With a hectic work schedule and seemingly endless errands to run, time can sometime feel too valuable to spend on a light morning or afternoon workout. However, the enormous therapeutic benefits your body and mind will experience by simply delegating 10-15 minutes a day for stretching and cardio should not be underestimated. On top of improving the strength and flexibility of your body, you can promote better blood flow, increase your metabolism, improve your mood and energy level, sleep better, support your immune system, and help prevent a lifetime of low back pain.
The holistic effect of these benefits is that you will feel better, be happier, and increase your productivity at work. New research is supporting the idea that habitual light exercise is better for you than infrequent intense workouts. The secret is that each day you are raising your heart rate, conditioning your body to work more efficiently. Of course, it’s much easier to talk about changing your morning routine to incorporate a workout, but if you preplan workout strategies and set achievable goals, you’ll not feel lost or overwhelmed. Here are a few specific exercises that HealthyBack.com recommends for you to start feeling and working better:
This exercise strengthens your abdominal muscles:
- Sit on the Body Sport Exercise Ball (pictured right) with both knees bent and your feet flat on the floor.
- Slowly raise your head and shoulders off the floor, keeping your hands across your chest or behind your head for more resistance.
- Work up to 30 repetitions.
*Tip - aim your right shoulder towards your left knee – or vice versa – to work your oblique muscles.
Leg & Back Stretching
Contrary to what you may believe, stretching strengthens muscles and will increase your heart rate. However, it is important to find space for correct positioning. If you incorporate a hip-height surface likethe Health Mark Exercise Bar, these positions are made more attainable. Here are the steps to a simple hamstring stretch, which indirectly can help alleviate back pain and soreness:
- Stand perpendicular to the bar and place your ankle at hip-height level.
- Lean your upper body and head towards your foot until you feel significant pressure and then hold for 10 seconds.
- Repeat at least 3 times, with each attempt going further than before.
Low Impact Trampoline Exercise
This all-around aerobic workout targets your legs and abdominals:
- Stand on a Stamina InTone Jogger trampoline to get a feel and grab onto the handlebar
- Jog for 15 minutes and feel the responsive covering working your abs without any pressure on your legs or feet.
If these exercises do not seem like your cup of tea, there are numerous other quick, daily routines to get in shape, such as brief Pilates, motion inducing fitness machines like the iJoy Twist and iJoy Board, or whole-body vibrating resister machines like the Health Mark Port-A-Vibe. No matter what you do to get in shape, the most important part is keeping a patterned schedule, which often means having the exercise prepared beforehand. By purchasing any of the above products at HealthyBack.com, you can always be ready for a quick, beneficial workout to improve your life.
HealthyBack.com is a specialty retailer that provides high-end comfort solutions and ergonomic products for back pain and other physical conditions. The company offers pain relieving products for sleeping, working, exercising and relaxing including back and neck supports, specialty mattresses, office chairs, exercise and therapy equipment, recliners and massage chairs. Healthy Back sells recognizable name brands such as Herman Miller and Tempur-Pedic, but also represents smaller, specialized manufacturers offering a growing selection of house-branded goods. Healthy Back has 23 stores in 6 states across the United States, and also sells through its website and call center, making it the largest privately owned back care retailer.