Fitness, Health and Wellness

The global lockdown may have compelled you to stay at home. However, that does not mean you can just neglect your general health and wellbeing. Keeping fit and healthy by working out at home is imperative at a time like this, and it will benefit your immune system.   From building cardiovascular fitness to strengthening your muscles, here are four simple and practical CrossFit workouts you can try out at home. Core and Leg Burners With this workout, you are guaranteed to maintain your legs and core for any physical activity, even after the lockdown has ended. Set a mat down, fill a water bottle, and do the following set 10 times: 20 lunges 20 air squats 20 mountain climbers 20 sit-ups or crunches Experiencing CrossFit beginner soreness, where your body muscles hurt, is one great indicator to show that you have done the workout properly. If you want to take it up a notch, time the entire session and see if you can do it faster the next time. Complete Upper Body Equal importance should be given to improving your upper body strength as well. The following upper body workout is a timed workout, which totals up to 16 gruelling minutes: 8 burpees 8 push-ups 16 pull-ups 16 hanging knee tucks or sit-ups Completion of all the exercises in order amounts to one round. The objective is to complete as many rounds as possible within the 16-minute time limit. This is alternatively called an AMRAP workout (As Many Rounds As Possible). You might find it difficult to keep count of the rounds you do after a little while. A simple solution is to have a partner count it for you, or use a whiteboard to jot down each round completed. Quick Full Body The following 20-minute AMRAP workout is just the routine you need to follow for a good full-body workout. Just make sure you have plenty of water and maybe even an energy bar. 21 jumping air squats 15 push-ups 9 Burpee pull-ups (Grab the pullup bar at the top of the burpee jump and finish the pullup) Make sure you pace yourself and count the number of rounds you complete, so you can challenge yourself the next time you do it. An Aerobic Mix Perform eight rounds of the following routine as fast as you can, with a maximum rest of 10-15 seconds to hit your aerobic threshold. 10 push-ups 10 air squats 10 burpees 10 air squats You could challenge yourself by timing the routine. Once you get the hang of it, you can increase the intensity and try to finish the routine faster than the previous attempt. Recovery Recovery is an important element that has to be incorporated into any workout. If you are a beginner or have done your first major virtual CrossFit competition, chances are that you have experienced body soreness. You must have started asking questions like “why do my legs hurt so much after working out?”, “how to recover from CrossFit soreness?”, or even “what to do for recovery after CrossFit competition?”. Do not worry, many a home remedy for leg pain and body soreness can be found. The primary element for CrossFit soreness recovery at home is warm down and stretching. This is important since it helps the muscles flush out excess lactic acid, preventing any stiffness and future injury. Combine massaging techniques as well to reduce swelling in legs. Home remedies that include the use of CrossFit recovery tools can help keep the muscles loose too. SPRYNG is one such recovery tool that aids in flushing out lactic acid stored in the muscles. Its active compression helps prevent the pooling of blood in the legs, aiding in smoother blood flow and faster recovery. Remember though, the best effect of SPRYNG is used in conjunction with a good warm down stretch. All in all, you can still maintain an active and healthy lifestyle at home by following these simple CrossFit workouts. Couple that with simple warm down stretches and home remedies for recovery, and you do not have to worry about injuries either.

Did you know that your day job which requires you to spend hours at your desk might be contributing negatively to your health?! As you work from 9-5, sitting in a bad posture for hours with a lack of physical activity; you increase your chances of numerous health risks. These could range from bone problems to cardiovascular conditions. Here are some of the major health risks of desk jobs, and some tips on how you can negate these problems. Cardiovascular Problems Did you know that prolonged hours behind a desk has been linked to major cardiovascular diseases such as heart attacks, high blood pressure, and other fatal heart diseases? According to the European Health Journal and Bloomberg, individuals who work the usual eight-hour shift glued to their desks are not healthy, due to inefficient blood flow. Furthermore, spending more than 10 hours a day on your chair is 60% more likely to result in a heart attack, angina, or even death[1]. The Solution A routine of frequent mobility is the best solution. Research suggests that changing your position every eight minutes, and taking at least a two-minute ‘moving break’ would help the system stay efficient[2].   Muscular Problems Due to the lack of movement during your day job, as you sit behind a desk all day, working for prolonged hours can result in your muscle mass reduction and inefficiency. Simple household chores can now feel very taxing for you. If you start asking questions like “why do I feel muscle stiffness in my legs after sitting?” or “why do I experience muscle pain after sitting too long?”, then it is apparent that your muscles are not getting enough movement as a whole. The Solution A simple home remedy for leg pain, such as a foam roller may help, as it helps reduce the pain down the leg when sitting. However, this requires you to do it yourself and will take away your time to do other things you enjoy. Using SPRYNG in conjunction helps reduce leg pain after sitting for a while. The patent-pending wavetecTM compression pattern of SPRYNG mimics the calf muscle pump and helps improve blood flow;  Combining all of this with some physical activity is proven to do wonders. Want to know more? Learn more about how Spryng can help you! Subscribe for the latest updates and deals. Skeletal Problems Research shows that sitting all day at your desk job can lead to skeletal problems too,   such as arthritis and bursitis, which could cripple you for life[3]. Symptoms for these include swelling in the joints, particularly the knees, shoulders, and elbows. The Solution There are several home remedies for the swelling in legs and other joint problems. A simple foot massage or leg massage will take you a long way, however, that is just the tip of the iceberg. Dietary changes which include foods low in sodium, and rich in potassium and magnesium are also part of the remedy for swollen legs. Maintaining a healthy posture at all times, and doing a simple workout regularly has to be incorporated as well if you want to have healthy bones.   Bad Health Habits Your desk job can also instil some unhealthy habits that can make things worse in the long run. Skipping breakfast, eating fast food, neglecting physical activity, and performing activities under stress are just some of these habits, leading to a body riddled with health complications. Diabetes, obesity, and high blood pressure are some common ailments you can experience. The Solution The best way to instil good, healthy habits is by maintaining a routine that incorporates timely breaks, eating healthy, and physical exercise.  All in all, your desk job might be bad for your health! However, there are several ways to negate these potential health problems, without ever having to compromise on work productivity.   [1] https://www.businessinsider.com/chances-of-having-a-heart-attack-spikes-after-working-more-than-10-hours-per-day-2010-5#ixzz0neVzMCa9 [2] https://www.businessinsider.com/how-your-office-job-is-destroying-your-health-2016-4#sitting-all-day-could-shave-years-off-your-life-1 [3] https://www.huffpost.com/entry/8-ways-to-prevent-your-office-from-killing-you_n_1305274?guccounter=1#slide=735634

As a result of hospitals being overloaded, there has been an increased demand on healthcare professionals to work longer hours than usual. Hospital nurses, in particular, face a challenging time in the present. The physical demands of the job are already beyond what you can imagine, and most nurses are too busy to even notice the fatigue being experienced in their legs while being on the job. Nurse leg pain is typically experienced at the end of the day when winding down from a long and hectic day at work. Along with fatigue in the lower extremities of the legs, symptoms such as nurse foot pain, discomfort and swelling are often reported. Apart from this, there are other potentially serious health concerns related to prolonged standing. If you have a predisposition, developing varicose veins is another health risk to be aware of, and has been shown to affect people in the nursing profession.  If you are someone with a job that requires you to stand on your feet for hours at stretch, you are probably familiar with the feeling of having tired and achy legs. In this article, we will be taking you through all the information that you have been searching for, relating to lower leg pain from standing for too long. We will also explore through which you are able to get relief from your sore feet! So why do your legs pain from standing for prolonged hours? If you have ever wondered ‘why do my legs hurt after work’ it probably means you spend a large fraction of your working day, standing. Hence, let’s take a look at why your calves pain from standing on your feet all day. Standing reduces your blood flow to your muscles and stops the “calf muscle pump” that helps pump blood back up from the feet and legs to the heart. With prolonged standing, your body fluids won’t move unless your leg muscles contract. When blood or other fluids don’t move properly, your veins get inflamed, resulting in swelling in the feet and ankles. This consequently results in lower leg pain. How to get relief from lower leg pain from standing too long  Heat & Ice There is nothing more relaxing than a warm bath or shower at the end of a long day. Keeping the relaxing factor aside, safe amounts of heat is known to improve circulation levels and helps soothe joints and muscles. Cold, on the other hand, has a tendency to numb your muscles This can reduce pain, tenderness, swelling and inflammation.
 Spryng Active Compression sleeves
 Spryng uses a dynamic WaveTec® pattern to gradually compresses your calf muscles to mimic the normal physiology in your leg. Its portability factor enables you to use it while on the job. Spryng is perfect if you are in a profession that requires you to stand on your feet for extended periods of time.  Stretching
 Make it a part of your daily routine. Stretching helps to increase your range of motion and relieve stiffness. Stretching is also directly associated with improved circulation and thereby reduces pain associated with prolonged standing. 
 Wear proper shoes Think of it as an investment for your health. Nurses’ feet pain and hurt if they do not wear appropriate and comfortable shoes. This is essential if you spend long hours on your feet. Follow practices such as replacing your shoes every three to six months. Have at least two pairs of shoes and rotate them daily. This will make ensure your feet are in tip-top shape!  To conclude, whatever profession you may be in, taking good care of your feet and legs can go a long way toward staying healthy and comfortable. It only takes small changes to feel a big difference in your health and wellbeing.