Being an entrepreneur is hard
work, but it shouldn't make you feel like a human dumpling. Twenty-eight
percent of Americans are inactive, but you can make sure you're not among their
ranks with some office-friendly moves.
Contributed By:
Dr. Umar Burney
Source: Entrepreneur
Pants
too tight? Out of breath walking to and from the elevator? Being an
entrepreneur is hard work, but it shouldn’t make you feel like a human
dumpling. Yet founders everywhere are collecting pounds, putting themselves and
their ability to work full-force at risk.
A
CareerBuilder survey notes that 56 percent of workers would call
themselves overweight. But the further individuals get from their ideal weight,
the greater their risk for conditions such as diabetes, depression and
cardiovascular disease. It’s a cycle that must be stopped.
Not
all entrepreneurs are taking a lack of fitness sitting down. Hootsuite’s CEO,
Ryan Holmes, has created an environment where workers can
feel free to move. His philosophy is that workers who remain active will put
forth a better effort in all areas of their lives, so he’s integrated health
into the very fabric of Hootsuite’s ecosystem. And according to Mayo Clinic, busy men and women who
incorporate activity into their lives generally have improved well-being.
In
other words, there's a positive association between boardroom bliss and
washboard abs.
Turn any space into a gym
The
Physical Activity Council says that up to 28 percent of Americans are
inactive, but you can make sure you’re not among their ranks with some
office-friendly moves:
1. Set off on a march.
Sitting
all day doesn’t just make you a couch potato; it also hurts you, according to a study published in
the journal Circulation. The only way to make a dent in poor health habits is
to move.
You
only need a small space to start marching in place. Lift your arms up toward
the ceiling as you keep your knees nice and high. March steadily, and turn your
palms upward. Want to increase the difficulty level? Hold books or filled water
bottles in your hands, and move your arms up and down to your shoulders as if
you were bench pressing the items.
This
warm-up activity gets your body moving and your blood circulating. It might
even make it easier to tackle that challenging afternoon phone call because
your mind will be more alert.
2. Kick your triceps into gear.
According
to McCall, your triceps comprise about half of
the total size of the three upper arm muscles, so why neglect them? Your
triceps experience strains. All day, they’re forced into uncomfortable, tight
and cramped positions. This can lead to tendonitis, a nagging, chronic
condition. Your triceps deserve a workout that will make them stronger and more
able to handle working all day.
While
you’re marching in place, bend 45 degrees forward. Reach forward with your
arms, using weights if desired. Keep your back straight, slightly bend your
knees and pull your head up. Point your forearms toward the floor, creating a
90-degree angle at the elbow. Without moving your upper arms, extend your
forearms until both arms are completely outstretched. Pause and then repeat.
Looking
for another fast exercise? If your floor area is large enough and clean,
consider doing a few push-ups. Be sure to keep your back straight and your
posterior in line with the rest of your body.
3. Curl some hams.
Sitting
all day can cause serious back pain. Stretching, elongating and strengthening
your hamstrings can reduce lower-back stress. Plus, you’ll be able to tackle
those flights of stairs like a pro. And if you want to contribute to the
workplace volleyball team or softball league, you’ll be more of an asset to
your colleagues.
Hamstring
curls start with you standing up straight. Watch your posture; your body should
create a line between the top of the head and the heels of the feet. Bend your
elbows. Bring a foot up to your posterior. At the same time, extend your arms.
Go back to your starting point, and do it again with the other foot. According
to the American College of Sports Medicine, you
should hold each stretch for 15 to 30 seconds and repeat it two to four times.
Don't rush things.
4. Bring up your knees.
As an
article in Harvard Health describes, your core
muscles are "the sturdy central link in a chain connecting your upper and
lower body." No matter what kind of activity you engage in, "the
necessary motions either originate in your core or move through it." So
you can see why promoting a strong core is important.
You
can promote tougher abdominal muscles by doing standing knee raises. Start by
standing up straight. With hands at your sides and elbows bent, raise one knee
to about a 90-degree angle. As you do, contract your lower and upper
abdominals, as well as the muscles in your hips and lower back. You should feel
your heart rate speed up, which is a reaction to increased blood flow. Over
time, you’ll notice that you feel firmer in the stomach area and experience
fewer twinges upon sitting and standing.
The
next time you tell yourself you’re too busy to hit the gym, remember that
you’re never too busy to get in a few minutes of working out. Every little bit
gets you closer to improved health, and that means you can continue your
entrepreneurial pursuits that much longer.
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