, but kettlebell exercises are great exercises that you can do at home.

2. Resistance Bands

Resistance bands are a great piece of equipment to have because they can travel with you wherever you go. They create additional “resistance” on your muscles, and can be used for a full-body workout without having to have a lot of big, heavy weights on hand. They’re super light, and great for your workout. Resistance bands come in varying levels of tension, meaning you’re able to buy ones which are able to require more strength.

3. High Quality Shoes

Running / biking / jogging is a great way to burn extra calories. These activities can take you out of your home environment, boosting your mental and emotional health. Therefore, you’ll want to have a great set of running shoes on hand. Look for a sturdy, comfortable pair that are reasonably-priced.

4. Yoga Mat

Yoga is a powerful exercise that is relaxing and allows you to use many different muscles in your body. A yoga mat is a great thing to have on hand as it makes for more comfortable stretching as opposed to a hard floor. Yoga mats are easily rolled up, and are also very portable.

5. Jump Rope

This exercise isn’t just for schoolchildren. If you’re looking for a quick exercise that’s fun and burns a lot of calories, jumping rope can be another great choice. A jump rope is very portable, and can be stored nearly anywhere. It’s able to help build leg muscles and burn calories at the same time, plus exercise will feel a lot less like work and a lot more like play.

As you can see, home exercise equipment doesn’t need to be expensive or take up a lot of room. With a few simple pieces of equipment, you’re able to have access to some very powerful home workouts that you can do virtually at any time. Furthermore, if you travel a lot, you can also take many of these pieces of equipment with you wherever you go.

September 28, 2022 by johnc Health Tips 0

Why is it important to keep your back and neck straight while performing a hamstring stretch?

why it's important to keep your back and neck straight during hamstring exercises

Your hamstrings are leg muscles, and specifically they are the “upper leg” muscles that are right above the knee. We place a lot of tension on our hamstring muscles on a daily basis when we walk, run, or lift heavy objects. Hamstrings are often a part of our exercise routine, so stretching these muscles can be helpful to avoid soreness or injury.

Even though stretching is designed to prevent injuries, there’s still a potential for injuring yourself if you stretch improperly. You’re potentially placing additional stress on other parts of your body such as your neck or spinal cord. Here is a quick overview of why you should keep your neck and back straight while doing a hamstring stretch, along with a few ideas for hamstring stretches that you can do.

Remember that your body operates like a machine. While hamstring stretches are useful, they also come with a slight risk of an injury to your spinal cord. By keeping your back and neck straight, you’re able to reduce these injury risks when stretching. Stretching does place pressure on your spinal cord, and over time this repeated stress to your spinal cord makes injury very likely.

Flat-Back

One common hamstring stretch (Also one of the easiest ways to keep your spinal column straight) is to lie down on your back and lift your leg in the air. You can interlock your hands in order to support your leg.

Using Rollers

Rolling your hamstrings with a foam roller is an easy way to increase the blood flow to these muscles. Foam rolling is like a massage for your legs. It’s not exactly a stretch, but foam rolling has many of the same benefits without putting pressure on your spinal cord.

Standing Stretch

While being careful to keep your neck and back straight, stand on one leg and elevate the other one slightly. This is a fairly easy one to do as you’re able to stand upright while doing it. A standing stretch is a simple and easy one to do.

Stretching is a great way to relieve tension in your muscles. It’s also able to prevent soreness before you exercise. If you stretch before exercise or in your day-to-day life, stretching is a great part of exercise if you do it right!

September 2, 2022 by johnc Health Tips 0

How does stretching make the body more loose and flexible over time?

Stretching has major benefits for your body’s overall flexibility.

However, it takes time for you to see the results of the effort that you are putting in.

You’ll be surprised to realize that even a little bit of stretching goes a long way to improving your muscle flexibility. Researchers indicated that over an 8-week period, even 15 to 30 seconds per day of stretching a single muscle can improve its range of motion.

Stretching has a huge payoff for the small amount of time required. This is great to remember if you’re ever busy, or you just don’t have enough time to get exercise in the day. If you do a little bit of stretching each day, at a minimum you are able to do something which will improve your flexibility.

Stretching repeatedly (over time) extends a muscle outward. Not only does that help to strengthen the muscle that you’re stretching, you’re helping to expand the muscle.

There are two ways to stretch. The first way is to extend the muscle fully out and hold for the desired period of time. The second is to repeatedly extend the muscle out and pull it back in.

In case you haven’t thought about it, give stretching a try!

March 31, 2022 by johnc Stretching 0