Ergonomic Advice

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Benefits of Low-Impact Aerobic Exercises

There are conflicting opinions about the impact of low-impact aerobic exercises. Truthfully, it doesn’t get much love because, well, doing high-intensity plyometric exercises look cooler-- until the back and joints complain and injuries come.

If you have body pains or mobility problems, high-impact cardio exercises can be jarring. But don’t let those stop you from working out! You can choose from a variety of modified workouts so you can still stay active and loosen any body stiffness.

 

Sweat it out

Remember it’s just low impact but not less-intensity! You can still get an intense workout that is kinder to your aching body. Here are some examples that you can do at home or your garden if you are still afraid to go to the gym because of the virus:

 

  1. Do brisk walking -- If you don’t want to go out, you can always do brisk walking around the house of your garden. Time your walking to 10 minutes non-stop, take a break, and start again. Use ankle weights for more challenge.
  2. Swimming -- This is optional, but a great workout that is friendly to the joints. If you do not have a pool at home -- you can inquire if your community pool is open and make sure that they follow protocols. This BBC article explains why swimming is safe during the pandemic.
  3. Hop on your stationary bicycle -- You can go spinning all by yourself or through a Zoom session. An indoor bike is great because it provides back support in different positions. Now if you are a multitasker-- we have good news for you!  Some newer models allow
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Tips and strategies to start a cardio exercise with jogging

Jogging is one of the best exercises that you can get into. It helps in weight loss, it develops muscles, and it's great for the heart. You really can't go wrong with jogging.

If you plan on adding jogging to your exercise routine, or if you just want to start jogging casually, there are a few questions you'll probably need to answer. The first is how you start, the second is how you pace yourself, and the third is what goals would you want to achieve with the exercise.

The great news is that we have the answers to the first two questions right here. The answer to the third one is entirely up to you.

How Do You Start?

You're probably thinking, oh jogging is easy. All I need are some running shoes, and I'm right on my way. Well, you're correct. You do need running shoes, but you'd be seriously wrong if you assume that that's all you need.

So what do you need? First off, yes, the running shoes. If you're a city dweller, you'll probably spend a lot of time pounding the pavement. To deal with that, you'll need to invest in good running shoes. These shoes will not only reduce discomfort, but they'll also stop you from getting seriously injured.

Your clothing is perhaps just as important as your running shoes. When dressing up, you should go for comfort. Look for comfortable clothes that can absorb sweat easily. In winter, you should try running with several layers of clothes. That way, when things start warming up, you'll be able to pull off a layer.  Also, you need to make sure that most of what you're wearing is lightweight. You definitely don't want anything, or anyone, weighing you down.

When running, it's important that you track your progress to see just how well you're doing. Done correctly, your progress can be a great motivator on those days when you're feeling down and unmotivated. That's why I always recommend using tech when running. There are so many apps like Garmin and F

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Why Exercises And A Good Diet Are Great For Your Heart

Exercising and eating healthy are just what you need to keep your heart healthy. 

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The Perfect Guide To Avoiding A Sedentary Lifestyle While In Isolation

The Perfect Guide To Avoiding A Sedentary Lifestyle While In Isolation 

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Staying Fit And Keeping A Strong Immunity During Isolation Can Be Difficult, Here's How To Make It Easier

Building a strong immune system and staying physically fit during isolation is a good battle strategy against Covid-19, find how our simple tips can make it a lot easier.

 

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What Women Over 50 Should Know About Sitting and Heart Health

You have to understand that prolonged sitting can have a series of consequential effects on your heart and metabolism. You need to include some degree of exercise in your routine to strengthen your cardiovascular system.

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Bulking What Is It How Is It Done And other Questions

Looking at bulking and whether it is safe or not. 

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How To Choose Between Cardio And Weight Training

The importance of cardio, weight training and proper diets in losing weight. 

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If You're Trying A New Workout Plan, Here's Why You Should Take It Easy

New year's resolutions failing? Here's an advice for you. 

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Why Going to the Gym is Still Important After Your 60th Birthday

People start to joke about their body’s starting to fall apart and their frequent trips to doctor’s clinics.  It is also the decade of life that you are most likely to be diagnosed with cancer, experience a slower metabolism, and feel less sharp than you used to.

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Exercise is Critical for Cancer Prevention and Treatment

When you think of cancer prevention and treatment, exercise might now be one of the possibilities that come to mind.

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A Beginner’s Guide to Walking for Fitness

Getting fit this year doesn’t have to be complicated.  A walking program is a great way to burn extra calories and get moving.  Read our beginner’s guide to walking for fitness. 

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Can Stress Cause a Heart Attack?

Stress has a real impact on our bodies but can stress cause a heart attack? Here's what the research says.

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Surviving a Heart Attack Alone

Surviving a heart attack alone is possible, but without immediate, professional intervention, you run the risk of death or long term disability. 

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Comparing Cardiovascular and Cardiorespiratory Endurance

What is cardiorespiratory endurance and why is it important? How does it differ from cardiovascular endurance? 

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5 Yoga-Inspired Desk-Side Stretches

All workers need movement to stimulate blood flow, keep muscles limber and avoid aches and pains. Learn these desk stretches and do yoga at work today. 

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Deadly blood clots from sitting: Are you at risk?

While we are sitting at our desks, rushing to complete tasks, we might not have the extra time to spare to consider our cardiovascular health in these situations. More specifically, we might not know that we are at risk of developing a potentially life-threatening blood clot in our legs when we sit for an excessive amount of time.

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Why Sitting Could Be Harmful to Your Heart Health

If you are reading this article while sitting down, your heart health may be at risk.

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How to Recognize Blood Clot Symptoms

You probably don't spend much time thinking about blood clot symptoms. But since an average of 274 people in the U.S. die from clots every day... 

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Standing Desk Exercise You can Do Throughout Your Day

Standing desk exercise can be a great way to utilize your desk for more than just work. What a great way to stay on top of your health. 

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Biking and Your Back: Cycling Tips and Tricks

Biking is a beneficial, low-impact way to get daily exercise, but biking with back pain is not fun. Here are simple tips to avoid biking with back pain. 

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Are Chairs Giving Us Diabetes?

Sitting for long periods of time has been linked to multiple health complications, including the development of type II diabetes, a disease that occurs when your blood sugar is too high.

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5 Chair Exercises At Work To Look And Feel Your Best

If you spend a lot of your day sitting, you can still keep up your strength, flexibility, and mobility with a few chair exercises at work... 

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The Secret to Staying Healthy While Watching TV

After spending all day sitting at your office job, going home to sit for another five hours before TV is incredibly bad for your health. There are several effects binge-watching shows can have on your mental and physical health.

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Using Proper Lifting Technique to Avoid Back Injury

Back pain is a complex condition that continues to pose a significant health burden on individuals, employers, and society as a whole, despite a range of interventions that have been developed to reduce its impact. In fact, it has been estimated that up to 80% of the population will experience back pain at some point during their lifetime, and up to one thirdof the population suffers from some type of back discomfort at any given time. Not only does back pain interfere with daily routines, recreational activities, and work productivity, it’s also one of the most common reasons that people seek medical attention.  

Causes of Back Pain

While some cases of back pain develop gradually over time due to issues such as poor posture, repetitive strain, or uncomfortable working positions, many cases develop after a specific incident, such as bending or lifting awkwardly, or lifting a heavy weight. Therefore, one of the best ways to prevent back injury is to use proper lifting technique, especially when lifting heavy objects.  

Proper Lifting Technique

Many people believe that they know how to lift correctly, and are surprised when they suffer a back injury when performing a simple lift. It’s therefore important to review proper lifting techniques from time to time to avoid injury. To begin, before you attempt a lift, you should check your surroundings to ensure that it’s safe to begin your lift. There should be a clear path for you to carry the object, and make sure that you know exactly where you are going to put the object down. Additionally, avoid walking on uneven or slippery surfaces when you are lifting or carrying an object as this only increases yo