home workouts

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

How to 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 johnc Exercise Tips Health Tips Strength Training Stretching 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

How to Recover Faster from Your Home Workout with Anti-Inflammatory Foods

Recover Faster from Your Home Workout witRecover Faster With Anti-Inflammatory Foods

Nutrition is a part of overall health, and a great way to recover faster from your home workout is with anti-inflammatory foods. Here is a brief overview of the benefits of eating anti-inflammatory foods before or after exercise, as well as a few examples of foods with anti-inflammatory properties.

What are anti-inflammatory foods?

Anti-inflammatory foods are foods that have the ability to reduce or slow damage to your body caused by environmental factors, stress, and aging. Too much inflammation results in serious chronic diseases such as heart disease, liver disease, and diabetes.

Anti-inflammatory foods are typically antioxidant-rich sources of nutrition. Olive oil, vegetables, fish, and green vegetables are great examples of anti-inflammatory foods. These are able to have a very positive impact on your overall health and well-being.

1. Anti-inflammatory foods slow aging

Research demonstrates that inflammation in the body is a major accelerant of aging. This is due to damage caused by radical oxygen species in the body. In all parts of the body, including even the eyes, reactive oxygen species are demonstrated to cause inflammation and aging. A study looking at the retina has discovered that reactive oxygen species cause damage to the retina over time.

These anti-inflammatory foods work by restoring antioxidant activity and other critical components of overall health. Free radicals cause damage to DNA and living cells through chemical interactions. Anti-inflammatory foods have Antioxidants that are able to absorb these damage-causing free radicals to prevent further damage.

2. Anti-inflammatory foods are a mood booster

A significant component of mood is nutrition, as there is a clear link between nutrition and improved mood. Your intestines have receptors for serotonin, a chemical that your body uses in order to regulate your mood. When anti-inflammatory foods are absorbed by the intestines, your body’s serotonin levels get a major boost. As added evidence of the benefits of anti-inflammatory foods, processed foods have the opposite effect.

3. Anti-inflammatory foods help your body heal faster

Anti-inflammatory foods are great for helping your body counteract the effects of chronic disease. Inflammation is the body’s response to being injured. Over time, too much inflammation is what causes chronic heart, brain, lung, and liver diseases. Because anti-inflammatory foods support the immune system, this means that your body is able to recover quickly from illnesses or even exercise. Furthermore, anti-inflammatory foods are able to lower cholesterol levels.

As you know, exercise puts a lot of stress on the body. You are probably very familiar with the post-workout aches and pains that you may experience. The reason why you feel this way is because of the stress caused by exercise. Anti-inflammatory foods counteract these effects by reducing post-workout inflammation.

Citrus

Citrus fruits (Oranges, Limes, and Lemons) are a rich source of Vitamin C and other antioxidants. These vitamins are able to absorb the damage-causing free radicals. The Vitamin C found in citrus fruits is also critical to the functioning of your immune system.

Leafy Green Vegetables

Leafy green vegetables are always a very rich source of antioxidants. Kale is a widely recognized source of antioxidants. It is packed with Vitamins A, C, and K as well as carotenoids. Leafy green vegetables are always a great source of nutrition as natural superfoods.

Spices

Turmeric is another common source of antioxidants. As a spice, it’s known for its powerful free-radical absorbing abilities. It has also been demonstrated to improve memory and overall cognitive health on top of its antioxidant benefits

Incorporating antioxidants into your diet is the best way to improve your health. If you’re looking for a way to improve your nutrition and recover quickly from exercise – add antioxidants to your diet!

October 9, 2023 by johnc Health Tips obesity 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

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

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 johnc Exercise Tips 0

How Often Should I Do Home Workouts?

The answer is surprisingly, or not surprisingly simple:

It’s up to you. There’s no set amount of home workouts which you should perform. You can stick to what you feel comfortable with.

Remember the following:

Some research (at least from a cardiovascular perspective) suggests that there is a benefit to exercise with more intensity rather than at smaller intervals.

In other words, you don’t want to do workouts which are so intense that you end up burning yourself out after a very short period. You’ll put yourself at risk for an injury.

But, even the researchers admitted that even doing intensive workouts can mean that you are more likely to injure muscles.

What are HIIT Intense Workouts?

Intense workouts can last a few minutes or a few seconds, and are done in repetitive increments. So, you might perform a few seconds of high intensity running, with a minute or so of a lower intensity exercise. This gives you an opportunity to get your heart rate elevated and some time for cooling off.

Weight Loss

The experts also weighed in on weight loss. They suggest that calorie restriction is critical to losing weight. Proper diet can also play a huge part in losing weight.

The Verdict

The experts even disagree on the benefits of higher intensity workouts. So, just don’t work out so intensely that you injure yourself. Think about what you want to accomplish, and just add on to your goals gradually. Don’t try to accomplish everything in a single workout session – all workout goals take time.

January 6, 2021 by johnc About Home Gyms Exercise Tips 0