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BARBANNA SparkPoints: (108,384)
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Posts: 3,415
10/13/13 4:55 P

No matter what job we have, exercise is exercise and that means sustained lifting, pulling and doing cardio that offers an increase in our strength and endurance. You need to work up to more exercise than what you get at work. Even though you work the biceps, supraspinatus, deltoids and upper arm muscles you don't work all muscles and there is always going to be a muscle group you don't exercise. The body has many muscles groups in the upper, lower body, front and back. I am a therapist and even after 10 hrs of exercises with patients, I know I am missing some muscle groups. And just like you it is even more important to exercise to balance the distribution of the muscles that are being worked, so that one group does not get over powered by another and cause muscle injury. The majority of on-the-job injuries are a result of weak muscles that were unable to sustain the over worked muscles. If you are too exhauted than just do a little and work your way up!

ALBERTJON SparkPoints: (3,133)
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10/13/13 3:47 P

THELOVELYBIRD: The reason I suggested that I feel you are getting a lot of exercise in your job is that I feel you are very active. I thought of an example of two neighbors (a couple in their 70's) that might be in a similar situation Other than the wife occasionally going on a 1-1.5 mile walk, they do not deliberately "exercise," as such. Here is what I have noticed about them, though. They bought a lot next to their house and put a large vegetable garden on it. They also have flowers and a lot of yard to mow. Almost every day that I have walked by their house, no matter what time of day from 8:00 a.m. to sundown, one or both of them is working in their yard: mowing, trimming, gardening, hauling, trimming, watering, etc. They are both very slim and trim. My feeling is that they have the best of both possible worlds: exercising daily AND having that exercising serve as an enjoyable and worthwhile purpose. I definitely get the feeling you are combining your work with exercising. Best of luck!

TURTLELADY56 SparkPoints: (29,028)
Fitness Minutes: (26,834)
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10/13/13 5:47 A

i just treated myself to a sparks present i ever treated myself to...

AZULVIOLETA6 SparkPoints: (0)
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Posts: 3,293
10/13/13 1:04 A

Could you wear tennis shoes to work?

What about adding workouts maybe 3x/week that are non-weight-bearing? You could swim laps, do aqua aerobics, ride a stationary bike, etc.

THELOVELYBIRD SparkPoints: (0)
Fitness Minutes: (1,045)
Posts: 106
10/12/13 4:47 P

Thanks for the helpful advice, everyone. I suppose you're right about considering work my physical activity and adjusting to the new job.

And dashkath, like I mention in the original post, I'm still recovering on my days off from the sore feet issue/soreness/tiredness, but I will definitely try to incorporate exercise into those days off when my body gets used to the new physical demands I've put on it!

MISSRUTH Posts: 4,299
10/12/13 10:02 A

You made the comment "as I get used to the job".... which implies this job is relatively new to you. So... I would agree that for the time being, your walk to the train, plus all your job duties, is plenty of exercise. Perhaps just some strength training on your days off. And you can find videos here on Spark, where you can do strength exercises sitting down or on the floor (not on your feet). After you get your orthotics, after you get used to the physical aspects of your job, after you're used to the 10 hour + days.... then re-evaluate things and see if you want to add in some more exercise.

DASHKATH Posts: 862
10/12/13 5:45 A

If you are working 4 days a week then how about working out in the 3 days you are not working?

ALBERTJON SparkPoints: (3,133)
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Posts: 1,299
10/12/13 5:24 A

THELOVELYBIRD: "If you were in my shoes, what would you do?"

"I work, all day, on my feet. I work at a fruit market, I'm lifting pallets of fruit, walking around, cleaning, etc. I work 10-11 hours a day, four days a week, with only one day off in between working days, mostly."

What would I do? I absolutely would not think one bit about "working out." You are burning plenty of calories. You need to give your body a rest from long days at work. As far as getting your heart rate up, perhaps some running in place or power walking in place for 15 minutes (IF your feet permit it!). Otherwise, I would say that you are considered "active" as opposed to some people who are couch potatoes.

SELENITYLUNARE SparkPoints: (16,509)
Fitness Minutes: (8,386)
Posts: 704
10/12/13 5:24 A

I understand you there! What I recommend is breaking it up. I know the last thing you want to do is wake up early but just 20-30 minutes in the morning with 20-30 minutes before you settle in when you get home might be the way to go. You could do 20 minutes before and after work and 5 minutes on your break. That would take you to 45 minutes. Since it is so hard to work in exercise when you commute AND work such long hours, breaking it up is the only way I found to get my exercise in without killing myself or just skipping it because I am so tired. Maybe you can't get a full 60 minutes in on work days but 30-45 minutes is definitely better than 0!

Good luck, and the inserts will REALLY make it better.

THELOVELYBIRD SparkPoints: (0)
Fitness Minutes: (1,045)
Posts: 106
10/12/13 4:12 A

Okay, this is a long one, sorry. I don't want to sound like a defeatist but I'm feeling particularly negative, so I'm just going to rant and rave. I'm just going to lay it all out there and hope that someone has some answers for me.

I work, all day, on my feet. I work at a fruit market, I'm lifting pallets of fruit, walking around, cleaning, etc. I work 10-11 hours a day, four days a week, with only one day off in between working days, mostly. I wake up at 4 am and commute to work, getting home at about 5 pm. I can barely walk home from the train station, let alone work out.

(Backstory: I use supportive shoes and am waiting on orthopedic inserts to be made. Anyway, my feet KILL by the end of the day and for the full next day; I waddle around like a duck.)

Working out during lunch hours before I get tired, as many have suggested, is not an option, as my lunch break is extremely short.

I know that in order to get an "effective" workout, I need to be getting my heart rate up and building lean muscle via a mix of cardio and strength training, but between physical pain and sleepiness, what would you guys do to squeeze an adequate amount of fitness into an incredibly demanding schedule? At this moment, a 60-minute cardio workout just isn't feasible after work or before, I feel. I'm hoping as I get used to the job the fatigue subsides and I'm more up and ready to do things on my day off, but at the moment, I'm trying really hard to balance a healthy lifestyle and a demanding job. I guess I need moral support as well as practical advice. If you were in my shoes, what would you do?

Edited by: THELOVELYBIRD at: 10/12/2013 (04:22)
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