In today’s world, where most of us spend hours glued to our desks for hours at a time, it’s easy for stiffness to settle in. Whether you’re hustling through work or binge-watching your favourite show, prolonged sitting can lead to discomfort and reduced energy levels.

But fear not! Incorporating some simple stretches into your daily routine can help you beat stiffness from prolonged sitting and boost your energy levels throughout the day.  You may not even need that afternoon caffeine pick me up!

5 Energizing Desk Stretches

Here are a few easy stretches to get you started:

1. Neck Stretch – Begin by sitting up straight in your chair. Gently tilt your head towards your right shoulder until you feel a stretch along the left side of your neck. Hold for 15-30 seconds, then switch sides. Repeat as needed. This stretch helps release tension accumulated from staring at screens for extended periods.

• Shoulder Roll – Sit tall with your shoulders relaxed. Slowly roll your shoulders up, back, and down in a circular motion. Aim for 10 rotations in one direction, and then switch directions and do 10 rotations. This movement helps alleviate shoulder tension caused by poor posture or hunching over keyboards.

• Spinal Twist – Sit sideways in your chair with your feet flat on the floor. Place your right hand on the backrest of your chair and your left hand on your right knee. Gently twist your torso to the right, using your hands for support. Hold for 15-30 seconds, then switch sides. This stretch promotes spinal mobility and relieves tension in the back muscles.

• Hamstring Stretch – Sit at the edge of your chair with your feet flat on the floor. Extend your right leg in front of you with your heel on the ground and toes pointing upwards. Keeping your back straight, hinge forward from your hips until you feel a gentle stretch in the back of your right thigh. Hold for 15-30 seconds, then switch legs. This stretch helps counteract the tightness that can develop from prolonged sitting.

• Wrist Flexor Stretch – Extend your right arm in front of you with your palm facing up. Use your left hand to gently press your right hand towards your body until you feel a stretch in your forearm and wrist. Hold for 15-30 seconds, then switch arms. Repeat as needed. This stretch is particularly beneficial for those who spend a lot of time typing or using a mouse.

Remember to breathe deeply and never force your body into a stretch. And be sure to listen to your body’s cues and only stretch to the point of mild tension, not pain.

Premium Personal Training – Your Newmarket & East Gwillimbury Personal Trainers

We hope you will give these simple stretches a try and incorporate them into your daily routine so that you’ll feel energized and refreshed. 

If you would like more personalized advice and support to help you achieve your fitness goals, contact us today to set up your complimentary consultation and learn from one of our Certified Personal Trainers

Do you walk daily?

We hope the answer is YES, but if not, we’re confident that this blog post will change your mind.

Walking is one of the simplest and most effective forms of exercise for improving overall health and well-being. Whether you’re strolling through the park, walking indoors on a treadmill, or powerwalking around your neighbourhood or community, we have five tips to ensure you get the most out of your walking routine.

5 Tips for Healthy Walking:

1. Set Realistic Goals for Yourself: Start with a manageable pace and distance, and then gradually increase as your fitness improves. Aim for at least 20-30 minutes of brisk walking most days of the week.
2. Focus on Posture: Maintain good posture while walking as this will help prevent strain on muscles and joints. Keep your head up, shoulders back, and abdomen engaged. Swing your arms naturally for balance.
3. Wear Supportive Footwear: Invest in a pair of comfortable, supportive shoes that are actually designed for walking. Proper footwear can help prevent injuries and enhance your walking experience.
4. Keep Hydrated: Drink water before, during, and after your walk to stay hydrated. This is especially important on hot days or during longer walks. Dehydration can lead to fatigue and muscle cramps.
5. Listen to Your Body: Pay attention to how your body feels during and after walking. If you experience any pain or discomfort, adjust your pace or take a break. Pushing through pain can lead to injury, and that will only get in the way of your fitness goals.

By following these simple tips, you can make the most of your walking routine and enjoy the many health benefits it offers. We hope after reading this posts and learning these 5 healthy walking tips, you feel confident and motivated to lace up your shoes, step outside, and start walking your way to better overall health!

Meditation has many benefits that go beyond feeling calmer and Zen. 

What we also love about mediation is that it does not require very much time to reap the benefits (5 minutes a day can make a difference) and no special equipment is needed.

8 Benefits of Meditation:

1. Reduced Stress
2. Emotional Balance
3. Increased Focus
4. Reduced Pain
5. Reduced Anxiety
6. Increased Creativity
7. Reduced Depression
8. Increased Memory

Premium Personal Training – Your Newmarket & East Gwillimbury Personal Trainers

Looking for support, motivation, or both to help you achieve your personal fitness goals this year? Contact Premium Personal Training today to set up your complimentary consultation and learn from one of our Certified Personal Trainers.

Why is sleep so important and what are the benefits to getting good, restful sleep?

Getting a good night sleep on a regular basis is so important for our health and cognitive function.

The Important of Sleep

Did you know that your muscles build and repair themselves when your body is at rest, especially when you are sleeping? It’s true.

Not getting good quality and enough sleep on a regular basis can cause health issues like heart disease, stroke, obesity, dementia, and hormonal issues (especially in woman who are entering menopause).

10 Benefits of Getting a Good Night Sleep:

1. Increases your immune system (so get sick less).
2. Helps aid in weight loss or helps you maintain a healthy weight.
3. Better cognitive function so can focus better and do better at work or school.
4. Feel more energetic and motivated during the day or for your workouts.
5. Being a happier, healthier you.
6. Feel less drowsy during the day or less mid day crashes.
7. Less cause of injury since your body is functioning better.
8. Reduces inflammation.
9. Helps your muscles build and repair overnight.
10. Reduces the risk of health problems like heart disease, stroke, diabetes, weight gain, etc.

How Much Sleep Should You Get a Night?

Adults typically need anywhere from 7-9 hours per night of sleep. We should be getting a minimum of 1.5 hours-2 hours of Rem sleep per night within your 7-9 hours of sleep.

Younger, school aged children need more sleep than adults. They should be aiming to get between 9-12 hours of sleep each night.

Have Trouble Falling or Staying Asleep?

If you find it hard to fall asleep at night or find yourself waking up feeling restless or going to the washroom all hour of the night. There are tools that may help you get better quality sleep.

There are many factors that may cause you to have issues sleeping, such as too much caffeine, drinking alcohol, stress, anxiety, too much on your mind before bed, some medications, heart burn, acid reflex, eating too close to bed time, pain in your body, and than there are specific medical conditions like insomnia or sleep apnea that may cause a disrupted sleep.

10 Daily Things You Can do to Help You Get Better Sleep:

1. Hydrate during the day but cut off the liquids an hour or two before bedtime.
2. Eat healthy – Less sugar, salty and processed foods.
3. Eat a healthy, balanced diet.
4. Do not eat too close to bedtime. Your body needs time to digest your food before laying down.
5. Yoga (for stress and anxiety management & relief).
6. Daily meditation (for stress and anxiety management & relief).
7. Cut back on caffeine or only drink it in the morning. Consider drinking decaf. FYI – Soda and tea also have caffeine in them.
8. Take supplements- multivitamin, omega, magnesium or probiotics.
9. Try taking supplements for stress – 5-HTP, L-theanine, Ashwagandha, Passionflower, Lemon balm, or supplements for your adrenal glands.
10. Daily exercise – the earlier in the day you exercise, it may be better for sleep.

Have Trouble Falling Asleep at Night? Try These Hacks to Help You Sleep:

• Have a set wake-up and bedtime schedule.
• Have a comfortable sleep environment that is dark, quiet and comfortable.
• Have a healthy bedtime routine.
• Try a 10- minute meditation before bed.
• Focus on deep breathing prior to sleep or while you are trying to fall asleep.
• Avoid watching TV or any screen time an hour before bed. Try reading.
• Don’t do stressful activities close to bed. These include responding to emails or taking work phone calls.
• Still your mind while falling asleep. Try counting up from 0 until you start to dose off.

If none of these daily routines/tasks seem to help and you have tried everything to help you get a longer, better quality sleep at night with no success, asking your health care provider for assistance could help. Many naturopaths can help assist you in getting better sleep.

Sleep well tonight and every night!

BTW – If you’re looking to improve your sleep with exercise, we can help! Contact Premium Personal Training today to set up your complimentary consultation and meet with one of our Personal Trainers in East Gwillimbury.