Medical practitioners have a schedule that is extremely demanding and rigorous, especially since the outbreak of the coronavirus pandemic. While you care and provide counsel to various patients about diseases and a healthy lifestyle, self-care and regular exercise are often not a priority to most nurses. Nonetheless, incorporating moderate exercise can help you adjust your moods, sleep, and improve your well-being. Moreover, it helps reduce the risks of work-related injuries, stress, and lifestyle diseases. Therefore, exercise should be an essential part of your busy schedule. So, what are the exercises that you can do while still at work? Here are ten types of workouts you will find useful, time conscious, and easy to do while stilling clocking in your hours at work.
Pushups are among the basic and effective exercises, and you can do while at work or before leaving your home. The exercise utilizes several muscles to perform it effectively; a key tip to consider is to begin while in the plank position. Maintain a tight core and shoulders pulled downwards, and the neck remains neutral, then go up and down.
Squats help increase core and lower body strength as you become more flexible in the hips and lower back. It engages your most massive body muscles. Also, this is one exercise that assists in faster burning of calories. Squats are easy to do.
You only stand straight and the feet a bit wider and arms at sides. Support the core and put your chin up. Bend the knees as if sitting and ensure that you do not bend too inward or outward. Go down and come up again—complete three sets if about ten reps.
Standing Overhead Dumbbell Presses
It is a compound exercise that uses multiple body joints and muscles. The standing overhead helps in exercising the shoulders as well as engage the core and your upper back. Use 10-pound dumbbells for this exercise. It is recommended that you start with a light set of dumbbells.
The exercise helps in keeping your body fit by strengthening several of the upper body muscles. Always go for a moderate-weight set of dumbbells and make sure that you squeeze at the top of each movement. If you are a beginner, use a lighter dumbbell.
It is a simple type of well-rounded exercise that challenges your balance. It promotes a functional movement and increases strength in the legs and glutes. You can take 10 to 15 minutes of your time every day to conduct this simple procedure.
- First, you stand with the feet apart and the arms down holding the waists.
- Then bend the right knee.
- Take a step forward with the right leg and the thigh parallel to the floor.
- The right knee should not go past the right foot.
- Push the right foot up and then return to the initial position.
- Repeat the process with the left leg. That makes one rep.
Single-Leg Dead Lifts
This exercise challenges your body balance. It mostly requires the strength and stability of your leg. Just grab a moderate dumbbell or go for a lighter one if you are a beginner to finish the move. Hinge at your hips and start to kick the left leg back and lower the dumbbell down and towards the ground. You only need three sets per period.
Many people love to hate this exercise, but it is super useful for a whole-body move as it provides exercising your back and strengthens the cardiovascular endurance and body muscle. Moreover, it offers the body a complete challenge and makes it flexible.
For your body to be healthy, then you must ensure that it has a strong core. So, always focus on core-specific moves such as side plank. It helps in mind-muscle connection and controls your movements for its effectiveness. To do it, you contract the core to stiffen the spine while lifting your knees and the hips off the ground to make the body straight.
They are the most basic exercises to do. Sit-ups target the abdominal muscles. In case of lower back problems, only do basic crunches. You will only need the shoulders and upper back to lift yourself off the ground.
The glute bridge exercise works the posterior chain out. It is most useful for ladies as it makes the glutes appear perkier as much. It involves bending the knees and the feet flat while your arms remain straight.
In conclusion, these fundamental exercises will effectively work your full body. However, always be determined to improve on intensity, for example, from three to five sets as you get used to them. If you realize you are not breaking a sweat, change to more progressive overloads by adjusting to challenging moves or increasing the weight size. Furthermore, you can decide to work out in the early morning or late in the evening, depending on your schedule. You will only spend about 20 minutes to complete three types of above-listed exercises.