Happy Wednesday!
The Wellness Committee is back with three new suggestions to power-up your workday! Whether you’re at a desk or behind the wheel, sedentary habits can take a toll. Let’s get the blood flowing with some stretches and enjoy healthy snack choices that will give us lasting energy, not just a sugar-rush. Read on to learn more.
#1: Stretches
Stretch Arms Across – Place arm across body while using other arm to pull inward towards you. You will feel a stretch in the shoulder area. Repeat for both arms 30 seconds.
Hand Stretch – Extend one arm straight out in front of you. Use the other arm to grab the palm of your extended arm and pull straight back towards you. You will feel a straight in your hand/palm but also your forearm. Hold for 30 second each arm.
#2: Exercise!
Pushups – Push-ups strengthen your back, chest, arms, and upper body. Like most exercises, when done properly, push-ups also strengthen your core. They’re a great replacement for bench pressing at the gym and can produce the same type of muscles when done consistently.
Start on all fours with your hands flat on the ground, about shoulder-width apart. Extend your legs behind you and balance on your hands and toes, keeping your body straight and parallel to the ground. Then bend your elbows to lower yourself slowly to the ground. Push back up until your forearms are fully extended. (To work your triceps a little more, you can also tuck your elbows into your body.) Repeat this process in sets of ten. Remember, the slower you go, the more difficult it will be.
This article from VeryWellFit explores the benefits of pushups, how to avoid injuring yourself, and more variations for advanced users: How to Do Push-Ups: Techniques, Benefits, Variations (verywellfit.com)
#3: Healthy Snacks
Snacking isn’t necessarily unhealthy – the trick is, finding the right snacks to power your day! Try to consume around 10 grams of protein and 200-300 calories max for each snack. You might try:
- Apple w/ single serving of peanut butter
- Carrots & celery w/ single serving of peanut butter
- Hard boiled egg
- Hand-full of mixed nuts
Do you have an idea to share? Let us know in the comments or send it to wellness@nussbaum.com!
