Those with desk jobs who sit most of the day get a lot of attention in the fitness world. Sitting is so bad for us, it gets a lot of chatter.

But many people stand all day for work. They deserve to know what their body needs too. Standing can cause different issues—low back pain and achy feet, for example.

So what can news anchors, hair dressers, waitresses, teachers, and others who stand a lot do for their body?

First of all, here are a couple pitfalls to look out for:

1. Don’t lock knees

This puts strain on the joint over time. So as softly as possible put a little bend in your knee.

2. Try not to let pelvis sway forward

If you let your hips sway forward you are compressing the low back. Watch for this. One place to notice is when you do dishes. If your pelvis touches the counter/sink you know your hips aren’t over your heels. Try to keep head, hips, and heels in a row.

Then check out this video for […]

The shoulders are a complicated joint.  A lot of small muscles have to support and stabilize a broad range of motion.  The rotator cuff muscles, in particular, can tend to get cranky.

There are two good moves to consider doing daily when your shoulder doesn’t feel like it’s gliding smoothly, or you feel like it feels jammed when you raise your arm overhead.

1. The Zeppelin

This is easiest on all fours, but you can do it anywhere.  You put your hands on something like the kitchen counter, and then move your body keeping your hands fixed.  Then wiggle and sway anyway that feels good.  Try to get as much movement around your shoulders as possible.  There are not many movements in life where the hand is fixed and the shoulder moves.  So, it’s a nice little reprieve for the shoulder.  You can mobilize it in a safe position.

This move is freestyle, so explore anything that feels good.  Just keep your hands stuck to the surface they started on.

2. The Alphabet

This is an oldie but a goodie. If you’ve ever been to PT for your shoulder, you’ve probably seen it.  You’ll need a small stability […]

We know one of the best ways to ensure you commit to exercise is to have an accountability partner. Whether that is a romantic partner, co-worker, friend, or relative, if you have someone else expecting you to show up and move with them, you are more likely to get up and get moving when the alarm goes off.

People who work out with a partner report the workout feeling easier.  Pairs who sign up for a gym membership or fitness class together are more likely to show up for the full session.

This is a win-win.  We can spend time with someone we enjoy and get a good workout in.

The activity can be as simple as meeting someone for a walk, run, or a fitness class.  Or there are actual exercises that benefit from having a buddy.  Having an exercise partner can add challenge or playfulness.  Engaging in partner exercises can help you communicate your overall fitness goals and the needs of your body.

Remember, pick a partner you want to spend time with.  Make sure they encourage you without demoralizing you.  Try to find someone at a similar fitness level.  It’s okay to workout with different levels, […]

Our bones adapt under load.  When we strength train or jump and bound we put load on the bone and encourage healthy bone growth.

Multiple studies reflect this in young people—elementary age through college.  The evidence is pretty clear when younger people jump rope, skip, hop, and even use trampolines, they have higher bone density than their peers that don’t do those activities.

Once we get older (postmenopausal in women) the studies get murkier.  Some jump studies in older populations show no improvement in bone density, but many do.  It appears jumping improves bone density at the head of the femur (leg bone that enters your pelvis) more than it does in the spine for older adults.   Studies that don’t show jumping improving bone density do show improvement in balance and coordination which reduces fall risk and can, therefore, save our bones in other ways.

That means, it is never too late to start, but the earlier you start, the better.

Where to start?

Before jumping you always want to assess the status of your body.  Do your knees and joints feel good?  […]

We all want to fight that forward slump.  Gravity makes standing upright a full-time job.  Here are some moves to consider to try and ensure you stay tall.  The good news about all of these, is you can do them for 30-seconds each.  So set the timer on your phone. You don’t even have to count.  To help you remember the moves think MUTT (Mobility, Upper back, Tall, & Twist).

Maintain Mobility

Rib cage circles

Upper Back Strong

Back Pulses

Small Backward Circles

Back Bends with Hands Behind Head

Hands Interlocked Behind Back

Twist & Tall

Spinal Rotation

Sit Tall & Think of Space Between Your Vertebrae

Try to get in the habit of doing these moves as often as possible.

Click here to watch Maggie share some tips on improving posture on NBC CT Live!