Show t Healthy Living Sit up straight Exercises can counter effects of an eight-hodesk job ur By Scrfppi Howard Naws D have you behind a desk your all day? If it the best of you or at least the best your good posture That’s especially true if you're not exercising to counter the effects of spending eight hours a day five days a week behind a desk Now before you read another word r (assuming that you’re sitting down) lift your chest up and your shoulders back tighten those stomach muscles and straighten your spine You've just added an hxfo to your height and taken considerable pressure off your lower back in the process Miraculous huh? And die miracle doesn't have to be short-live- d An day” fitness program can do wonders for your posture and overall strength Unfortunately because of die busy days we an have such a routine is difficult to incorporate into our workaday worlds So it's no wonder being fit for work tends to hold a low priority level But regular exercise can help you not only be more physically prepared for work it can OLD GRIST MfLc ! also lessen the effects of stress In short die benefits can add up to become a big deal More specifically leu illness more energy and a greater physical and mental ability to handle your job The following exercises are great for accomplishing just that They target the abdominal back and leg muscles You can begin your “Fit For Work” program by doing one to two sets of each exercise tlvee dayi a week Within each set perforin 10 to 15 repetitions or up to 25 repetitions for the abdominal exercise It is best to schedule your workout on days like Monday Wednesday Friday or Tbesday Thursday Saturday1This wifi allow your muscles foe time they need to regenerate for foe next workout " sit-u-p Lie on ‘ Begin with a heel-hithe floor placing your lower legs on top of a bench or chair In this heel-liftposition your legs are to be at a angle Next support your head and neck by placing your hands behind your head to perform the exercise lift your torso off foe floor as far as possible Initially only your shoulder blades may clear foe floor but as you get stronger attempt to bring your entire back up off foe floor As you perform the exerefae don’t use momentum to lift and lower your torsoi Focus instead on using your abdominal muscles exhaling as you lift job-relat- ve gh ed 45-deg- strength" er - a “EXTRAORDINARY Call for Stop jn to Schedule an Appointment Fon Full Service Hair Salon Acrylic II 14 COUNTRY WHITE: Per Slice: 145 Calories 04 Grams Fat 14 Grams Fiber 41 UrwM rrtnZln OD Milligrams Cholesterol 345 Milligrams Sodium I 78 East 400 North St £ :- - - l A '7534(3 af ' Manicures Paraffin Treatments Pedicures Foot Accu-Massas Facials Body Wraps Waxing Eyebrow Shaping Lash Brow Tinting Massage Therapy il 9 ml 1 126 Calories Grams Fat Grams Fiber 47 Grams Protein OD Milligrams Cholesterol 309 Milligrams Sodium 9 Qel NaUs ge We use ike freshest & finest available ingredients Our wheat flour is milled daily Our breads bagels end otherproducts are made fresh datt ) No oils t most of our bread or 1 All our loaves are hand Round or pan shaped loaves available 06 43 9 A m program can do wonders your and posture taste the best HONEY WHOLE WHEAT) Per Slice: Ml TjdoesrftWve to be bread in townll ' i press it up to arm's length Inhale as you lower foe barbell and exhale as you press it up If you exercise at home you can use a set of hand fAnd weighs and perform this exercise lying on foe floor with your knees bent or do a puslHm instead hhort-vs-d An Don't get tiredyet just three more exercises to go liie third exercise bent-ov- er two-ardumbbell rowing is excelfitness lent for your back Stand with your feet together Bending at the waist hold a for dumbbell with palms facing one anothoverall er in each hand! Perform the exercise by pulHqg the dumbbells straight up to foie sides of your chest while squeezing your shoulder blades together Inhale as you pull or row and inhaling as you lower to the floor I exhale as The next exercise a lying leg you lower Be sure to stand with a slight bend in your knees keeping crossover works your Ups and obBquea your abdominal muscles tight and your (foe muscles along foe sides of your tono parallel to foe floor trank) You lie on your back holding a ' broom or mop handle behind your head Finally strengthen your foigh and muscles front with a with a lunge hamstring gnp While keeping your shoulders on the ' Beginby standing erect with your 1hands floor lift your right leg straight up While onyour hips Step forward with your -right leg beading st the knees until your keeping the left leg on the floor lower hoot thigh is parallel to the floor Step your right leg to your left side Bid then back to foe starting position and alternate return it to foe starting position he opposite leg Inhale as you step out Do foe same thing with foe opposite 1 exhale as leg Concentrate on keeping your shoul-i- d you stop bock 1 These : demon the floor locked knees exercises will help strengthen your and legs straight You should inhale as your tono and lower body for the rigors of the work place Unless your physician you lift your leg and exhale as you lower says otherwise give them a try to it ' The next exercise is a bwbeU bench improve your performance at work or Pty- press Lying on a bench place your feet flat on the floor Hold the barbell with a FRnsss Eugenia Jonas opsntss OnoYo-Onslightly wider than shoulder-widt- h grip basad In Bremerton Wash She la a panonal Lower foe bar to your chest and then ?' trainer and Mneas Instructor BREAD CO Come v $ ORGANIC SHADE GROWN C® F F E E DELI & JUICE BAR HEALTHY LUNCHES IMPORTS) TEAS and DEUQOUSLUNCHESr IBIS CAFFE4557534777 51 Federal Ava SSI- -S 9 IISSI--- I Ip COLEHAAN 4 x J Karen Kane TRUE GRIT J |