Hydration, sleep foundation of healthy living
Most of the exercises I’ve written about in Master Class assume that people are taking care of their bodies to the extent that they have the energy to work out. Educated, working people hydrate, they sleep, they maintain a healthy diet and they manage their stress levels — or so I thought.
Over the past five years, my work with corporate populations suggests the opposite. Many working people do not operate from a stable foundation and thus are unable to prioritize exercise.
I have a few basic recommendations for those who wake up tired, go to bed tired and spend their days chasing more energy. To that end, I’ll also introduce an exercise that’s perfect for the corporate worker, as it requires little time, little equipment and is appropriate for all fitness levels.
The hamster wheel of corporate life can be exhausting. Many rise before dawn to get their kids dressed, feed them breakfast and get them to the bus stop only minutes before a long commute to a soul-killing office environment with fluorescent lighting. They spend the next eight hours mostly seated, staring into the blue-light abyss of their electronic workstation. Once they complete the commute back home, they have a few hours to enjoy family time and entertainment before the process starts all over again the next morning.
The best employers have altered work environments to change this pattern. I’ve worked with companies that have installed worksite fitness centers and encourage employees to use the facility before, during or after work. Some incentivize employee fitness financially by lowering health care premiums as people’s health and fitness improve. Others provide healthful nutritional options and free on-site health coaching services. I’m proud that the company I work with is part of the solution, and I look forward to continuing to improve the lives of corporate workers.
Whether your workspace has evolved to become more health conscious or not, it’s important that each person takes his or her rest, nutrition and stress level seriously. Sleep may be the single most neglected aspect of personal health that I see on a regular basis, followed closely by hydration. The good news is that sleep and hydration are largely under personal control — whether or not a worksite has a fitness center.
So, my message this week is to look at sleep and hydration as the low-hanging fruit on your health tree. Turn off the screens and go to bed in time to get at least seven hours of sleep every night and try to drink at least 64 ounces of water every day.
This advice might seem overly simple, but sleep and hydration are critical to establishing a good foundation for health.
Once a foundation is established, working out seems much more plausible, even for a busy corporate worker.
This week’s exercise is a fantastic option for those with little time, as it only requires a few minutes and a stretch band. The Iso Glute Activator is a great option for people of all fitness levels.
1. Select a medium resistance stretch band that is a loop (not the kind with handles).
2. Lie on your back and lift the feet off the floor with the knees and hips at 90 degrees.
3. Place the stretch band around both lower legs, just below the calves. Extend both arms over your chest to challenge your balance.
4. Tighten the abdominals and gluteals in preparation.
5. Press both legs outward to get the stretch band taut. Once it’s taut, hold for 10 seconds.
6. Rest for 10 seconds, then repeat. Continue for 10 repetitions.
The Iso Glute Activator feels great, and it strengthens muscles that are largely inactive throughout the average person’s workday. The core and gluteals are engaged throughout the movement, so it’s a perfect fit for those looking to squeeze in a few minutes of activity between conference calls. Enjoy!
Matt Parrott has a doctorate in education (sport studies) and a master’s in kinesiology and is certified by the American College of Sports Medicine.