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5 Everyday Health Tips for Desk Jockeys

5 Everyday Health Tips for Desk Jockeys

Today’s workforce is heavily comprised of jobs that require workers to sit at a desk for eight hours a day. While sitting at a desk all day may seem like a treat to those in manual labor careers, the desk jockey lifestyle comes with its own unique set of problems.

A sedentary lifestyle can be bad for one’s health in a variety of ways. Sitting all day can just be downright painful. If you are someone who earns your living as a desk jockey and would like to feel better, while taking a proactive approach with your health, here are 5 tips that can help make your job a little easier on your body.

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Take A Walk

While it may not always be easy to tear yourself away from the computer while at work, it is extremely important that you do so if you want to ward off the body pain and discomfort that can result from sitting at a desk all day. Even if it’s just for a few minutes every hour or so, get up from your desk and walk around. Take a walk to the vending machine. Go say hi to a coworker. Just get up from your desk every once in a while to maintain a healthier, pain-free body while working as a desk jockey.

Get Proper Nourishment

While sipping coffee and eating candy or other junk food may give you a momentary boost of energy when you’re sitting at your desk at work, the crash that eventually occurs can be draining to your body and mind. Instead of filling up on caffeine and unhealthy snacks while at work, try to drink more water and choose healthier snacks like nuts, granola bars, or fruits and vegetables. Not only are these nourishing choices better for your overall health, but they will also help you feel better, too.

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Avoid Eye Strain

Looking at a computer screen all day can be extremely bad for your eyes. Not only can staring at a computer for eight hours a day effect your vision, but it can also cause headaches and an increased sensitivity to light. If you would like to avoid these problems, make sure your computer screen is at least an arm’s length distance from your eyes. If this distance makes it difficult for you to read the print on your computer, try increasing the font size.

Sit Up Straight

Proper ergonomics in the office is vital to maintaining a healthy, pain free body. When you sit up straight, your back will be more properly aligned and you can avoid painful back issues that can occur as a result of sitting at a desk all day. According to an occupational safety expert who earned their safety degree online, these back problems could become serious enough to affect one’s work or even lead to a workplace injury. If your posture isn’t the greatest it may take a little while for you to get into the habit of sitting up straight, but it is worth the effort if you want to protect your back from the pitfalls of being a desk jockey

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Take A Vacation

Sitting at a desk all day can take a toll on both your physical and mental well-being. It is for these reasons that vacation time is crucial to your health and happiness as a desk jockey. Even if you are the type of person who feels guilty about taking time off work, know that using your vacation days is vital to both your physical and mental health. You were given those vacation days for a reason, so take advantage of them!

Conclusion

These are just five great ways to help keep your body and mind healthy and happy while you work as a desk jockey. From walking and eating healthier to protecting your eyes and practicing better posture, there are a variety of health tips you can use to protect your body from the abuse that can occur as a result of being a desk jockey.

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Even if you utilize these tips to make your office job less damaging to your body and mind, nothing will refresh you more than a vacation! Be sure to incorporate these five tips into your workday schedule and you will begin to reap the positive benefits of a healthier and pain free body.

Featured photo credit: StockSnap.io via snap-photos.s3.amazonaws.com

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Kara Masterson

Freelance Writer

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Last Updated on October 15, 2020

10 Lower Body Workouts Anyone Can Try at Home

10 Lower Body Workouts Anyone Can Try at Home

Are you having a hard time going to the gym for strength and conditioning? Do you want to work on your lower body strength but aren’t sure where to start? In this article, we’ll be breaking down 10 lower body workouts anyone can try at home. No gear is needed for these workouts, just some space and a bottle of water waiting nearby.

What Do Lower Body Workouts Target?

When you tackle a lower body workout, you’ll be focusing mostly on leg workouts that strengthen your thighs and calves

.

However, a lower body workout can also be great for strengthening your hips, glutes, and core, as well as stabilizing your knee and ankle joints[1].

Major muscle groups for lower body workout

    Building lower body strength is key to helping you move through your day without pain and stiffness[2]. It can also help you achieve your other workout goals.

    Do you want to train for a marathon? You’ll definitely need to build up your leg muscles. Do you want to start endurance training? It’s hard to do if your legs and glutes get tired before your heart rate goes up.

    To get started, try a lower body workout from the list below.

    10 Great Lower Body Workouts

    This will give you an overview of some workout combinations that will help you build lower body strength using your own body weight. In the next section, we’ll go deeper and give you an overview of each major exercise.

    1. The Starter Workout

    3 sets of 8-12 reps of:

    • Squat
    • Single Leg Deadlift
    • Glute Bridge

    (30 sec to 2 min rest between each set)

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    2. The 7-Minute Workout

    3 rounds of 30 seconds of each exercise:

    • Walking Lunges
    • Quarter Squat
    • Step Up
    • Single Leg Deadlift

    (1 min rest between each round)

    3. The Unilateral Workout

    4 sets of 16 reps of:

    • Reverse Lunges
    • Single Leg Deadlift
    • Skater Squat
    • Single Leg Glute Bridge

    (30 sec to 1 min rest between each set)

    4. The Endurance Workout

    2 sets of 20-50 reps of:

    • Squat
    • Walking Lunge
    • Single Leg Deadlift
    • Glute Bridge

    (1-2 min rest between each set)

    5. The Back-to-Back Lower Body Workout

    5 rounds of 10 to 20 seconds of each exercise:

    • Skater Squat
    • Step Up
    • Single Leg Deadlift
    • Single Leg Glute Bridge
    • Quarter Squat

    (30 min rest between each round)

    6. Strength Lower Body Workout

    5 to 10 sets of 4 reps of:

    • Walking Lunge
    • Single Leg Deadlift
    • Squat

    (30 sec to 2 mins of rest time between sets)

    7. Glute Burner Workout

    4 sets of 10-30 reps of:

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    • Walking Lunge
    • Single Leg Deadlift
    • Single Leg Glute Bridge
    • Quarter Squat

    (1 min of rest time between sets)

    8. The Advanced Lower Body Workout

    3 rounds of 20 seconds of:

    • Squat
    • Walking Lunge
    • Skater Squat
    • Reverse Lunge
    • Glute Bridge
    • Single Leg Deadlift

    (2 mins of rest time between sets)

    9. The Quick Lower Body Workout

    2 sets of 10 reps of:

    • Reverse Lunge
    • Step Up
    • Single Leg Deadlift

    10. The 100 Repetition Challenge

    2 sets of 50 reps on each leg of:

    • Walking Lunge
    • Single Leg Deadlift

    (4 mins of rest time between sets)

    Lower Body Workout Exercise Breakdown

    Here’s the breakdown of the lower body exercises[3] that you found in the workouts listed above.

    1. Squat

    Squat
      A squat is a compound movement which uses the major muscle groups of the lower body (quadriceps, hamstrings, gluteal muscles, spinal erectors).
      How to Do a Squat

      Place feet hip-width apart or a little wider. Your toes should be pointed slightly out, arms out in front of you. Sit into your heels until your thighs are parallel to the floor. Drive through the heels, return to the starting position, and repeat.

      2. Walking Lunges

      Walking lunge for lower body workout

        A lunge is a complex movement that focuses mostly on thigh and knee strength, but it also gets into the glutes and core.

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        The walking lunges are a harder version of a split squat, which is stationary. It then adds the component of stepping and keeping balance, which engages the gluteus medius, as well as allowing a larger range of motion.

        3. Reverse Lunge

        Reverse lunge

          A reverse lunge is very similar to the split squat, but instead, after every rep, you are returning to the starting position and stepping back.

          By reverse stepping, you are allowing for more emphasis on the hamstrings and gluteal muscles as opposed to the quadriceps muscles in a forward stepping lunge.

          4. Quarter Squat

          Quarter squat for lower body workout

            A quarter squat is the top ¼ movement of a squat. This will work mainly the gluteal muscles as it emphasizes the hip extension and not a lot of range of motion on the quadriceps.

            5. Skater Squat

            Skater squat

              A skater squat is a unilateral variation of the squat, this squat really engages the gluteus medius and hamstrings as it works unilateral stability and hip flexion, which fires up both the hamstrings and glutes.

              6. Step up

              Step up for lower body workout

                The step up is the greatest balance of getting the glutes and quadriceps muscles firing. Doing steps up during a lower body workout will not only get the glutes going, but the quadriceps as well.

                7. Glute Bridge

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                Glute bridge

                  Glute bridges are a great way to nearly isolate the glutes and build a great butt. This entire movement works through hip extension, which the main movement of the gluteal muscles.

                  8. Single Leg Glute Bridge

                  Single leg glute bridge for lower body workout

                    Single leg glute bridge ensures that we are evenly building the glutes and not relying too heavily on our dominant leg and symmetrical butt.

                    9. Single Leg Deadlift

                    Single leg deadlift

                      Single leg deadlifts engage the entire booty and hamstrings, especially the gluteus medius due to its unilateral stability property. This is a great way to spice up some routine deadlifts and engage the core while you’re at it.

                      Before and After Working Out

                      Before engaging in any physical activity, consult a doctor if you have not worked out in years. However, if you want to go at it without consulting a doctor, start slow and build your way up.

                      Even if you’re doing an at-home workout, use dynamic stretching or some light jogging[4] as a warm up before starting the lower body workouts.

                      Try these quad stretches to get started:

                      Finally, at the end of the lower body workout, use static stretching to reduce injuries and to calm down your heart rate gradually.

                      Final Thoughts

                      Completing a lower body workout can help you look and feel great, but it can also help you engage more fully with your daily activities and keep you healthier in the long run. Get started with any of the above exercises today.

                      More on Strengthening the Lower Body

                      Featured photo credit: Benjamin Klaver via unsplash.com

                      Reference

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