Category — Exercises

Working a full day at the office can make it hard to find the time and motivation to exercise regularly. However, if you’re sat at a desk all day, you don’t have to put up with the sore wrists, back stiffness and repetitive motion pains that come with the job. Here are 10 exercises you can carry out from the comfort of your own desk starting from the feet upwards.

Feet and Legs

Toe raises

Stretch out your calf’s by lifting your toes and keeping your heels firmly on the ground. You don’t have to stand for this exercise as it works very well if you’re sat down.

Calf raises

Stand in front of a desk or other piece of furniture you can hold on to for balance. Raise your heels of the floor and slowly lower them. You can do this sitting down but it’s much more effective if you do it standing and have the weigh t of your body to lift.

Hip strengthening

While sitting in your chair, lift your one of your feet a few inches off of the floor. Keep your knee bent at a 90 degree angle and hold the position as long as it remains comfortable. Repeat for both legs

Leg stretches

While sitting in your chair, extend your right leg until it is level with your hip. Hold as long as you are comfortable and then relax it. Repeat for both sides

Arms and wrists

Air punches

Pump both of your arms over your head for 30 seconds. It gets the blood flowing from you heart and around your upper body.

Shoulder lifts.

Raise your shoulders up to your ear, hold and then relax. Repeat, alternating shoulders or try both at the same times.

Wrist stretch

Stretch your arm out in front of you with the palm up. With your other hand, hold your fingers and lightly pull them downwards to stretch out your forearm.

Hand stretches

Clench your hands and then spread your fingers as much as possible, Repeat as often as your ands start to feel tense.

Upper Body

Stomach muscle stretches

Perch yourself on the edge of your chair and stretch your arms out in front of you. While keeping your back straight, contract your abdominal muscles. Relax and repeat.

Bottom squeezes

Tense up your gluteal muscles  for 10 seconds and then relax. repeat.as often as required.

This guest post as provided by Smarta.com – The online start up business advice centre.

Gone are the days when only men were interested in sports. These days’ women are equally interested in various sports and they actively participate in them. As a result special sports shoes are designed to suit the need of a woman. Even if you are not interested in any major sport but have chosen walking or running as a form of exercise, it is suggested that you buy sports shoe for this purpose.

Remember one thing, when you are going to buy a sports shoe, you have to be very careful. Buying the wrong athletic shoe can not only waste your money but also result in disaster. Wearing the wrong shoe may also take you to the hospital. Hence it is crucial to find the right shoe for you.

Here are a few tips that you should follow for buying women’s sports shoe.

Don’t buy Multi Tasking Shoes: Many people want to make their shoe multitasking in order to save money. But remember, each shoe has its own purpose. If you use a single shoe for several purposes, it is not going to help you. For example walking shoe is stiffer whereas a running shoe is flexible. If you want to walk as well as run, you should buy two different shoes.

Know Your Foot: This is the most important step to be followed before buying a sports shoe. Every individual has a different shape. Knowing the shape of your foot will help you to buy the right shoe. These days most of the shops have models to suit feet with different shapes. Try these models first to determine the shape of your foot and then go for a shoe that will fit you properly.

Buy Branded Shoes: You can always get sports shoes at a cheap rate. But at the end of the day they will not help you. So always go for popular brands like Zalando that offer quality shoes. Comfort is the first thing that you should consider while buying a shoe and high quality shoes are comfortable. Zalando has been the industry lead for so many years. So you can expect high quality product from them.

You can also shop women’s sports shoes online as Zalando has its own online shop. You can check the huge collection. Al the shoes come with their own specifications. You can match the specifications with your need and buy the ideal shoe.

If you’ve seen any of the recent reality TV shows in which contestants are put through their paces to get fit and better themselves, then you’re probably familiar with the boot camp concept. For those who aren’t, boot camp offers a combination of army-style physical training and socialising in the great outdoors. It’s an excellent way to get fit, helped along by the support and motivation of others, and you may even get to meet some good friends.

Now you can sign yourself up for boot camp at incredibly low prices, with Groupon’s boot camp deals in London. Groupon have already negotiated the best deals for you, so you can make your money go further.

What Happens At Boot Camp?

Boot camps have grown in popularity in recent years, and there are now a wide range of companies offering different styles of boot camps for varying fitness levels and goals. A typical boot camp session sees around 10-20 men and women running, walking, doing calisthenics and more. The great part is that when you take part in one you’re put in a group according to your fitness levels, so there’s no need to worry about being ‘the slow one’ or being too broken and bruised at the end of it. There are both mixed and women-only boot camps available in the capital.

Recent Groupon deals in London included an astonishing 80% off five one-hour sessions at an army-style boot camp run by ex-military instructors (giving you £50 worth of sessions for a tenner), eight sessions at a women’s only boot camp and a nutritional plan worth more than £80 for £35. They also offered 10 outdoor boot camp sessions at locations across London for just £16.

If you want to take it to a more extreme level, intensive boot camp experiences take place in the wildernesses of the UK which last for days and include mountain biking, kayaking and hiking.

Kick-Start The New Year

Boot camps are an ideal way to kick-start your New Year fitness regime, and are becoming more popular than expensive gym memberships. Rather than struggling alone and quickly reaching the point where the gym seems like a chore rather than an enjoyable experience, boot camps bring you camaraderie as well as expert tuition in fitness. That motivation and the sense of achievement is enough to make sure that you stick to your New Year resolution to get fitter and healthier.