Exercise Hacks For People Who Sit All Day

The World Health Organization attributes 3.2 million deaths each year to a sedentary lifestyle. For some people, there’s no way around it. Your job requires you to sit, so you sit. However, sitting all day is not ideal for your body or your health.

In fact, sitting for long periods of time has been linked to increasing a person’s risk for heart disease and type II diabetes. Additionally, sitting with bad posture creates further problems for your muscles and bones that can be painful and inhibiting.

Adding an average of 7.5 hours of sleep and 9.5 hours between commuting and working, the average individual is sedentary for approximately 17 hours a day. If you go home from work and relax on the couch, even longer.

Some studies have suggested that individuals who sat for 8 hours a day with minimal exercise had a higher chance of mortality than those who sat for less than 4 hours a day with 1 hour of exercise.  Fortunately, some specialists have found that daily exercise can offset the damage done by prolonged sitting.

Here are some ways to get moving while on the clock. Of course, check with your doctor before taking on any of these stretching exercises:

Stretches you can do at your desk:

To loosen a stiff neck-

1. Sit tall with a straight back. Lower your right ear towards your right shoulder. Hold for a few seconds and release. Repeat on the left side.

2. Just as an owl moves, turn your head to the right and look as far over your shoulder as you can without straining your neck. Hold for a few seconds and gently release. Repeat on the left side.

3. In a swaying motion, slowly drop your chin down towards your chest and gently rock your head from left to right a few times.

To loosen your lats-

1.  With your fingers interlaced, reach up towards the sky as high as you can. Keep your palms facing the ceiling, relax, and repeat a few times.

2. Reach your right arm up over your head with fingertips pointed towards the ceiling. Gently bend towards the left, reach, and hold for a few seconds. Repeat on the left side.

To stretch your chest-

 1. Sit up tall, place your hands behind your back and press your palms together. Hold for a few seconds and repeat.

To stretch your shoulders-

1. Raise both of your shoulders towards your ears and hold. Release after a few seconds and repeat.

To stretch your hamstrings-

1. Sit straight up and extend your right arm up towards the ceiling. Straighten your left leg parallel to the ground.

Simultaneously move your leg up and your arm down as you reach to touch your foot. Repeat a few times on each side.

Exercises you can do at your desk:


1. There’s no need to get on the floor if you’re worried about office germs. Utilize your desk or the wall for a modified push-up.

Triceps dips-

You can use your desk or your chair, just make sure it doesn’t roll away mid dip. Place your hands behind you shoulder width apart on your chosen apparatus.

Extend your legs out in front of you in a reverse plank-like position. Bend your arms to dip down, and then straighten them to return to your original position. Don’t completely straighten your arms, as keeping a slight bend in the elbows protects your joints.

Jog in place-

In 45 second intervals, stand up and start moving your legs. Repeat 5 times. If you want a more intense challenge, try bringing your knees to waist level.

Ghost jump rope-

Pretend you have a rope in hand and jump rope as you normally would. You can alternate between hopping on both feet and one at a time. Add arm movements for extra burn.

Calf raises-

This is a great exercise to do while waiting for those long documents to print or while your coffee brews. Hold on to something for balance and support, raise your heels off of the floor and then lower back down. Complete 3-4 sets of 10.

Glute squeeze-

Squeeze your glute muscles as hard as you can, hold for 10-30 seconds and relax. Repeat several times.

Wall sit-

Find a stable wall (cubicle walls aren’t going to cut it) and stand with your back flat against the wall. Lower yourself into a seated position and hold, hold, hold. Aim for 3-4 sets of 10-30 seconds.


Keep it stationary or make a trip down the hall. Place one leg in front of the other and bend the knee of your back leg down towards the ground. Straighten your bent knee and repeat about 10 times on each leg.

Shoulder Press-

Find something that weighs a few pounds, like a ream of paper. Hold it parallel to the ground at shoulder height and then raise it up towards the ceiling. Repeat 10-12 reps 3 times.

Other office hacks:

Park further away-

If you have a reserved parking spot consider loaning it out for a month. Parking at the furthest end of the car park is an unavoidable way to get some extra steps in throughout the day.

Take the stairs-                                                                                   

No more elevator pitches. Taking the stairs increases heart rate and helps tone your legs. Take them two at a time if you’re really motivated.

Skip the email-

Take advantage of any opportunity you have to get up and walk to someone’s office. Not only will you get some extra movement in, you might also find your work relationships blossoming with more face time.

Turn your meeting into a marathon-

Instead of holding your meeting in a stuffy office around an awkward table, take it outside and go for a stroll around your building. Exercise can improve brain function and the extra stimulation can help spark new and creative ideas.

Turn your coffee break into a walking break-

Take the long way to the kitchen and maybe even do a few laps around the office while you wait for your coffee. Challenge yourself to see how many rounds you can do before your cup is full.

Adding spurts of movement and exercise into your day is a great way to offset the negative effects of sitting. Mix up your routine and get creative by finding what items around your office can double as weights, and how

you can reinvent daily tasks to burn some calories. Remember to check with your doctor before taking on these, or any other exercise or stretching routines.



Raquel is a creative writer for Lipozene.com. When she’s not helping people achieve weight loss success you can find her binging crime podcasts, traveling the globe, and exploring her native sunny San Diego.


Where to get Custom Medical Equipment and Supplies

Custom medical equipment and supplies are meant to help patients with different needs. They include standing frames, wheelchairs, stair lifts, custom shower chairs, wheelchair ramps among many more.

They are essential, and hence, you need to be very vigilant when out purchasing for any related equipment. You deserve quality custom medical equipment to enjoy the right service.

No doubt, purchasing any custom medical equipment, might turn into a daunting procedure. This is possible if you do not have any reliable shop or place to buy from.

You will put yourself at the risk of either purchasing counterfeit custom medical equipment, or getting poor supplies of the same material. You can evade that tormenting experience, by considering the following places:

Well-equipped hospitals

In hospitals is where diagnosis and treatment of any health issue are conducted. Some hospitals also sell quality custom medical equipment.

However, not all hospitals have the capability of having this kind of supplies. You will need to visit a well equipped and private hospital to get these custom medical supplies.

While there, you can now go through the available medical equipment. Compare them against your specifications so that you can make an informed decision.

You have to enjoy the value for your money at all costs.

Online shops

The internet has made life considerably more comfortable. It is now possible to make an order just from the comfort of your sofa in your sofa.

There are some online shops which sell various products. Some of the products you can get online also are custom medical equipment. From your phone, laptop or tablet you can go through those medical equipment supplies before having your pick.

Usimprints is an online shop, which sells a variety of products and services. It also has a section for custom medical supplies.

Visit usimprints.com; you will access the US Imprints-Custom Promotional Products website.

When it comes to buying custom medical equipment and supplies, you need to be very careful.

You ought to put into consideration some factors. For instance;

• Need

The type of need you have is what will compel you to either purchasing a wheelchair or a stair lift.

This means that the custom medical equipment you are about to bring on board should be able to help you combat the need at hand.

• Cost

The acquisition and maintenance cost of your preferred medical equipment is very crucial.

There is a need for getting into debts as a result of acquiring expensive medical equipment.

Carefully go through the quotations attached to the one you want to purchase. Go for the most affordable material but also one with high quality.

• Durability

It is costly when you have to engage in replacing your wheelchair frequently.

You can avoid this torment by purchasing a functional and robust wheelchair. It will save you a lot of cash that would have been wasted.


Custom medical equipment and supplies should be acquired from licensed hospitals and online shops.

These products are very vital and need to be of high quality, for better execution of the task at hand. In that connection, injuries that might be caused by this equipment will be minimized.

Ways to Spot A Legit Online Pharmacy

Everything is about convenience nowadays. What is more convenient than ordering your medications online and having them delivered right at your doorstep.

Convenient? Yes. Safe? Don’t be too sure.

Here are some tips on what to look out for so you can check if you are indeed purchasing from a legitimate or accredited online pharmacy:

Prescription Requirements

An accredited online pharmacy would ask you to provide your prescription details before selling medicines that require a physician’s prescription.

Selling Price

The selling price should not significantly differ between the online pharmacy and the brick-and-mortar pharmacy. This holds true for all types of medication, even vitamin supplements. Online pharmacies would have a slightly lower price particularly if they are the distributor though.

Contact Details

Verifiable information on how they can be contacted via email, mail, or phone, should be clearly posted in their website. If you don’t see any contact details, it would be best to choose another online pharmacy.

Right to Privacy

Your contact and credit card information should be kept private. If they claim that your contact information will be shared with a third-party company for other possible offers , this should serve as a warning signal.

License and Accreditation

Accredited online pharmacies will proudly display their license to operate badges. They also are usually affiliated with brick-and-mortar stores where you can talk to a license pharmacist if need be.

The affiliation part can be a bit tricky though. There are some accredited online pharmacies that do not work with brick-and-mortar pharmacies since they are already affiliated with licensed pharmacies in other countries.

Taking fake or expired medicines can cause more harm than good. There are a number of online pharmacy search engines that help verify if the pharmacy you are interested in is licensed and accredited to operate.

Overall, the greatest rule of thumb that you should follow would be “if it seems too good to be true, then it probably is.”

7 Things to Know When Starting an Online Medical Supply Company

You’ve decided that you want to start an online business where you will be offering medical supplies. Great! But before you begin embarking on your new business venture, read on to be informed of the important things you should know when starting an online medical supply company.

Narrow Down Your Products

If you want to limit your market to online consumers, it would benefit you immensely if you choose a specific set of products that do not require an approval from a doctor or other healthcare professionals.

Funding Source

Any type of business requires a good amount of funds. An online medical supply business is no different. Keep in mind that medical supplies can actually be a bit more expensive than other supplies. The more recent the technology used to create the medical supply, the more expensive it can be.

Business Registration

Check for the requirements to make your online business legal for all intents and purposes. Make sure that necessary licenses have been obtained.

Storage Area

For start up online businesses, you only need a small storage space, but it has to be compliant with the storage requirements set by your local healthcare organization. Not following their storage requirements may result in having your license revoked.

Networking with Manufacturers and Distributors

Manufacturer prices are much lower compared to distributor prices. Take note that some manufacturers only supply their products via distributors though.

Staff Selection

You would need to at least have one staff to assist you with your business. Doing a thorough background check and even asking for opinions from former bosses can help you choose a competent staff.

Advertising Your Business

Everything is all set and ready to go. The last step would be marketing or advertising your online store. Depending on the type of medical supply that you will be selling, you should consider advertising in online websites that are in the same niche with the same target audience.

Getting prepped for any business can be a bit nerve-wracking at the beginning but once you get all the paperwork done, the rest will follow.


2018 Top 3 Non-Medical Healthcare Business Ideas

If you ever wondered which industry is fast growing and is still a profitable market? Then look no further. I would be more than happy to inform you that the industry you should be looking at is the health care industry.

Its continuous profitability and wide availability of business opportunities stem from the fact that healthcare is an important need of man. No matter what age, race, ethnicity, or sexual orientation you may  have, the truth of the matter is that you always need to look after your health.

If you are interested in beginning a business that is related to the healthcare industry, here are a few non-medical business ideas that you might want to take into consideration:

Medical Waste Disposal

It is a well-known fact that the medical and health care industry produce tons of biodegradable and non-biodegradable wastes on a daily basis. This requires the need for a proper waste disposal agency to assure the general public that medical wastes are properly taken care of.

You can open a waste management business that focuses on medical waste disposal. I would recommend that you do a thorough research and feasibility study to be sure that this is the ideal business for you.

Consulting a representative of the  organization that issues waste management licenses is a great way to start.

Health Insurance Company

Insurance companies have been cropping up on a global scale and is honestly a very competitive industry. You need to make sure that you are offering something that the general public would be interested in purchasing several years from now.

If you are interested in starting a health insurance company, you would need permission from the insurance licensure organization to assure your potential clients that they are investing their money in a company that has a good credit standing.

Medical Supplies

With the wide variety of medical supplies available, it pays to narrow down a specific set of products that you wish to market.

Do you wish to focus more on medical supplies that doctors and other healthcare professionals will be interested in? Or do wish to focus more on offering medical supplies for the public in general?

Overall, a sound plan always begins with thorough research and feasibility studies. Don’t go in with y our eyes closed and hope for the best. Business means money and you might need to spend more than you bargained for before you begin getting your earnings, otherwise known as return of investment.