10 Essential Desk Exercises For Designers
Put paid to poor posture and ensure you remain in top form.
1. The Pectoral Stretch
Before you begin, you must put all concerns of self consciousness out of your mind. This is about you, and improving your well being. It will be you that has the last laugh! Desk exercise rule!
First Interlink your fingers, then place your palms on the back of your head. Next tilt your pelvis forward, push your chest towards your desk and pull your elbows back. Hold for 30 seconds. Repeat every 30 minutes.
2. Chair Tricep Dips
Although this one may be a little embarrassing, It’s definitely worth it for the results. Grab a hold of your chair’s arms and dip down to the floor without having your bottom touch the floor. This exercise will work out your triceps and core. Try five sets at 30 seconds each .
3. Book Press
Here’s a perfect way to put one of those fat phaidon volumes to a good use. Work your triceps by grabbing the heaviest book you have, holding it behind your head then extending your neck and then repeat.
4. Seated Hip Stretch
This is a great stretch to do a couple of times throughout the day. And you wouldn’t be the first to forget about stretching your hips! So, whilst you’re sitting. cross one ankle over the knee on the other leg. Sit up tall and gently lean forward. You should feel a stretch in your glute lean forward. You should feel a stretch in your glute and hip.
5. Core Strengthner
If you’re worried all those little nibbles throughout the day are taking their toll on your abs, try this core strengthening exercise. Sit upright on your chair, with weight evenly spread on both feet.
Without letting your pelvis tilt or your back slumps, lift your right foot off the floor, bringing the thigh towards the torso and keeping tummy muscles engaged. Pause, then lower and repeat with the left. Alternate for two sets of eight repetitions.
6. Don’t Forget Your Wrists
Be honest: most of the time, you probably don’t sit properly when working at a computer. And if you spend a lot of time typing, that means you could be at risk of getting carpel tunnel syndrome. One way you can guard against this hideous condition is to exercise your wrists throughout the day. Around every hour or so try to roll your wrists ten times clockwise.
7. The Latissimus Dorsi Stretch
For this next desk exercise you must keep your fingers interlinked from your pectoral stretch and straighten your arms so your palms move to face the ceiling. Now lean to your left and then right: you should feel a gentle stretch down the opposite side to which you are leaning. Hold each side for 20 to 30 seconds and repeat every 30 minutes.
8. Stretch your Back with a “Big Hug”
Many of us are too familiar with that aching back pain after a hard day’s work. To relieve some pain, and to possibly stave off potential back problems, hug your body, placing the right hand on your left shoulder and the left hand on your right shoulder. Breathe in and out, releasing the area between your shoulder blades.
9. Dumbbell Curls
While on the phone, grab a dumbbell and do bicep curls for 20 repetitions three times a day. Straighten your arms by your side and bring your hand (dumbbell) to your shoulder, whilst keeping your palms up. Do one at a time if you’re on the phone, or two if you’re reading through some documents.
10. Neck Range of Movement
To prevent neck stiffness, turn your head to the left, right, up and down in a slow, controlled movement until you feel a gentle stretch. Repeat every 10 to 20 minutes. Avoid rolling your neck as this can upset the small joints in your spine.
The Best Equipment To Do Calisthenics At Home
Discover what are the best equipment for calisthenics to have efficient body weight workouts at home. Train whenever you want, get results.
- Power Towers
A power tower is the best and most versatile workout equipment for having training at home. There are several versions, but typically each of them comes with a pull and a dip section. Others come with extras like a push-up station and other accessories
- Pull Up Bars
If you do not have enough money for a tower yet, then a simple pull up bars is the solution for you.
- Dip Stands
In case you have already had a bar but you cannot do dips then this equipment is for you. Dipping is one of the most beneficial exercises for for upper body strength, so it must be included in an efficient calisthenics workout routine.
- Gymnastic Rings
A ring is not the most important pieces of equipment for body weight training, but with the help of them you can boost your bodyweight training to the next level. Just think about gymnasts, how perfect body they have
- Push Up Bars
While there are lot of push up variations out there, push-ups bars make this exercise even better. With the help of them you will be able to go down deeper and that stimulates the chest muscles better. Plus, these tools are pretty cheap.
- Weight Vest
As you get stronger and familiar with the various calisthenics moves, the time comes when you want to give an extra boost to your bodyweight workouts (or better your own weight is not enough anymore).
- AB Wheels
While there are lots of calisthenics exercises you can do to strengthen and tone your entire midsection, there is one abdominal exercise equipment i recommend, the ab wheel. This simple tool trains the abdominals completely (plus your lower back, shoulders, legs and back).
- Jump Rope
Strength training is just one part of building a solid and lean body: cardio is vital as well. It helps to burn extra calories for weight loss, develop your endurance and improve your cardiovascular system
9 Ways To Tame Your Chronic Pain
- Take Deep Breaths
The average adult takes 8 to 16 breaths that really fill your lungs will help you relax, which can lesson your discomfort.
- Get A Good Nights Sleep
Without enough rest, pain triggers may worsen. So how much sleep is enough? It varies by person, but most adults need 7 to 8 hours a night. The simple answer: however much you need to wake up rested and rejuvenated.
- Exercise Regularly
Get the big 3 -stretching, strengthening and aerobic activity -into your routine 3 to 5 days a week for at least 30 minutes. Stretching keeps muscles limber and tendons elongated. Strengthening core muscles in your back, pelvis, hips and abdomen aids balance and stability. Aerobic activity works the most important muscle, your heart and stimulates circulation.
- Tackle Your Tobacco Habit.
Smoking cigarettes or cigars decreases circulation, aggravates medical conditions, increases sensitivity to pain and may interfere with pain medication. Same goes for chewing tobacco.
- Practice “mindfulness meditation.”
This involves observing your pain rather than suppressing it. It sounds crazy, but by relaxing and accepting discomfort you may better tolerate it. So for 20 minutes a day, sit or lie in a comfortable position in a quiet spot and just be aware, moment by moment, of your breathing, the unfolding of sensations (including pain), and your thoughts and feelings.
- Eat a Whole-Food, Plant-Based Diet.
A healthy diet promotes circulation, curbs inflammation and may soothe aching muscles and joints. Base meals on whole grains, legumes and fruits. Start by ditching the worst offenders: processed meats, red meats and refined carbohydrates like sugar, white bread and pasta.
- Try Yoga.
Yoga can quiet your breathing, reduce muscle tension and energize your body and mind, all of which can ease pain. And you don’t have to be a yoga master to reap rewards: Plenty of beginner poses are found online, including the warrior pose, mountain pose, child’s pose and more.
- Indulge Your Hobbies.
Take part in activities that bring you pleasure, whether gardening, fishing, cruising garage sales or carving wood. There’s a hobby for everyone that can reduce stress and take one’s mind off the pain
- Be Social.
People who interact with others tend to reduce anxiety and better manage chronic pain. So have lunch with co.workers, take on a special group project, cheer on your grandson at a soccer game or go to an arts festival.
Benefits Of Regular Physical Activity
You Know exercise is good for you, but do you know how good? From boosting your mood to improving your sex life, find out how exercise can improve your life.
- Exercise Controls Weight
Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don’t need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can’t do an actual workout, get more active throughout the day in simple ways – by taking the stairs instead of the elevator or revving up your household chores.
- Exercise Combats Health Conditions And Diseases
Worried about heart disease? Hoping to prevent high blood pressure? No matter what your your current weight, being active boosts high-density lipoprotein (HDL), or “good,” cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. In fact, regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and falls.
- Exercise Improves Mood
Need an emotional lift? Or need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly which can boost your confidence and improve your self-esteem.
- Exercise Boosts Energy
Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores.
- Exercise Promotes Better Sleep
Struggling to fall asleep? Or to stay asleep? Regular activity can help you fall asleep faster and deepen your sleep. Just don’t exercise too close to bed time, or you may be too energized to fall asleep
- Exercise Put The Spark Back Into Your Life
Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can leave you feeling energized and looking better, which may have a positive effect on your sex life. But there’s more to it than that. Regular physical activity can lead to enhanced arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than the men who don’t exercise.
- Exercise Can Be Fun
Exercise and physical activity can be a fun way to spend some time. It gives you a chance to unwind, enjoy the outdoors or simply engage in activity can also help you connect with family or friends in a fun social setting. So, take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy and just do it. If you get bored, try something new.
The Bottom Line On Exercise.
Exercise and physical activity are a great way to feel better, gain health benefits and have fun. As a general goal, aim for at least 30 minutes of physical activity everyday. If you want to loose weight or meet specific fitness goals, you may need to exercise more. Remember to check with your doctor before starting a new exercise program especially if you have any health concerns.
7 Health Benefits of Exercise Bike Workout
- Calorie Burning
If you work at a moderate pace for 30 minutes you can expect to burn about 260 calories
- Strength Building
Building up leg muscles, increasing tone and improving overall fitness and stamina.
- Joint Health
Ideal for keeping our joints mobile and healthy. The motion works the hips, knees and ankles in a repetitive motion without causing too much strain.
- Reduce Cholesterol
Can lower bad cholesterol to the point where 30 minutes every weekday could actually extend your life.
- Improve Heart Health
has the potential to strengthen the heart, ensuring that it circulates blood and oxygen more easily.
- Improve Your State Of Mind
Great tool for dealing with mental health issues such as anxiety and depression. This action also releases endorphin to physically make users feel better.
- Track Progress & Push Boundaries
Provide a simple form of exercise with trackable goals. Help to create a outline that stick