Nails Magazine

MAR 2015

Magazine for the professional nail industry.

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3. Standing bicycle: Stand with your feet hip-distance apart, and place both hands behind your head. While looking forward, raise one knee toward the opposite shoulder while lowering that elbow toward the knee. Repeat on the opposite side. THERE'S AN APP FOR THAT "A number of my clients have sit-down jobs and are concerned about being sedentary during the day," says Huntington Beach, Calif.- based personal trainer and ftness consultant Laura Klees. "Besides the usual advice to park farther away from work, take the stairs, and walk during lunch breaks, I suggest that clients set themselves reminders to take frequent breaks for standing and stretching. There are a number of apps available now made just for that purpose." Apps and website helpers such as Stand Up, Break Tracker, EVO, and Big Stretch can be utilized on your phone or your computer monitor. You can customize when and how often the reminder messages will appear. Some of the simpler apps, such as Stand Up, are primarily alarms/reminders, while others, like EVO, include more features such as various themes and modes for your screen and an eyes gymnastics exercise. "The important thing is to break up the long stretches of sitting by setting the reminder app to alert you every 50 minutes or so," says Klees. "Then you need to stand up — and preferably stretch or walk — for 5-10 minutes. Other ftness apps can help as well. My Fitness Pal is a great app because it helps you set weight loss and exercise goals, has an extensive food library for logging your diet, and can link to ftness devices like Fitbit and BodyMedia." Put in perspective, you have incredible power to take control of your health. "When something as simple as standing up every hour can preserve your health and maybe even save your life," Klees says, "you simply do it." Get Up! Why Your Chair Is Killing You & What You Can Do About It by James A. Levine, M.D., Ph.D. FOR FURTHER READING: To read more about healthy working, visit: www.nailsmag.com/list/topic/healthy-working 162 | NAILS MAGAZINE | MARCH 2015 GET MOVING! "Standing exercises help break up long periods of sitting and get your blood fowing," says Klees. She suggests the three following exercises to work your upper body, lower body, and core. Perform 10 repetitions of each exercise, and repeat 2-3 times: 1. Standing pushups: Place your hands fat against a wall just below chest level. Take a step back, and put your feet hip- distance apart. Keeping your abdominals pulled in, slowly bend your elbows toward the wall, then return to the starting position. As you become stronger, you can step farther away from the wall to make the exercise more challenging. 2. Chair squats: Place your chair against a wall. Stand in front of the chair with your feet hip-distance apart. Keeping your back straight and your chin up, lower yourself toward the chair (concentrate on your bottom/glutes moving back toward the wall rather than the knees coming forward). Stop just before sitting down, and raise back to standing.

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