Excercise for Working women

Working women play a precarious balancing act of managing a daily 9 to 5 job, household duties, and other family engagements. They lead busy, stressful and sedentary lifestyles which contribute to several long-lasting health problems. In an article on the health risks of sedentary lifestyles, Dr. Martin Juneau states; “Physical inactivity is also associated with an increased risk of developing or worsening chronic diseases such as heart failure, cardiovascular disease, stroke, type 2 diabetes, hypertension, some cancers, and osteoporosis.”

We have compiled nine simple and quick exercises that you can easily fit into your daily routine. Most of the exercises are perfect for beginners and do not require any extra equipment.

1. Jump Rope

a. Jumping rope is a low-intensity pre-workout exercise for warming up your body. It helps in toning the body and loosening the muscles. You can do this exercise with or without a jump rope.

b. Stand straight with your feet together, keep your arms to the side. Hands should be in the position of holding a jump rope, make sure they line up with your shoulders.

c. Swing the rope and jump with each swing. You must jump with your feet together and keep your legs straight while jumping. Continue this for 1 minute. 

2. Lunges

a. Lunges act on multiple muscles and come in several variations

b. To do a standard lunge, place hands on hips and stand straight, keep your feet apart at hip-width. Keeping your spine straight lover your body until the front leg and back leg form a 90-degree angle.

c. Pause in this position for a few seconds before bringing your right leg to the starting position. Repeat the same for your left leg. Do this ten times for each leg.

d. Once you have mastered the standard lunge you can try explosive lunges. Stand straight with hands on your hips and keep feet together. Step forward with the right leg and bend till it is at a 90-degree angle. Jump up and switch legs mid-air and end with leg lunged forward. Repeat for 1 minute with alternate legs.

3. Squats
a. Squats engage the core and lower body.

b. To do a simple squat, stand straight with arms on your side and feet apart at hip-width. Begin lowering the legs whilst keeping your weight on your heels. Raise your arms in front of you and keep lowering your legs until your thighs are parallel to the floor. Remember to keep your back straight and knees in line with your toes the entire time.

c. Rise back to standing position in a very controlled manner.

4. Burpees

a. Burpees target the legs, chest, and core all at the same time.

b. Stand straight with your feet apart at shoulder width and arms at your side. Lower into a squat, place your arms on the floor right in front of you and shift all of your weight to your arms.

c. Jump back to land on the plank position. Follow this by jumping your feet forward, make sure they land just outside your hands.

d. Reach your hands up and jump into the air. Immediately go back to squat position when you land. Repeat this 12 times for 3 sets.

5. Plank

a. Plank position helps develop core strength. To do a standard plank, place your hands directly under the shoulders. The hands should be at a distance slightly wider than shoulder-width. 

b. Ground toes into the floor, keep legs straight, do not lock knees, and squeeze glutes.

c. Look at a spot on the floor to neutralize your spine. Make sure that your head in line with your back. Hold this position for 20 seconds.

6. Jumping Jacks (Basic)

a. Stand straight with arms to the side. Jump up as spread your feet slightly wider than hip-width, at the same time bring your arms above your head.

b. Jump again to return to starting position and repeat.

7. Crunch

a. Lie down on your back and place your feet on the floor. Keep feet apart at hid width and cross your arms on your chest.

b. Inhale and contract your abs, exhale and lift your upper body. Inhale and return to starting position. Keep your head and neck relaxed.

8. Sit-up

a. Lie on your back and bend your knees. Tuck your chin to your chest and place your fingers at the base of your skull or place your palms alongside the body.

b. Lift the upper body upwards towards your thighs, exhale as you do so. Inhale as you slowly lower yourself down on your back.  

9. Bicycle crunches

a. Lie flat on your back and bend your knees. Keep your feet on the floor and hands gently holding your head. Pull your shoulder blades back and slowly raise your knees to about a 90-degree angle, lifting your feet from the floor.

b. Exhale and go through a bicycle pedal motion, bring one knee up towards your armpit while straightening the other leg. Keep both knees elevated higher than your hips. Rotate your torso so you can touch your elbow to the opposite knee as it comes up. Alternate and twist on the other side.

In conclusion, be careful when attempting these exercises, especially if you are a beginner. Doing a basic warm-up before the aforementioned activities can help your body to adapt to these activities quickly and proficiently. If you require more cautionary suggestions, contact a fitness expert for more information.

Related blog: 8 easy exercises to relieve stress at work stress!

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