10 Effective Tight Schedule Exercise for Lawyers

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Lawyers are very busy people and their health tends to suffer a lot from the nitty-gritty of their practice.  We will be looking at how a lawyer can easily balance his busy nature and health by discussing some tight schedule exercise for lawyers.

Life is about growth and decay. When we are young, the default signal is to grow. As a result, we grow steadily bigger, stronger, more coordinated, more sexual . . . everything, no matter what.

The tide of youth, man; it’s sweet. Then one morning, we wake up and notice that that tide has gone slack, and the morning after that it’s on our nose.Oh, Lord! The default signal has flipped over to decay (Younger Next Year: The Exercise Program).

While biological ageing actually starts in our thirties, most of us don’t notice it until our forties or fifties. Now, every year we get steadily a little slower, weaker, less coordinated, more apt to get sick or fall down, less sexual, and grumpier. It is the worst. A tide of ageing sets in, and it is relentless.

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Now, this post is not to stop that growth and decay pattern for lawyers but to help lawyers during this phase of growth and decay to achieve tremendous health, beauty, strength and fitness during their life busy cycle.

 


Importance of Exercise for Lawyers

  • Helps to boost analytical reasoning.
  • Boost your self-esteem.
  • Helps to prevent liver or kidney or heart-related diseases.
  • Helps to boost the immune system.
  • lower your risk of Alzheimer’s disease
  • Helps to strengthen the body  (Lawyers suffer a lot from leg or back illness or pain).
  • Makes you appear healthy, sexier, younger,  etc.
  • Increase your life span and agility in old age.
  • Reduce stress and worries.

 Exercise for lawyers to meet their busy & tight schedules

Most of this exercise can be done in the early hours of the morning or late in the evening, from the very comfort of your home.

  • The Bridge:

    This exercise is designed to loosen and warm up your joints, in this case, your hips. It’s especially good for your glutes, which are your dominant hip extensors. This is a critical muscle that weakens with ageing, reducing hip mobility. The Bridge also works on your core and lower back.

     

    The bridge - Exercise for lawyer
    The bridge – Exercise for lawyer

     

Step 1: Lie on your back with both legs bent, your heels almost directly under your knees. Push through your heels and lift your butt off the floor. Tighten your abs and squeeze your glutes. Hold for five seconds.
Step 2: Slowly roll down through your spine. Repeat.

 

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  • Side Leg Lift: 

    This one activates your outer hip muscles to maintain alignment with single leg activities such as walking.

    Side Leg Lift - Exercise for Lawyers
    Side Leg Lift – Exercise for Lawyers

Step 1: Lie on your side with both legs fully extended, feet flexed (pull toes up). Look down to see if your body is in a straight line; do not bend from the hip. Squeeze the glutes and engage the abs. Lift your top leg about twelve inches off the floor. Hold for five seconds. You should feel it right above your hip.

Step 2: Lower your leg and repeat the movement ten times on each side. Too Easy? If you want more of a challenge, use a rubber band around your ankles.

 

 

  • Cat and Camel:

    Cat and Camel - exercise for Lawyers
    Cat and Camel – exercise for Lawyers

     

    This one lubricates, warms, and loosens all the many joints in your back. If you have knee issues, use a foam pad or towel under your knees.

    Step 1: Get on all fours, in a tabletop position. Hips over your knees and hands under shoulders. Slowly round the low and mid back by tilting the pelvis (camel). Hold for two or three seconds.

    Step 2: Reverse the opposite direction. Arch your back, stick out your tail and gently lift your neck and head (cat). Hold for two or three seconds. Repeat ten times.

     

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  • Opposing Arm and Leg Reach:

This addresses core stability, hip and shoulder mobility, and balance. A great exercise, and a little harder than it looks. Really reach for it, in both directions.

Opposing Arm and Leg reach
Opposing Arm and Leg reach – exercise for lawyers

 

Step 1: In a tabletop position, tighten your abs to keep your low back quiet. Then reach way out with one arm and reach way back with the opposite leg. Hold for three to five seconds. Activate all the muscles of the core, hip, and shoulder girdle.

Step 2: Return your hand and foot to the floor. Keep your hips level and your back still. This exercise is best done by alternating between your left and right sides. Do only four reps.

 

  • Balance on One Leg

One of the things we lose as we age, balance, can improve quickly and dramatically with practice. Better balance reduces the risk of falling.

 

Balance on One Leg
Balance on One Leg

 

Step 1: Stand tall; activate your quads, glutes, and abs. Move your shoulders back and down, and keep your chest lifted. Spread your arms out wide and lift one foot a few inches off the floor; try to maintain your balance for fifteen seconds. Repeat on the other foot.
Step 2: When you can hold for fifteen seconds, challenge yourself more. First, drop your hands to your sides. Next, try closing your eyes. For the ultimate balance challenge, try swinging the lifted leg back and forth and from side to side. Your balance will improve.

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  • Fast Footwork

Foot speed and coordination are key in the good life. Helps your blood circulation and flow of blood. Olympic athletes spend a huge amount of time on footwork; you should, too.

 

Fast Footwork
Fast Footwork

 

Step 1: Start with simple marching in place for ten seconds. Lift your knees high. Pump your arms. Start slow; get fast.

Step 2: Do this same high stepping for another ten seconds, at speed. Go for it. As you get more at home with this, add a little bounce to your step until you are jogging in place. Try skipping.

Step 3: When you really get into it (if you do), consider springing from side to side

 

  • Chest Press (Bench)

Equipment Needed: A padded gym bench, but any bench will do. Why Bother? There comes a time in life when you have to push back! This helps. It also enhances your shoulder girdle and core.

Chest Press (Bench)
Chest Press (Bench)

Step 1: This is, in effect, a push-up off a bench. Lean over the bench, arms fully extended and your body straight. Bend elbows and slowly lower yourself until your upper body almost touches the bench. Alignment is most important here. Don’t let shoulders collapse or belly sag.

Step 2: Push up until your arms are straight again. Do It Right. Be particularly careful to maintain a neutral spine while doing chest presses. Do these right or don’t do them at all.

Too Difficult? Try doing the chest press against a door or wall. The nearer you are to the wall, the shallower the push-up and the easier it is to stay in alignment.

 

 

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  • Plank:

    Plank
    Plank – exercise for lawyers

This one enhances hip, shoulder, and core stabilization, especially the core.
Step 1: Lie on your stomach, up to your elbows. Contract your glutes and abs. Depress your shoulder blades. Lift your butt and knees off the floor. Keep your back and hips level (straight). Hold for ten seconds.
Step 2: Do only three reps to start, and focus on maintaining the contraction of the core muscles. It is harder and more effective that way.
Too Difficult? Try fewer reps and a shorter hold. Or don’t lift your knees off the floor.

 

 

  • Side Plank:

This enhances lateral hip and core stability. Worth having, especially if you have knee or low-back problems. It works on the obliques, or side core muscles.

Side Plank
Side Plank – exercise for Lawyers

Step 1: Lie on your side, up on one elbow, opposite hand on your hip. Engage your abs and glutes. Lift your hip and knees off the pad. Make sure your body stays in alignment. Hold for ten seconds. Repeat only five times.

 

  • Crunch:

Great for building abs. A shallow sit-up done slowly and with control is just as good as, and much safer than, the old military, full sit-up.

Crunch - Exercise for lawyers
Crunch – Exercise for lawyers

Step 1: Lie on your back with one or both knees bent. Place hands behind the head to support the neck. Contract your abs and use them to lift your shoulders slightly off the floor (about four inches). Don’t over-flex your neck. Hold for three to five seconds. Do three sets of ten reps. Do It Right. Do not lift all the way up. The full power crunches of yesteryear put too much stress on your back.

 

 

 

Others include (can be done during weekends and holidays):

  • Jogging
  • Cycling and
  • Swimming 

Best of luck.

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