Skip to main content

Do You Play Sports? This Should Be Your Ideal Breakfast

Do You Play Sports? This Should Be Your Ideal Breakfast Most people are always hesitant to do physical exercise before eating breakfast. However, escaping from the first meal of the day is not the best idea, since eating two hours before allows you to have the necessary energy for an intense sporting activity. Below we will tell you what the diet of an athlete should consider in their first meal of the day.Remember that the energy needs of athletes and the nutrients they require are higher than in a sedentary person, who can represent approximately twice the energy. That is why the proportion of nutrients that your breakfast should have is as follows: Here are 7 different foods for proper nutrition in your breakfast to ensure your sports performance.The ideal breakfast for an athlete includes:1. CerealsThe whole grains are a good choice for breakfast because they contain carbohydrates that will provide energy, vitamins and minerals. You can consume them with yogurt or nuts. 2. Dairy and …

6 Physical Exercises to Combat Sedentary Lifestyle in the Office

6 Physical Exercises to Combat Sedentary Lifestyle in the Office

The sedentary lifestyle today has become a very practiced a style of life for the people. According to the WHO, 60% of the population does not perform physical exercises in their daily routine. And it is believed that this will continue to increase due to the increased use of transport, excessively comfortable life and perennial office jobs.

Sedentary life, believe it or not, increases health problems, especially weight gain, obesity and cardiovascular diseases. So here are 6 ideas to combat sedentary lifestyle. You can do these exercises in the office or at home if you do remote work.

Sitting for so long and in the same position, usually contracts the muscles of your legs; To relieve them you can do the following exercises:

1. Leg stretches

Sitting for so long and in the same position, usually contracts the muscles of your legs; To relieve them you can do the following exercises:

  • Sit with a firm posture on your chair, stretch your legs and then contract them towards your abdomen, this tones the muscles of your belly. Start with sets of 25 repetitions, resting 30 seconds between each one.
  • Extend your legs to the toes, move the ankles in a circular way and finally between them alternately, first the right and then the left or vice versa.

Without a doubt these two practices will loosen your muscles.

2. Arm stretches

In general, having your hands always on the keyboard, usually causes pain in the wrists or arms; but you can ease them with these stretches:

  • Glue your back to the back of the chair; stretch your arms firmly forward and then up. Stay like this for about five seconds and then slowly lower them to your sides. Always remember to inhale and exhale.
  • Put your hands on the desk and spread them at shoulder height, then on your same chair begin to stretch from back to front. To relax your hands, extend your arms with your interlocked fingers forward, then up, and finally behind your back. Do two sets of 20 repetitions and then increase.
Arm Stretches

3. Squats with the office chair

During office hours you can also do squats, they are excellent stretches to tone your legs. To get started, stand upright behind the chair and place your hands on the backrest. Later, with your legs apart, go down flexing your knees and then slowly return upwards.

Remember to bend your knees at a 90 ° angle and if you want to increase the difficulty you can stay half sitting for about 5 seconds and then begin to ascend. You can do the exact same thing, but leaning your back against the wall. Don't forget to tighten your buttocks when going down.

4. Use a tool (elastic tape)

At this point you should acquire an elastic band, your tape should not be too tight but not so loose. In this case you will have to take the ends of it with your hands and start to open your arms at your sides, you can do it while you have them elevated, in front of you or even with the trunk hunched to the right or left.

Another device that you can use are squash balls or tennis balls, they help to relax the joints of your fingers and hands while you massage it. In addition, they collaborate to free you from stress.

Elastic Tape

5. Walk and use the stairs

If your job involves walking from one floor to another, I recommend avoiding the elevators and starting to use the stairs, since it is not only a cardiovascular exercise, but also helps to tone the muscles of the legs and buttocks.

You can start by gradually replacing the elevator with the steps, that is, start first by going up one or two floors on foot and then take the elevator to get to your floor. As the days or weeks pass, you will end up arriving at your office using only the stairs.

6. Neck and back exercises

Finally, many times the tension and bad posture usually generate discomfort and pain in the neck and back.

  • To stretch your neck, slowly flex your head back and forth, and from right to left; between each flexion counts 5 seconds. Remember not to turn your head around your neck, as you could damage your joints.
  • To alleviate pain in your back, flex your trunk as if you were looking to the sides, but always keeping your legs in front. You can do it either sitting or standing, this will help keep your posture upright.
Neck Stretch

Additional tip: Have good habits

It is very important to drink water during the day, at least 8 glasses a day, this helps the best functioning of your body and also purifies your body. Replace soda and sugary drinks with a bottle of water. Be careful what you eat between meals, if you want to eat something, it should be a fruit.

Also, try to rest your eyes, so many hours in front of the laptop, they usually exhaust your eyesight, so every half hour take a look at other objects, so you can avoid irritation and headaches.

Give yourself time during your work to do these practices; They can be entertaining and help you distract yourself from work stress. Above all, do not always forget to walk, this improves blood circulation. A walk after lunch would be great!


Comments

Popular posts from this blog

05-June-2020 - Friday Morning Long Drive After Long Time

मैं पेशेवर काम कर रहा हूं, मेरा जीवन बहुत व्यस्त है। अगर आप मेरी रोजाना की दिनचर्या के बारे में जानना चाहते हैं, तो मेरे ब्लॉग को रोजाना पढ़ें।
आज शुक्रवार सुबह, मैं लगभग 5:30 बजे उठा, फिर बालकनी में गया और देखा कि मौसम बहुत अच्छा है। लॉन्ग ड्राइव के लिए 3 महीने के लॉकडाउन के बाद अचानक प्लान किया। फिर मैंने अपनी कार की चाबी ली और सुबह 6 बजे के करीब नीचे चला गया। मैंने अपनी कार शुरू की और लगभग 100 किमी के लॉग ड्राइव के लिए चला गया। मैंने इस 3 महीने में बहुत सारे बदलाव देखे, पर्यावरण बहुत साफ है, सड़क खाली थी इसलिए मैंने अपनी ड्राइविंग का आनंद लिया। मैंने 25 किमी की ड्राइविंग के बाद एक जगह पर कार रोकी, फिर खुले वातावरण में 1 किमी दौड़ लगाई। बहुत समय बाद मैंने खुली जगह पर दौड़ लगाई। जाते समय सड़क खाली थी, लेकिन घर लौटते समय सड़क पर कुछ लोगों और वाहनों को देखा। आउटिंग के तीन घंटे बाद आखिरकार 9 बजे के आसपास घर पहुंचा। फिर स्नान किया कुछ ब्रेड स्लाइस के साथ एक कप चाय ली और मेरी सुबह की गतिविधि समाप्त की।
--------------------------------------------------------------------------------------- En…

06-June-2020 - Saturday Morning at Beach

Today Saturday morning and weekend starts with this, usually on weekends peoples wake-up late and some wake-up early, then go for long running, long cycling and some go for long drive also. I wake up early on weekends mostly and go for long running, but due to Covid-19 not went from last 3 months.Today morning I planned to go to beach and temple with family, we started around 6 am from home with lots of excitement as we were going to beach after long time. After reaching there we found that temple is closed, this made us unhappy for some time and then we went to beach just near to that temple, but at beach also no one was there. But nice sunrise view in morning at beach made us happy. Sun was coming out from cloud and then going inside cloud, which was a good view above ocean. So, we spent some time at beach and took some photos also, then after sometime we started from beach to home. But road was empty in the morning and environment was also very good. So, I took my car towards Pondi…

My running journey from 0 km to 5 km

My running journey started in 2017, when I started facing minor health glitches. In 2016, I went for my medical check-up and I also want to have a medical certificate, which is mandatory for SchengenVisa processing as I had an official trip planned for Sweden. I gave a blood sample for tests and after the report came, I couldn't believe that I have high cholesterol and thyroid. I went to another hospital for my check-up and got the same report there also. Till then I was always thinking that I will never suffer with this kind of disease as I was a sports person during my school days. But I forgot one thing that after 2010 I stopped all my games and exercises. After that I was very much distressed and started thinking about my health. I started walking daily then one day I saw one person running, when I was walking on the road. I also tried to run but was not able to run even for 500 meters and stopped.  From the next day onward, I planned and decided to run slowly and after 2 weeks …