Under the Hard Hat

Tag: Fitness

  • 10 core exercises to keep your construction career injury-free

    10 core exercises to keep your construction career injury-free

    For construction workers, physical activity is a daily occurrence. Whether lifting heavy objects from the ground, hammering a nail into a frame, or using an impact gun above your head, there is always an activity that puts strain on your body. Over time, this strain can take a toll, especially if your core is weak. Performing simple core exercises like the farmers carry and hollow hold just once a week can help you move easily and prevent injury, keeping you safe on the job.

    Quick look

    • The core is more than just the “six-pack” abs; it involves muscles from your abdominal region, back, pelvic floor, diaphragm, and hips.
    • Construction workers rely on their core strength to stay stable, balanced, and safe on the job, especially when lifting, bending, or working in awkward positions.
    • A strong core helps prevent injuries, improve posture, and absorb shock, reducing the strain on joints and muscles during physical tasks.
    • Key exercises, such as the farmer carry and hollow hold, can be easily incorporated into your routine to boost core stability and prevent back pain.

    Core anatomy—it’s not just abs

    When it comes to the core, most people associate the “six-pack” with your core muscles. However, this group of abdominal muscles are just a small piece of the puzzle. Other muscles like your pelvic, back, and hip muscles are also part of your core, helping to stabilize the spine while it moves.

    Here is a list breaking down each muscle group, the muscles involved, and what they do:

    Abdominal muscles

    • Rectus abdominis: Flexes the spine and supports posture.
    • External obliques: Rotate and stabilize the torso.
    • Internal obliques: Assist in rotation and lateral flexion to stabilize the trunk.
    • Transverse abdominis: Deep muscle that stabilizes the spine and pelvis.

    Back muscles

    • Erector spinae: Extends and stabilizes the spine.
    • Multifidus: Stabilizes individual vertebrae.
    • Latissimus dorsi: Stabilizes the trunk during movement.

    Diaphragm

    • Supports core stability by increasing intra-abdominal pressure during breathing.

    Pelvic muscles

    • Pelvic floor muscles: Stabilize the pelvis.
    • Iliopsoas: Stabilizes the lumbar spine and pelvis.

    Hip muscles

    • Hip flexors (iliacus, psoas major): Stabilize the lower spine and pelvis.
    • Gluteus maximus: Stabilizes the pelvis and maintains posture.
    • Hip abductors: Stabilize the pelvis and support spinal alignment.

    This list may sound exhausting, but with the right core routine, you can easily target most of these muscles within a short timeframe.

    Why core strength matters in the building industry

    Core strength is essential in the building industry because it helps you stay stable, balanced, and safe while performing your tasks. Many jobs in construction involve lifting heavy materials, bending, twisting, or working in awkward positions. A strong core will support the spine and prevent injuries, such as lower back pain or strains. It helps in several areas to accomplish this:

    • Shock absorption: The core acts like a cushion for the body. When workers walk on hard surfaces or carry heavy loads, a strong core absorbs some of the impact, reducing stress on joints and bones.
    • Posture: Core strength helps workers stand and move correctly, preventing slouching or leaning. Good posture is key to avoiding muscle fatigue and long-term injuries, especially during tasks that involve lifting or staying in one position for a long time.
    • Balance: Many jobs in construction require working on ladders, scaffolding, or uneven surfaces. A strong core improves balance, helping workers stay steady and preventing falls or accidents.
    • Injury prevention: A strong core helps support the spine, reducing the risk of injury while lifting, bending, or carrying heavy materials. It keeps the body aligned, making it easier to maintain proper posture and avoid strain on the back.
    • Muscular coordination and efficiency: A strong core helps muscles work together smoothly, making movements more efficient. This means less energy is wasted, and tasks can be completed faster and with less effort.
    • Breath control: A strong core helps with proper breathing, allowing you to take deeper, more controlled breaths. This is especially useful during physical activities or heavy lifting, as it improves stamina and reduces fatigue.
    • Agility: Core strength improves your ability to move quickly and change direction with control. It helps you perform tasks that require fast movements, like dodging obstacles or shifting weight quickly.

    The top 10 core exercises to practice daily

    1. Back extensions

    Difficulty: Medium

    How to do it: Lie face down on a mat or back extension machine with your hips supported. Keep your hands behind your head or crossed over your chest. Slowly lift your upper body off the ground, extending your back, and then lower back down with control.

    Muscles targeted: Lower back (erector spinae), glutes, hamstrings

    Benefits: Improves spinal stability, reducing the risk of back injuries

    2. Hollow hold

    Difficulty: Medium to hard

    How to do it: Lie on your back with your arms extended above your head. Lift your legs and shoulders off the ground, pressing your lower back into the floor while engaging the rectus abdominis. Hold the position for up to 60 seconds, keeping your body in a slight “C” shape. To make it easier, you can move your arms in front of you instead of behind your head.

    Muscles targeted: Abdominal muscles, hip flexors

    Benefits: Builds flexion strength and endurance, improving stability and control when bending

    3. Plank & variations (side plank)

    Difficulty: Medium

    How to do it: For a standard plank, hold a push-up position with your body in a straight line, engaging your core. For side planks, lie on your side, supporting your body on one forearm, keeping your body in a straight line. Hold each for 30 to 60 seconds.

    Muscles targeted: Rectus abdominis, obliques, lower back

    Benefits: Strengthens the entire core

    4. Glute bridge

    Difficulty: Easy

    How to do it: Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling by squeezing your glutes and engaging your core, then lower your hips back down.

    Muscles targeted: Glutes, hamstrings, lower back, core

    Benefits: Stabilizes the pelvis

    5. Deadbug

    Difficulty: Medium

    How to do it: Lie on your back with your arms extended towards the ceiling and knees bent at 90 degrees. Slowly lower your right arm and left leg towards the floor while pressing your lower back into the ground. Return to the starting position and switch sides.

    Muscles targeted: Rectus abdominis, obliques, hip flexors

    Benefits: Improves coordination and stability of the spine by strengthening the deep core muscles

    6. Bird-dog

    Difficulty: Medium

    How to do it: Start on all fours with your hands directly under your shoulders and knees under your hips. Extend your right arm and left leg simultaneously, keeping your body stable. Return to the starting position and repeat on the opposite side.

    Muscles targeted: Core, glutes, lower back, shoulders

    Benefits: Enhances balance, coordination, and stability

    7. Bent knee windshield wipers

    Difficulty: Medium

    How to do it: Lie on your back with your arms out to the sides for support and your knees bent at 90 degrees. Slowly lower your knees to one side while keeping your shoulders on the floor, then bring them back to the center and lower to the other side.

    Muscles targeted: Obliques, lower abdominals

    Benefits: Improves rotational strength

    8. Pallof press with band

    Difficulty: Medium

    How to do it: Attach a resistance band to a stationary object at chest height. Stand sideways to the band with your hands holding the band in front of your chest. Step back to create tension, then push the band straight out from your chest, resisting the pull.

    Muscles targeted: Rectus abdominis & obliques

    Benefits: Improves anti-rotational stability

    9. Farmer’s carry

    Difficulty: Medium to hard

    How to do it: Hold a heavy dumbbell or kettlebell in each hand, keeping your back straight and core engaged. Walk a set distance while maintaining an upright posture.

    Muscles targeted: Core, shoulders, forearms, lower back

    Benefits: Builds lateral core stability and grip strength

    10. Renegade row

    Difficulty: Hard

    How to do it: Start in a high plank position with a dumbbell in each hand and wrists directly under your shoulders. Keeping your body in a straight line, engage your core and row one dumbbell towards your torso while stabilizing your body with the other arm. Lower the dumbbell back down and repeat on the other side.

    Muscles targeted: Entire core, back (lats, rhomboids), shoulders, arms

    Benefits: Strengthens the stabilizing muscles, improving balance, coordination, and anti-rotational strength

    Routine instructions:

    • Frequency: Aim to perform 2-3 sets of each exercise, holding for 20-60 seconds for holds (like plank variations) or completing 8-12 reps for dynamic movements (like bird-dog or deadbug).
    • Form: Proper form is crucial for avoiding injury. If an exercise feels too difficult, modify it by reducing the range of motion or holding for a shorter duration, then gradually increase as your strength improves.

    Bottom line

    A strong core is essential for both daily activities and physical tasks, especially in the building and trade industries. The exercises listed are simple yet effective ways to strengthen and stabilize your core, improve posture, reduce pain, and prevent injuries. Incorporating these movements into your routine just once a week can help you stay safe and perform at your best on the job.

    Ready to take your fitness to the next level? Subscribe to our newsletter and follow us on social media for more tips, workout routines, and expert advice to help you stay strong and injury-free.

  • Mobility tips every skilled laborer needs to move better and work safer

    Mobility tips every skilled laborer needs to move better and work safer

    Working in trades demands a lot from your body. Repetitive tasks like lifting heavy materials, bending into tight spaces, and reaching overhead can significantly strain your muscles and joints. Without proper mobility, these physical demands can lead to stiffness, discomfort, and even serious injuries over time. Prioritizing mobility training can improve balance, increase strength, and reduce injury risk, helping skilled laborers move more efficiently and stay healthier on the job.

    Quick look

    • Trades workers are at an increased risk of injury due to repetitive movements, heavy lifting, and awkward positions that strain muscles and joints.
    • Regular mobility exercises support faster recovery, ease muscle soreness, and prevent chronic pain that could sideline workers from the job.
    • Simple strategies, such as foam rolling, dynamic stretching, and strength training, can significantly enhance mobility and overall physical performance.
    • Prioritizing mobility helps trades workers stay stronger, safer, and more resilient throughout their physically demanding careers.

    What is mobility?

    Mobility is your body’s ability to move joints through their full range of motion smoothly and easily. Your muscles, joints, ligaments, and even your nervous system all play a role in how well you move. When they’re in sync, you can lift, bend, and reach without feeling stiff or worn out.

    Mobility vs. flexibility

    Mobility and flexibility are often confused, but they are not the same. Flexibility is about how far your muscles can stretch—like pulling a rubber band. Mobility is about how well your joints and muscles move in their full range of motion. It’s a full-body effort that involves your muscles, joints, and nervous system coordination. It requires good flexibility to go through a range of motion while also requiring strength and coordination to control the movement with ease.

    For example, you might be flexible enough to touch your toes, but if you can’t squat down with weight on your back, that’s a mobility issue. If you have good mobility, you’ll be able to perform a full squat, pick up heavy items from the ground without lower back strain, and reach directly above your head when working with no sharp pain in your shoulders.

    Why mobility matters for trades workers

    For construction workers, mobility is a must for longevity. Workers constantly climb ladders, lift heavy objects from the floor, and crawl into tight spaces—these tasks demand a body that moves well. If your mobility is off, smaller muscles not built for heavy lifting pick up the slack. That’s when injuries like strains and sprains happen. But when your body moves how it’s meant to, it moves freely and without compensating. This ability reduces your risk of getting hurt on and off the job.

    Here’s how mobility helps construction workers daily:

    • Ease of movement: Good mobility allows trades workers to move more efficiently and comfortably. Whether lifting heavy tools, climbing ladders, or maneuvering through tight spaces, mobility makes these movements smoother and less strenuous. 
    • Reduced injury risk: Mobility training strengthens the muscles and joints, improving stability and balance. When your body moves well, you are less likely to pull a muscle, strain a joint, or fall due to poor movement patterns. 
    • Better movement patterns: When your joints move freely and your muscles are strong, your body naturally follows safer and more efficient movement patterns. This reduces the need to compensate with smaller, weaker muscles that aren’t built for heavy tasks. Better movement patterns prevent wear and tear on joints and help you maintain strength for demanding jobs.
    • Stronger and healthier joints: Regular mobility exercises keep joints flexible and strong. Healthy joints can handle the physical demands of construction and trade work without becoming stiff or painful. 
    • Greater strength and performance: Optimal mobility allows trades workers to move into the correct positions when lifting, carrying, or using tools. This prevents injury and improves overall strength and performance.

    Mobility and recovery

    After a long day on the job site, it’s tempting to crash on the couch and skip any sort of recovery. But here’s the thing—ignoring recovery doesn’t make the soreness disappear. In fact, it can make it worse over time. That tight back or sore knees today could turn into a serious injury down the line.

    The good news?

    Studies have shown that even short bouts of mobility exercises can significantly aid in muscle recovery. Active recovery—like light stretching or gentle movement—improves blood flow, reduces inflammation, and speeds up muscle repair.

    Incorporating this small habit into your routine doesn’t take much time but pays off in the long run. Just ten to fifteen minutes of mobility work at the end of the day can make a big difference. You’ll not only feel better after work but also protect yourself from chronic pain and long-term injuries that could sideline you from the job.

    5 tips to boost mobility on the site

    Improving mobility doesn’t have to be complicated. With simple strategies, trades workers can feel stronger and move better on the job. Here’s how:

    1. Self-myofascial release (SMR): Tools like foam rollers or massage balls can help release muscle tightness and break up scar tissue. Rolling out your back, hips, and legs daily for just a few minutes improves blood flow and loosens tight muscles, making movement easier.
    2. Stretching: Dynamic stretches are perfect for warming up before a shift. Try leg swings, arm circles, or lunges to get your joints moving. After work, static stretches like hamstring stretches or shoulder rolls can help muscles relax and recover.
    3. Strength training: Building strength in stabilizing muscles—like your core, hips, and shoulders—supports better mobility. Exercises like bodyweight squats, lunges, and planks help create a strong foundation for safer, more efficient movement on the job.
    4. Perform targeted mobility exercises: Focus on areas that take the most strain during work, like the hips, shoulders, and lower back. A few minutes of mobility work each day can make a huge difference in how you feel and perform on the job. Start small, stay consistent, and your body will thank you.

    Simple mobility exercises to start your day

    Mobility for the feet and ankles

    Strong, flexible feet and ankles are essential for stability and balance, especially on uneven surfaces common on job sites. Poor mobility here can lead to knee and hip problems.

    1. Foot rolling: Place a lacrosse ball or foam roller under your foot and roll in all directions for 1–2 minutes per foot. This will relieve tension in the arches and improve foot flexibility.
    2. Toe tuck stretch: Kneel with your toes tucked under and sit back on your heels. Hold for 30–60 seconds to stretch the bottoms of your feet and toes.

    Mobility for the hips and glutes

    Tight hips and weak glutes can cause lower back pain and limit movement. Improving mobility in the leg and hip muscles makes lifting, bending, and squatting much safer and more effective.

    1. Hip flexor stretch: Kneel on one knee with the other foot forward. Push your hips forward slightly to stretch the hip flexors. Hold for 30 seconds on each side.
    2. Glute bridge: Lie on your back, knees bent, and feet flat. Lift your hips off the ground while squeezing your glutes. Perform 10–15 reps to strengthen the glutes and stabilize the lower back.

    Mobility for the thoracic spine (upper back)

    A stiff upper back can lead to shoulder pain and limit safe lifting. Keeping this area mobile improves posture and reduces strain.

    1. Cat-cow stretch: On all fours, alternate between arching and rounding your back—inhale as you round and let your belly drop; exhale as you arch and hollow out your belly. Repeat for 1–2 minutes to loosen the spine and improve mobility.
    2. Thoracic bridge: Start seated with your knees bent and hands behind you. Push your hips upward while squeezing your shoulder blades together. Hold for 20 seconds, repeat 3 times.

    Bottom line

    Mobility isn’t just for athletes—it’s essential for trades workers who rely on their bodies every day. Improving mobility can prevent injuries, reduce pain, and boost overall job performance. Simple, consistent mobility exercises can make heavy lifting, bending, and reaching safer and easier. Prioritizing mobility now means staying stronger, healthier, and more productive for the long haul.

    Want more tips to stay safe and perform your best on the job? Subscribe to our newsletter and follow us on social media for expert advice on injury prevention, recovery, and peak performance.

  • Manage autoimmunity with exercise to stay strong on the job site

    Manage autoimmunity with exercise to stay strong on the job site

    Autoimmune diseases like Multiple Sclerosis (MS) and lupus occur when the immune system becomes unable to distinguish between external threats and the cells of the body, mistakenly attacking them instead. Those with autoimmune disease often experience flare-ups, in which their existing symptoms intensify or new symptoms emerge. Exercise, getting enough sleep, reducing stress, and quitting smoking are effective ways to manage autoimmune disease and prevent flare-ups.

    Quick look

    • Autoimmune disease (AD) occurs when the body’s immune system can’t differentiate between self and on-self—it starts attacking its own cells, tissues, and organs.
    • Females are three times as likely to develop AD as males.
    • Flare-ups are episodes in which existing autoimmune disease symptoms worsen, or new symptoms appear.
    • Physical exercise can help reduce the symptoms of autoimmunity and help prevent flare-ups.
    • An anti-inflammatory diet, getting enough sleep, reducing stress, and quitting smoking can also help you manage autoimmunity.

    What is autoimmune disease?

    The immune system is like your own personal army, ready to defend your body against external threats like infection and disease. Autoimmune disease occurs when those soldiers go rogue and start attacking your body’s own cells, organs, and tissues instead of foreign invaders—they cannot differentiate between self and non-self.

    Autoimmune disease (AD), also sometimes referred to as an autoimmune disorder, is an umbrella term that includes over 80 different diseases, including rheumatoid arthritis, Type 1 diabetes, and lupus. The causes of AD are murky, but researchers know that females are almost three times as likely to develop it as males. Some environmental factors, such as childhood poverty, exposure to agricultural chemicals and organic mercury, and vitamin D levels, may also affect autoimmune diseases.

    There is currently no known way to prevent autoimmune disease. 

    What are autoimmune flare-ups?

    In addition to symptoms that are present every day, those with autoimmunity also frequently experience flare-ups, in which existing symptoms get much worse or new symptoms appear. 

    Flares can vary between individuals and differ between autoimmune disorders. Symptoms of a multiple sclerosis flare-up can include balance problems or dizziness, severe fatigue, numbness, tingling, or a feeling of pins and needles. Signs of a lupus flare might differ, including sores or ulcers in the mouth or nose, swollen legs, and fever. Those who have psoriasis might experience painful and inflamed lesions.

    Flare-ups can be triggered by many different factors, including stress, diet, pregnancy, and even changing seasons. Managing these triggers and taking action to prevent flare-ups is crucial, especially when you need to feel your best on work sites or in the field. 

    Exercise for managing autoimmunity flare-ups

    Flare-ups can be debilitating, causing immense pain and discomfort. For people in physical jobs, they can be a huge impediment to working There are several ways to prevent these episodes, and researchers have discovered that exercise is among the most effective strategies.  

    Recommending exercise as a way to mitigate autoimmunity flares can seem ironic, given that intense fatigue is one of the main symptoms of most autoimmune diseases. However, research shows that contrary to conventional belief, moving your body can make you less tired, not more. 

    In one 12-week study, female lupus patients walked on a treadmill three times a week for just 30 mins. At the end of the study, participants reported feeling “significantly less fatigue in their everyday lives than they had before, along with improved mental health and sleep.”

    The authors found that not only did the patients report less fatigue, their bodies showed the same thing, with “evidence suggesting that exercise reduces lupus patients’ fatigue by improving the energy output of their cells’ mitochondria. The more that a participant’s mitochondria ramped up energy production after the 12 weeks of exercise training, the greater that person’s reduction in fatigue symptoms tended to be.”

    A separate paper reviewing the clinical evidence about exercise’s impact on autoimmunity found that exercise led to improvements in most autoimmune diseases: 

    • Patients with rheumatoid arthritis had a “milder disease course, better cardiovascular disease (CVD) profile, and improved joint mobility.”
    • In multiple sclerosis patients, physical exercise “decreases fatigue, enhances mood, cognitive abilities and mobility.”
    • Patients with type 1 diabetes experienced “a decreased risk of autonomic neuropathy and CVD [cardiovascular disease.”
    • Fibromyalgia and systemic sclerosis patients reported that the severity of their disease decreased, they experienced less pain, and they had a better quality of life when they participated in more physical activity.

    Additionally, a 2024 meta-analysis examined existing research and concluded that exercise exerts an anti-inflammatory response in the body. Incorporating daily physical exercise into your routine is crucial to managing your condition and reducing the frequency of flare-ups (or eliminating them altogether). 

    Other natural methods for managing autoimmune flareups

    Physical exercise is most effective in managing flare-ups when combined with other lifestyle changes, such as a healthy diet, adequate sleep, low stress, and quitting smoking.  

    Diet

    Although each person will have individual dietary triggers, an anti-inflammatory diet is often recommended for those with autoimmune diseases. This approach reduces or eliminates common dietary sources of inflammation and encourages eating more anti-inflammatory foods. Harvard Health lists what to avoid and include to manage autoimmunity.

    Inflammatory foods to reduce/eliminate:

    • Refined carbohydrates (white bread, pastries)
    • Fried foods
    • Soda and other sugary drinks
    • Red meat and processed meat
    • Margarine, shortening, and lard
    • Alcohol

    Anti-inflammatory foods to include/increase:

    • Tomatoes
    • Olive oil
    • Green, leafy vegetables like kale, lettuce, and collard greens
    • Nuts
    • Fatty fish like sardines, mackerel
    • Fruits, especially blueberries, cherries, strawberries and oranges

    Sleep

    Research has shown that sleep is closely related to the immune system; lack of sleep can contribute to inflammation and immunodeficiency. Ensuring you get a good night’s sleep can help manage AD and reduce the severity of your flare-ups. Being well-rested when struggling with chronic fatigue from an autoimmune disease is especially important in construction, where you often work at heights, operate heavy machinery, and use dangerous tools. 

    To improve your sleep quality, install blackout blinds, keep your bedroom cool, play white noise, and establish a solid bedtime routine. 

    Reduce stress

    While the link between stress and autoimmune disease isn’t yet clear, a study indicated that those with a stress-related disorder were more likely to be diagnosed with autoimmunity, more likely to develop multiple autoimmune diseases, and—if they were younger—had a higher rate of autoimmunity. Stress has also been associated with AD, including lupus, rheumatoid arthritis, inflammatory bowel disease, Graves Disease, and multiple sclerosis.

    To reduce the likelihood of flares, keep your stress levels under control by practicing mindfulness, spending time in nature, or doing a low-stress activity to help you unwind.   

    Quit smoking

    If you smoke, you know there are dozens of reasons you should quit, but now you can add AD flares to the list. Cigarette smoking has been linked to autoimmune diseases like rheumatoid arthritis, systemic lupus erythematosus, MS, Graves’ hyperthyroidism, and primary biliary cirrhosis.  

    Smoking causes inflammation throughout the body, and if you suffer from an autoimmune disease, quitting smoking can be a powerful tool to help manage flares and reduce the severity of your disease.

    Bottom line

    Living with an autoimmune disease can make you feel out of control—like someone else is at the steering wheel. You can regain control of your health and your life by taking concrete, actionable steps toward managing your disease and reducing flares. Exercise is one of the most powerful tools for minimizing the risk of AD flares. Combined with adequate sleep, low stress, and a nicotine-free life, you’ll give yourself your best chance at health and well-being.

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  • Staying strong after 65: A guide for building industry professionals

    Staying strong after 65: A guide for building industry professionals

    Staying independent as you age can be difficult, considering all the elements that come into play with aging and working physically demanding jobs. Factors of health, including balance, mobility, cardiovascular fitness, nutrition, and strength, all play essential roles in the big picture. Whether you’re in the construction industry, an office worker, or newly retired, incorporating a weekly strength training program and enough protein into your diet helps to slow down the effects of aging.

    Why strength matters as you age

    Strength is more than just being able to lift heavy objects—it’s the foundation for staying mobile, independent, and healthy. As we age, muscle mass naturally declines due to changes in muscle growth processes, which can result in a condition called sarcopenia (age-related muscle loss). Without intervention, this loss of strength can impact your balance, mobility, and overall health. Here’s why staying strong matters, especially if you’re over 65.

    • Reduce the risk of sarcopenia: Strength training slows down the natural loss of muscle mass, helping you maintain functional strength for everyday activities like walking, climbing stairs, or being physically active in your career.
    • Balance hormone levels: Lifting weights stimulates the release of growth hormones like testosterone, which are essential for muscle repair and maintenance. This balance is especially important in your later years.
    • Prevent fractures and falls: Muscle strength improves your balance and coordination, reducing the likelihood of falls, which are a significant cause of fractures in older adults.
    • Improve mobility: Stronger muscles mean better joint support, making it easier to move around freely without stiffness or discomfort.
    • Enhance health markers: Regular strength training can help reduce blood pressure, stabilize blood sugar levels, and improve cholesterol profiles, lowering the risk of chronic diseases like heart disease and diabetes.
    • Boost your quality of life: Staying fit and strong allows you to enjoy activities you love, from playing with grandchildren to pursuing hobbies that require physical effort.

    This is especially important for those in the construction field who are involved in manual work. Many workers retire from physically demanding jobs by their mid-60s, which leads to a loss of strength over time due to inactivity. Maintaining strength can mean fewer injuries and better life quality as you age—even if you choose to continue working. Office workers also benefit from staying fit, as sitting for long hours can lead to muscle imbalances and stiffness.

    As you age, your muscles naturally weaken and shrink—a process known as sarcopenia. Without proper care, this loss can impact your ability to do everyday tasks like carrying groceries, climbing stairs, or even standing for long periods. The good news? Strength training is one of the most effective ways to fight back and keep your muscles strong and functional.

    Research shows that strength training doesn’t just slow muscle loss but can reverse it. A study published on PubMed found that adults between the ages of 60 and 75 who engaged in heavy resistance training saw significant gains in muscle strength during a six-month program. Even better, they maintained 50–60% of those strength improvements four years later despite reducing their training. This proves that strength training isn’t just a short-term fix—it provides lasting benefits.

    So, how does it work?

    Strength training uses resistance (like weights, resistance bands, or even your own body weight) to stimulate your muscles. This resistance triggers a repair process that makes your muscles stronger and more resilient. Even simple exercises like squats, push-ups, or pulling resistance bands can create this effect when done consistently.

    But there’s more to it than just building muscle. Strength training also improves your nervous system’s ability to activate muscle fibers efficiently. This is especially important as you age because it helps with coordination and reaction time, reducing the risk of falls and injuries. It also helps stabilize joints, easing discomfort in areas like your knees and lower back, which are prone to age-related issues.

    For those in physically demanding fields like construction, strength training can make a world of difference. Whether swinging a hammer or carrying heavy materials, maintaining strong muscles reduces strain on your joints and lowers your risk of workplace injuries. Even if you’ve transitioned into an office role, strength training counters the effects of prolonged sitting, like weak glutes and tight hips, keeping you mobile and pain-free.

    The key to success is consistency. You don’t need to lift the heaviest weights to see results. Start with simple movements like bodyweight exercises or light resistance, then gradually increase the intensity as you get stronger. The effort you put in now can lead to years of improved strength, independence, and overall well-being.

    Other ways to support muscle strength as you age

    There are other ways to maintain muscle strength after 65 other than resistance training. Here are the best ways to support your muscles as you age:

    • Stay active every day: Incorporate activities like walking, gardening, or even dancing into your daily routine. These movements keep your muscles engaged and joints flexible, reducing stiffness and promoting overall mobility. Aim for at least 150 minutes of moderate-intensity aerobic activity each week, as recommended by health experts.
    • Eat enough protein: Protein is essential for muscle repair and growth. As you age, your body may need more protein to maintain muscle mass. Include sources like lean meats, fish, eggs, dairy products, beans, and nuts in your meals. Health professionals suggest that older adults consume about 1.0 to 1.2 grams of protein per kilogram of body weight daily to support muscle health.
    • Consider supplements wisely: Sometimes, diet alone doesn’t provide all the nutrients your body need, especially as you age. Supplements like vitamin D and calcium are essential for bone health, which supports muscle function. Omega-3 fatty acids may also help by reducing muscle inflammation. Before starting any supplement, consult with a healthcare provider to ensure it’s appropriate for you.
    • Stay hydrated: Water is vital for muscle function. Dehydration can lead to muscle cramps and fatigue. Make sure to drink enough fluids throughout the day, especially before and after physical activities.
    • Get quality sleep: Your muscles repair and grow during sleep. Aim for 7 to 9 hours of quality sleep each night to support muscle recovery and overall health.

    Best exercises for seniors over 65

    Maintaining muscle strength doesn’t require fancy equipment or gym memberships. With resistance bands, light dumbbells, or your body weight, you can perform effective exercises that keep your muscles strong and your joints flexible. Here’s a senior-friendly routine that’s simple and effective:

    1. Bodyweight Squats

    Strengthens: thighs, hips, and glutes

    • How to do it: Stand with your feet shoulder-width apart. Lower your body as if sitting onto a chair, keeping your back straight. Push through your heels to stand back up. If needed, hold onto a stable surface like a chair for balance.
    • Repetitions: 2-3 sets of 8–12 reps

    2. Resistance Band Rows

    Strengthens: upper back and shoulders

    • How to do it: Sit on a chair or the floor. Wrap a resistance band around your feet and hold the ends. Pull the band toward your chest, keeping your elbows close to your body and squeezing your shoulder blades together. Slowly release back to the starting position.
    • Repetitions: 2-3 sets of 10 reps

    3. Bodyweight Step-Ups

    Strengthens: legs and improves balance

    • How to do it: Use a low, stable surface like a step or a sturdy box. Step up with one foot, then bring the other foot up to join it. Step back down one foot at a time. Hold onto a wall or railing if needed for balance.
    • Repetitions: 2-3 sets of 8–10 reps per leg

    4. Wall Push-Ups

    Strengthens: upper body (chest, shoulders, and triceps)

    • How to do it: Stand facing a wall, about an arm’s length away. Place your hands on the wall at shoulder height. Bend your elbows to lean toward the wall, then push back to the starting position.
    • Repetitions: 2-3 sets of 8–10 reps

    5. Dumbbell Bicep Curls

    Strengthens: arms

    • How to do it: Hold a light dumbbell in each hand with your arms at your sides. Slowly curl the dumbbells toward your shoulders, keeping your elbows close to your body. Lower the weights back down with control.
    • Repetitions: 2-3 sets of 10 reps

    6. Standing Leg Side Raises

    Strengthens: hips and improves balance

    • How to do it: Stand next to a chair for support. Lift one leg straight to the side as high as comfortable without arching in the back, keeping your toes pointed forward. Lower it back down and repeat on the other side.
    • Repetitions: 2-3 sets of 10 reps per leg

    7. Standing Calf Raises

    Strengthens: calves and improves balance

    • How to do it: Stand near a chair or wall for support. Rise onto your toes as high as possible, then slowly lower back down.
    • Repetitions: 2-3 sets of 12 reps

    8. Seated Marching

    Strengthens: hip flexors and improves coordination

    • How to do it: Sit on a chair with your feet flat on the ground. Lift one knee toward your chest, then lower it back down. Alternate legs in a marching motion. For a more advanced version, try this move standing or holding a pair of dumbbells.
    • Repetitions: 2-3 sets of 12 reps per leg

    9. Seated Dumbbell Lateral Raise

    Strengthens: shoulders

    • How to do it: Sit upright in a chair with a light dumbbell in each hand your and arms at your sides. Raise your arms to the sides until they are at shoulder height, keeping a slight bend in your elbows. Slowly lower back to the starting position.
    • Repetitions: 2-3 sets of 10 reps

    Bottom line

    Whether in a physically demanding job like construction or office, maintaining muscle strength after 65 is one of the best investments you can make in your health and independence. Regular strength training, combined with daily movement, a balanced diet, and adequate rest, not only helps you stay mobile and reduce injury risks but also enhances your overall quality of life. By staying strong and healthy, you also help reduce the burden on the healthcare system, as fewer injuries, falls, and chronic conditions mean less need for medical interventions.

    If you’re ready to take control of your health and build a stronger, more vibrant future, why not start today? For more expert tips, practical advice, and senior-friendly routines, subscribe to our newsletter now. Get weekly insights delivered straight to your inbox, and let’s make healthy aging a reality together.

  • Manual labor is physically demanding—here’s how circuit training can help

    Manual labor is physically demanding—here’s how circuit training can help

    Looking to boost your fitness without spending all day in the gym? Circuit training could be just what you need. It’s a fun, high-energy workout that mixes strength and cardio exercises, giving you a full-body burn in a short amount of time. Plus, if you’re in a physically demanding job, like construction, circuit training is a great way to build up the strength and stamina needed to power through your day.

    What is circuit training?

    Circuit training is a workout that keeps things exciting and gets your heart pumping! It’s all about moving through a series of exercises, one after another, with little to no rest in between. You’ll usually mix up different exercises—think strength moves like squats and push-ups, cardio bursts like jumping jacks, and even flexibility exercises like lunges. This variety not only keeps things exciting but also gives you a full-body workout in a short amount of time. The minimal breaks mean you’re getting your heart rate up while building strength and flexibility.

    Why circuit training is a big bang for your buck

    Circuit training gives you more benefits in less time—what’s not to love? Here’s why it’s such a smart choice for your fitness routine:

    Comprehensive full-body workout

    Circuit training works your entire body in one session. By mixing in exercises for different muscle groups, like squats for your legs and push-ups for your arms, you get a balanced, full-body workout. This means you’re not just focusing on one area but building overall strength and fitness with every session.

    Combines strength training and cardiovascular conditioning 

    One of the best things about circuit training is that it simultaneously checks two major fitness boxes. You’re lifting weights to build muscle while keeping your heart rate up with cardio moves. This combination is especially beneficial for cardiovascular health, as studies indicate that aerobic and strength exercises can improve insulin sensitivity and reduce inflammation. Moreover, regular exercise, including circuit training, supports vascular health by maintaining endothelial cell integrity and improving overall heart function. These benefits are particularly important for high-risk professions like construction, where physical health is crucial to safety and performance.

    Time-efficient 

    No time to spend hours at the gym? No problem! Circuit training packs a lot of punch into a short period. Most circuits can be done in 20-30 minutes, making it perfect for busy professionals who want a quick but effective workout.

    Boosts stamina 

    Because you’re constantly moving from one exercise to the next, circuit training pushes your cardiovascular system and builds endurance. According to health experts, aerobic exercises and strength training, such as those found in circuit workouts, help burn fat and improve metabolic rate, which can be vital in reducing risks associated with cardiovascular diseases.

    What to consider before starting circuits

    While circuit training has plenty of perks, it’s not without its downsides. Here are a few things to keep in mind before jumping in:

    Hard on joints: Some circuit exercises, especially high-impact ones like jumping or running, can put a lot of strain on your joints. If you have joint issues or are prone to injuries, it’s important to choose low-impact exercises or modify movements to avoid unnecessary stress.

    Identify your goals: Circuit training might not be the best fit if your main focus is building serious muscle or increasing strength. While it’s excellent for overall fitness and endurance, it doesn’t allow for heavy lifting and more extended rest periods needed for muscle gain. So, if you aim for big strength gains, you might want to incorporate traditional strength training days into your routine.

    Potential for plateau: Repeating the same exercises can lead to a fitness plateau, where you stop seeing progress. Mix things up regularly to keep circuit training effective by adding new exercises, changing the order, or increasing intensity. This variation keeps your muscles guessing and helps you continue improving your fitness.

    Circuit training vs. cardio vs. strength training vs. HIIT

    Each type of workout brings something different to the table, so let’s break down how circuit training stacks up against the others:

    Cardio: This is about pumping your heart to build endurance and improve heart health. Think running, cycling, or swimming. It’s great for burning calories and strengthening your cardiovascular system but doesn’t do much for building muscle.

    Strength training: Strength training is the way to go if you want to build muscle and get stronger. It focuses on lifting heavier weights with fewer reps, giving your muscles time to recover between sets. While it’s fantastic for muscle growth, it doesn’t provide the same level of cardio conditioning as other workouts.

    HIIT (High-Intensity Interval Training): HIIT involves short bursts of all-out effort followed by brief rest periods. It’s a fast and intense way to boost both cardio and strength. HIIT differs from circuit training because it usually involves maximum effort during each exercise followed by rest rather than moving through a series of exercises back-to-back.

    The beauty of circuit training is that it blends aspects of all three—cardio, strength, and HIIT. Combining strength moves with cardio bursts and keeping rest times short gives you a balanced workout that builds muscle, burns fat, and boosts endurance. Plus, circuits can be easily adjusted to fit personal goals, whether focusing more on strength, cardio, or a mix of both. So, whether you’re aiming for overall fitness, weight loss, or muscle toning, circuit training can be tailored to help you reach your goals.

    Here’s a circuit workout to get you started

    Here’s a simple, beginner-friendly workout that targets your entire body. Complete each exercise back-to-back with minimal rest. Once you’ve gone through all the moves, take a 1-2 minute break, then repeat the circuit 2-3 times, depending on your fitness level. Each exercise can be modified to match your fitness level. You can increase the intensity by adding weights or trying more challenging variations as you progress.

    1. Jumping jacks (1 minute)

    • How to: Stand with your feet together and arms at your sides. Jump your feet out wide while simultaneously raising your arms overhead. Jump back to the starting position. Keep a steady pace and try to land softly on your feet.
    • Tip: Engage your core throughout the movement to maintain good posture.

    2. Push-ups (15 reps)

    • How to: Begin in a plank position with your hands slightly wider than shoulder-width apart. Bend your elbows and lower your body toward the floor, keeping your core engaged and your body in a straight line. Push back up to the starting position.
    • Tip: If full push-ups are too challenging, try the modified version by keeping your knees on the ground. If you want a more advanced move, keep your wrists, elbows, and shoulders aligned and let your elbows graze your ribcage as you lower—this targets your triceps over your chest.

    3. Bodyweight squats (20 reps)

    • How to: Stand with your feet shoulder-width apart. Lower your body as if sitting back in a chair, keeping your chest lifted and your knees over your toes. Go as low as possible, then push through your heels to stand back up.
    • Tip: Engage your core and keep your weight in your heels to protect your knees.

    4. Plank (30 seconds)

    • How to: Get into a forearm plank position with your body in a straight line from head to heels. Keep your elbows under your shoulders and engage your core, glutes, and legs.
    • Tip: If you start to feel your hips sag, take a quick break and reset your position.

    5. Lunges (15 reps each leg)

    • How to: Stand upright, then take a step forward with your right leg and lower your body until both knees are bent at 90 degrees. Push through your right heel to return to the starting position. Repeat on the left side.
    • Tip: Keep your torso upright and avoid letting your front knee go past your toes.

    6. Burpees (10 reps)

    • How to: Start standing. Squat down and place your hands on the floor in front of you. Jump your feet back into a plank position, perform a push-up, then jump your feet back toward your hands. Explode up into a jump, reaching your arms overhead.
    • Tip: If you’re just starting, break down the movement as needed (e.g., step back into the plank instead of jumping). Remove the pushup and complete the rest of the move for an easier modification.

    Be safe, not sorry

    Circuit training can be intense, so putting safety first is essential. Here’s how to keep your workouts safe and effective:

    Ease into it

    If you’re new to circuit training, start with low-intensity exercises and fewer rounds. It’s tempting to go all out, but pushing too hard too soon can lead to injury or burnout. Focus on building a solid foundation before gradually increasing your exercises’ difficulty, speed, or weight.

    Proper form

    The most effective workout is a safe one. Always prioritize proper form over the number of reps or speed. This means taking the time to learn each movement and practicing it correctly. For example, keep your back straight during squats and engage your core during planks. Improper form can strain muscles and joints, so listen to your body and make adjustments if something feels off.

    Listen to your body

    Your body will tell you when it needs a break, so don’t ignore the signs. If you feel pain (not to be confused with the usual discomfort of exercise), dizziness, or extreme fatigue, pause and rest. It’s also okay to modify exercises to suit your current fitness level—like doing push-ups on your knees or stepping back into a plank instead of jumping during burpees.

    Safety tips

    Before diving into a circuit, warm up with light cardio and dynamic stretching to prepare your muscles and joints for movement. Stay hydrated by drinking water before, during, and after your workout. If you’re using equipment like dumbbells or resistance bands, ensure they’re in good condition and suitable for your strength level. Taking these small precautions can make a big difference in keeping you safe and injury-free.

    Bottom line

    Circuit training is perfect for busy schedules. It offers a quick yet effective way to build muscle, burn fat, and boost cardiovascular health. By incorporating circuit training into your routine, you can improve your stamina, overall fitness, and heart health—benefits especially valuable if you have a physically demanding job like construction work.

    Whether you’re new to fitness or looking to shake up your current routine, circuit training can be adapted to suit your needs and goals. So, try and experience the full-body benefits of this dynamic workout approach.

  • Diabetes rates in construction are high: Is walking the answer?

    Diabetes rates in construction are high: Is walking the answer?

    Up to 68% of construction workers are overweight or obese, increasing the risk of developing type 2 diabetes. While you might feel like you’re already active on the job site, adding just 15 minutes of walking into your daily routine can help reduce your risk of type 2 diabetes, reverse an existing diagnosis, improve blood sugar, and support weight loss. Eating a low-sugar diet high in fiber and vegetables can also help with diabetes, as does ensuring you get at least 7-8 hours of sleep each night.

    Quick look

    • Diabetes is a disease involving high blood sugar. Type 1 diabetes is typically diagnosed at a young age and has no cure, while type 2 diabetes often develops due to obesity and can be reversed with diet, weight loss, and exercise.
    • Diabetes affects 4.8-5.4% of all construction workers, engineers, and architects.
    • Walking is an effective way to prevent, treat, and even reverse diabetes, with studies showing benefits from even just fifteen minutes a day.
    • Other ways to address diabetes include dietary changes and getting enough sleep. 

    Understanding diabetes

    Diabetes mellitus is a disease in which blood sugar remains consistently high due to the pancreas not producing enough insulin or the body not responding to insulin. There are two different forms of diabetes.

    • Type 1 diabetes: People with type 1 diabetes produce little to no insulin because their immune system destroys the cells in their pancreas that create insulin. Type 1 diabetes can be diagnosed at any life stage but is typically diagnosed in children and young adults and is not a result of diet or lifestyle factors. Treating type 1 diabetes typically requires daily insulin shots. 
    • Type 2 diabetes: Often diagnosed in adulthood, type 2 diabetes can have genetic components but typically develops in response to poor lifestyle habits, such as obesity and lack of exercise. Roughly 90% of diabetes cases are type 2, and the disease is reversible with consistent exercise and a healthy diet. 

    The reality of diabetes in the construction industry

    From 2014-2018, 6.4% of all employed adults aged 18-64 reported being diagnosed with diabetes. While this number is slightly lower in the AEC space (architecture, engineering, and construction), it still represents millions of people struggling with the disease. 

    According to the survey, 4.8% of construction and extraction workers had diabetes, plus 5% of architects, surveyors, and cartographers, and 5.4% of engineers. This survey counted only those who reported a diabetes diagnosis, but since 25% of construction workers meet the conditions for obesity, 25% use tobacco regularly, and almost 50% don’t get enough exercise, the actual incidence of diabetes may be higher.

    Also, a concern for those in construction is the fact that shiftwork, long hours, and work stress can increase your risk of diabetes, as can poor diet and inadequate sleep.

    Walking to prevent (or reverse) diabetes

    While type 1 diabetes can’t be reversed without a pancreas transplant, type 2 diabetes can be prevented or even reversed after diagnosis, and walking is one of the simplest ways of doing it. 

    For those without mobility issues, walking is free, accessible anytime, and requires no specialized equipment, making it the perfect way to tackle type 2 diabetes head-on. Studies show that walking is an effective way to manage type 2 diabetes, with a 2023 study showing that an hour of brisk walking each day reduces obesity by 24% and diabetes by 34%. 

    The American Diabetes Association recommends daily walks as an effective strategy for regulating blood sugar, saying it can trigger the following benefits:

    • Lower blood sugar
    • Increased insulin sensitivity
    • Better health health
    • Quicker metabolism
    • Lowered blood pressure 
    • Increased HDL (“good cholesterol”)
    • Lowered LDL (“bad cholesterol”)

    After a long day on the job site, the last thing you might feel like doing is going for an hour-long walk. But even walking for 10-15 minutes is better than nothing and can put a dent in your blood sugar and keep major complications from type 2 diabetes at bay. For example, studies have shown that even walking at a relaxed rate of 2.5 mp/h (4 km/h) can reduce type 2 diabetes risks by 15%.

    Despite its simplicity, walking can be difficult for those who don’t lead an active lifestyle, and just like any other exercise program, it’s best to start small. Speak to your doctor before beginning any exercise program.

    • Week 1: Begin by walking 15 minutes daily for at least five days this week. As you progress through the week, notice which times of day are easiest to fit in a walk, and consider incorporating walks into your daily routine by walking to the park, the grocery store, or running errands instead of driving. 
    • Week 2: Add five minutes to your walk time, so you’re walking 20 minutes daily, at least five days a week. Experiment with walking a little faster than usual, even for a few minutes, and see how it feels.  
    • Week 3: If you’re feeling good, add another five minutes to your walks, so you’re walking 25 minutes at least five days a week. Notice how you feel on the days you walk versus the days you don’t, and try to pair your walks with something you enjoy, like chatting with a friend or listening to your favorite music. 
    • Week 4: Increase your walking time to 30 minutes daily, at least five days a week. Try to maintain this habit, even if you break it up throughout the day (two 15-minute walks, for example). Congratulate yourself on this new healthy habit, and keep it up! 

    For those who live in inclement weather, treadmills are a suitable alternative providing many of the same benefits. Plus, you can challenge yourself by increasing the incline. 

    Other ways to reduce your risk of diabetes 

    Pairing your walking routine with other changes, like a healthy diet and a great sleep routine, can help maximize your efforts. 

    Dietary changes

    A famous adage says, “You can’t outrun a bad diet,” and that’s true for walking and diabetes. Walking is a fantastic way to increase your physical activity, lower your blood sugar, and decrease your risk of diabetes, but it’s also crucial to change your diet.

    Harvard Health recommends the following changes to prevent and reverse diabetes.

    • Reduce sugary and processed foods, including white bread, white rice, soda, and juice.
    • Choose whole grains instead of refined grains.
    • Increase your intake of high-fiber foods.
    • Increase the number of fruits and vegetables in your diet.
    • Eat less meat, mainly processed red meat like bacon or hot dogs.
    • Prioritize healthy fats like olive oil, nuts, seeds, and fish.

    Sleep

    Sleep can have a significant effect on your blood sugar, with research showing that poor sleep can contribute to prediabetes. Although it’s often the first thing to go when life gets busy, prioritize getting at least 7-8 hours of sleep each night, if possible. Incorporating walking into your routine might also help with this goal, as those who struggle with insomnia find it easier to fall asleep—exercising during the day can help you fall asleep more quickly and improve sleep quality.

    If you struggle to get the quality sleep you need, check out our article for practical tips to optimize your sleep routine.

    Bottom line

    Diabetes is the seventh leading cause of death in the United States. With obesity on the rise, ensuring you can prevent, treat, or reverse a diabetes diagnosis is the best way to ensure you stay happy and healthy, both on and off the job site.

    Discover more ways to stay healthy under the hard hat by signing up for our newsletter.

  • The 16 best gifts for fitness lovers

    The 16 best gifts for fitness lovers

    With the holidays fast approaching, we know you’ll want to get the perfect gift for the fitness enthusiast in your life. These gifts aren’t just about getting the pump in—they’re also about supporting relaxation and recovery. With a range of price points, gifts like the Owala FreeSip Water Bottle, the Nike Essential Kettlebell Set, and the BenchK Wooden Pull-Up Bar will make a great addition under the tree this holiday season. 

    The 16 best gifts for fitness lovers in your life

    1. HoMedics Air Compression Back Stretching Mat

    Price: $270 USD

    Buy it: HoMedics | Amazon

    Why we love it: This air compression back mat from HoMedics is great for decompression for the fitness lover in your life—or even after a tough day on the job site. It has air chambers that inflate and deflate in the mat, helping you relax and release tension in your back muscles. It also emulates yoga-style poses to help you increase flexibility. It comes with pre-set programs and different intensity levels, so there’s no need to mess with configuration, and only time to relax and recover after a tough workout. 

    Product highlights:

    • Adjustable intensity for every user
    • Easy folding and storage
    • Increases flexibility
    • Reduces muscle tension 
    • Hand controller for easy operation

    2. The Garmin Forerunner 165 Music

    Price: $299.99 USD

    Buy it: Garmin | Amazon | REI

    Why we love it: This Garmin watch is the perfect catch-all for those who have yet to enter fitness watch territory. It connects to your music, phone notifications, and the popular fitness-tracking social media app Strava. This model is available in various colors, has a strong battery life, and is affordable, making it a great option for health-conscious individuals looking to improve overall health, track exercise, and boost sleep.

    Product highlights:

    • Personalized adaptive training
    • Built-in GPS
    • Colorful touchscreen display
    • Recovery insights and training metrics
    • Music compatible
    • 11-day battery life

    3. Amazon Basics High-Density Foam Roller 

    Price: $18.99 USD

    Buy it: Amazon

    Why we love it: Foam rollers are a simple tool with big benefits post-workout or after a demanding day at work. This Amazon foam roller is long, firm, and does the job without a fancy price point. It’s high-density and made to improve balance, strength, and flexibility. Made of durable material, it’s easy to wipe clean to eliminate bacteria and can be stored almost anywhere. 

    Product highlights:

    • Durable polypropylene material
    • Molded edges for increased comfort
    • Lightweight and easy to take on the go
    • 36 x 6 x 6 inches 

    4. Owala FreeSip Water Bottle

    Price: $27.99 USD

    Buy it: Owala | Amazon

    Why we love it: The Owala brand is one of our favorite affordable, non-toxic water bottles. They come in various sizes, and you can sip how you choose via the built-in straw or by swigging through the wide-mouthed opening. The bottle has a button flip top to access the straw and a tight lock to close, making it portable and leak-free. These bottles are also triple insulated to keep your beverages cold (or hot), come in a wide range of color options, and are dishwasher-safe. 

    Product highlights:

    • BPA, lead, and phthalate-free
    • Sip or swig options
    • 20 color options
    • Carry loop that doubles as a lock
    • Four different size options

    5. Technogym Home Workout Bench

    Price: $2,150 USD

    Buy it: Technogym

    Why we love it: This is the ultimate multi-use workout bench for those looking to splurge for the fitness lover on your list. It’s sleek and has built-in equipment storage, making it an excellent option for tight spaces. The bench comes with access to the Technogym app, so you can use it in endless ways and stay motivated without boredom. It also has a stylish design that compliments any home interior. 

    Product highlights:

    • Comes with a variety of equipment
      • 5 pairs of dumbbells with spacers
      • 3 elastic bands with different resistance levels
      • 3 pairs of weighted knuckles
      • 1 exercise mat
    • Access to the Technogym app
    • Wheeled for easy maneuvering 

    6. Nike Essential Kettlebells Set

    Price: $240 USD

    Buy it: Nike

    Why we love it: A good kettlebell set is a must-have for fitness enthusiasts. This set from Nike is durable and offers versatility in your workouts. With a black powder-coated finish for optimal grip and a stable base to reduce workout wobbling, it can easily withstand even the most intense workouts. It’s made of cast iron and ranges from 26 lbs to 53 lbs. 

    Product highlights:

    • Powder-coated finish
    • 30mm to 40mm handle diameter, depending on the size
    • Cast iron material 
    • Durable and versatile
    • Stable base design

    7. Black Diamond Spot 400 Headlamp

    Price: $49.95 USD

    Buy it: Black Diamond | Dicks Sporting Goods | REI

    Why we love it: Less daylight means less visibility for anyone who trains outdoors. This headlamp from Black Diamond features 400 lumens of power, a compact design, and ergonomic comfort. It also comes with a switch for easy lamp mode selection and can be powered with either the rechargeable BD 1500 Li-ion battery or 3 AAA batteries. It has multiple settings for a variety of brightness modes to adjust for close-range visibility or a far-reaching light source, all packed within waterproof housing. 

    Product highlights:

    • Waterproof housing
    • LED battery meter
    • Compact, lightweight design
    • 400 lumens of power
    • Long battery life with multiple battery compatibility options

    8. The Peloton Original Bike

    Price: $1,445 USD

    Buy it: Peloton | Amazon

    Why we love it: If you have a budding cyclist in your life, they likely have the Peloton original bike on their wishlist. This bike has a huge 21.5” HD touchscreen for dozens of virtual classes in a compact 4’ x 2’ footprint. It has a resistance knob and in-workout metrics for cadence, output, resistance, and heart rate tracking. You can pair the bike with a heart rate monitor strap or download the Peloton Watch App to track workouts on your wrist. This bike comes with the features a bike lover wants and the community of Peloton users to keep them trucking through even the toughest rides.

    Product highlights:

    • 21.5” HD touchscreen for immersive workout classes
    • Workout health and progress metrics
    • Heart rate strap and Peloton Watch connectivity
    • Smaller footprint than an average yoga mat
    • Resistance knob for quick manual control

    9. The GORUCK ​​Gym Bag – Ripstop ROBIC®

    Price: $145 USD

    Buy it: Goruck | Gearmoose

    Why we love it: A good gym bag is essential for gym-goers. The GORUCK bag is large, lightweight, and perfect for storing equipment. It’s made with 420D ROBIC® Ripstop Nylon, which is water resistant, easy to clean, and ultra lightweight. It has a flexible shoe compartment that can be cinched up when not in use and a comfy shoulder strap with padding and an adjustable length. It comes with multiple pockets and is built to last. 

    Product highlights:

    • 3 external pockets
    • 2 internal pockets for easy organization
    • Waterproof, easy-to-clean exterior
    • Adjustable shoulder strap with padding
    • Separate shoe compartment to keep belongings clean

    10. Sankuu Yoga Straps Stretching Strap

    Price: $12.98 USD

    Buy it: Amazon | Walmart

    Why we love it: A good stretch is a key component of any workout (or after a physically demanding day on the job), and these stretching straps from Sankuu Yoga are durable and versatile. Made for yoga, warm-up stretching, dance, pilates, aerial sports, and more, these nylon straps get the job done. They’re light, ultra-portable, and come with a handy storage bag. They’re comfortable on your hands and feet and can be used for warm-ups, workouts, cool-downs, and rehabilitation exercises. They’re also highly affordable, making them a great stocking stuffer. 

    Product highlights:

    • Nylon material
    • Storage bag
    • Versatile for any type of warm-up
    • Comfortable on the hands and feet
    • 12 loops for easy adjustment

    11. BenchK Wooden Pull-Up Bar PB204

    Price: $279 USD

    Buy it: BenchK | Fitness Factory

    Why we love it: Upgrade your pull-up game to something more durable. This wooden pull-up bar from BenchK is adjustable and mounted on a white steel frame, ensuring no damage to your door frames. It is made of beach wood and hand-oiled with oil safe for food handling environments. There are no sharp edges or protruding elements, and it is made of only allergen-free materials. 

    Product highlights:

    • Hand-oiled wood material that’s allergen-free
    • Beautiful wood color and strong steel frame
    • Comes with a sleek frame suitable for installation almost anywhere
    • Can be used for a variety of pull-up workouts
    • Free shipping anywhere in the continental U.S.

    12. Nekteck Shiatsu Neck and Back Massager with Soothing Heat

    Price: $49.99 USD

    Buy it: Nekteck | Amazon

    Why we love it: The Nekteck Shiatsu Massager is another great way to give the gift of relaxation. This massager helps alleviate muscle soreness and has a built-in soothing heat function to improve blood circulation. It has adjustable settings and intensity so users can get the pressure they want. The material is soft leather and breathable mesh fabric, so it’s easy to clean and prevents bacteria buildup. It’s also ultra-portable and great for the office, traveling, car, or home.

    Product highlights:

    • Auto-shut-off protection to avoid overheating
    • 3-speed settings
    • Comfortable and easy-to-clean material
    • Alleviates muscle soreness and warms users
    • Easy to bring with you on the go

    13. Nordstick Zero Sled

    Price: $300 USD

    Buy it: Nordstick

    Why we love it: Sled workouts are challenging, fun, and great for fitness lovers who enjoy the outdoors (or have indoor turf). The Nordstick Zero Sled is a popular choice, with 360-degree swivel technology for quick direction changes and no stopping, unclipping, or adjusting. Users can do multi-direction exercises, work on any surface, and take the sled in the car on the go. It’s made from quality steel and can support up to a 275-lb load, adding extra fun to any full-body functional workout. 

    Product highlights:

    • 360-degree swivel technology
    • Works on all surfaces
    • Maximum load capacity of 275lbs
    • 45lbs unloaded
    • Indoor and outdoor compatible

    14. ATERCEL Workout Gloves

    Price: $19.99 USD

    Buy it: Amazon

    Why we love it: Lifting can leave your hands feeling like sandpaper. These ATERCEL gloves are built to maximize your grip with a uniquely ergonomic design and reduce discomfort when lifting heavy. They protect against friction, discomfort, and calluses and allow users to max their reps comfortably. These gloves have a snug-fit design, five sizes, and adjustable wraps to ensure a perfect fit. The pull loop makes them easy to pull off, and the mesh inside keeps your hands cool and dry for the duration of your workout. 

    Product highlights:

    • Inner Mesh material keeps hands dry
    • 5 different sizes
    • Adjustable wraps for a snug fit
    • Great pricepoint
    • Lightweight, stretchy, and comfortable while staying protective

    15. Shokz Openfit Air Bone Conducting Headphones

    Price: $119.95 USD

    Buy it: Shokz | BestBuy | Amazon

    Why we love it: Headphones are a must-have for every fitness lover, and the Shokz brand bone conducting headphones combine quality, comfort, and safety. They’re designed to be open-ear but secure, so users can enjoy their music and be aware of their surroundings outside. Their DirectPitch technology and tuning holes create precise, natural audio without sacrificing deep bass. They have a long battery life, support multi-pairing, have customizable button functions, and four smart microphones. 

    Product highlights:

    • Engineered fit for maximum comfort
    • 6 hours of battery life on a single charge
    • 4 smart microphones
    • Quality sound features
    • Bone conducting open-ear design for safety
    • 0.3 oz weight and adaptable ear hooks

    16. Theragun PRO Plus

    Price: $599 USD

    Buy it: Theragun | Amazon | Recovery For Athletes

    Why we love it: Massage guns are a popular recovery tool for all fitness lovers, and Theragun is leading the market. This PRO Plus version supports top-tier deep muscle percussive massage with five more cutting-edge therapies. It has neat infrared LED therapy to treat tissue and joints, heat therapy to relieve soreness and enable quick warmups, vibration therapy for improved circulation, and more. Fitness professionals trust Theragun to optimize recovery, relieve pain and tension, and improve mobility. It’s also an excellent option for people in physically demanding jobs who could benefit from deep tissue relaxation post-work.

    Product highlights:

    • Prevents soreness post-workout
    • Improves circulation
    • Multi-setting for different types of recovery
    • Easy to clean
    • Long lasting charge
    • Supports multiple head types for different percussive modes 

    For more gift guides for that special person this holiday season, subscribe to our weekly newsletter!

  • Dead Bug: The ultimate full-body strengthening move for skilled laborers

    Dead Bug: The ultimate full-body strengthening move for skilled laborers

    The dead bug exercise is one of the most effective core-strengthening moves you can add to your routine. It targets multiple muscle groups within the core and helps improve stability and coordination—two things that are essential whether you’re working out or just getting through a physically demanding day.

    What is the Dead Bug?

    The dead bug exercise gets its name from your position while performing it—lying on your back with arms and legs raised like a bug flipped upside down. Despite its quirky name, the dead bug exercise is incredibly effective at building core strength and protecting your lower back. It focuses on controlled movements of opposing limbs to help activate the deep core muscles that play a key role in keeping your spine safe and your posture solid.

    What muscles does the dead bug work?

    While the exercise may not look difficult, it should light up your core muscles when performed correctly. It’s not just about flailing your arms and legs around—it’s about controlling the descent of each limb while keeping your spine in a neutral position the whole time. This puts all the tension on the core muscles and fires them up to stabilize your hips and spine. 

    Here’s a breakdown of the key muscles that get involved during the dead bug:

    • Internal and external obliques: These muscles, located along the sides of your abdomen, help with twisting movements and stabilize your core during the exercise.
    • Rectus abdominis: Often referred to as the “six-pack” muscles, the rectus abdominis helps you bend forward and maintain core stability.
    • Transverse abdominis: This deep core muscle acts like a corset, supporting your spine and keeping your midsection braced.
    • Erector spinae: These muscles run along your spine and help with posture and control the movement of your back.
    • Multifidus: These small muscles near your spine work with the erector spinae to stabilize your back during movements.
    • Pelvic floor muscles: While they often go unnoticed, these muscles play a crucial role in stabilizing your core from the bottom up, especially during the controlled movements of the dead bug. Strengthening these muscles is hugely important for women who have had children.

    By hitting all these muscle groups, the dead bug builds a solid foundation of core strength that can benefit anyone, whether in the gym, lifting at work, or simply trying to maintain better posture throughout the day.

    Why the dead bug should be part of your workout

    Core control

    One of the dead bug’s main advantages is that it trains your core to resist movement rather than create it. The exercise engages deep abdominal muscles like the transverse abdominis, which act like a natural brace for your spine. This control is essential not just for workouts but for daily activities like lifting or bending, keeping your back protected and your core stable.

    Stability

    By performing alternating arm and leg movements while maintaining a stable core, the dead bug challenges your ability to keep everything balanced. This helps build greater overall stability, which is especially useful if your work or hobbies involve sudden, dynamic movements.

    Reduces pain

    Lower back pain is a common issue for people in the construction industry, whether from long hours of sitting or physical labor. The dead bug strengthens muscles that support the spine, helping to alleviate and prevent lower back pain. Research has shown that core stability exercises like the dead bug effectively reduce the risk of injury to the lower back.

    Coordination

    The dead bug requires you to move opposite limbs simultaneously, engaging your brain and body in a coordinated effort. This cross-lateral movement pattern helps improve neuromuscular coordination, which is crucial for balance and athletic performance. Plus, better coordination can translate into more fluid movements in daily life.

    How to do the dead bug

    The dead bug exercise is straightforward when done correctly. Often, people make adjustments or small mistakes during the execution of the move that release the tension from the core muscles. To avoid this, here’s a breakdown of how to perform it correctly:

    1. Lie on your back: Start by lying on your back on a mat in a neutral position. Lift your arms straight up so they’re perpendicular to the floor (wrists over shoulders), with your palms facing each other.
    2. Bend your knees: Bring your knees up so they’re bent at a 90-degree angle with your shins parallel to the floor. Your thighs should form a right angle with your torso.
    3. Engage your core: Squeeze your core before proceeding with the movement, but avoid pressing your back into the mat. You want your lower back to remain in its natural position while preventing excessive arching during the exercise.
    4. Opposite arm and leg movement: Slowly lower your right arm toward the floor behind your head while extending your left leg straight, lowering it toward the floor. Keep both movements slow and controlled, ensuring your lower back remains pressed into the floor instead of arching.
    5. Return to start: With control, bring your arm and leg back to the starting position and repeat on the opposite side (left arm and right leg). Alternate sides for the desired number of repetitions, usually around 8-10 per side.

    Avoid these mistakes

    While the dead bug exercise is simple, common mistakes can reduce its effectiveness or even lead to injury. Here’s what to watch out for:

    • Excessively arching your back: One of the most frequent mistakes is allowing the lower back to take on some pressure by overextending. This happens when the core is not engaged enough to stabilize the pelvis. Instead of benefiting your abs, this puts unnecessary strain on your lower back. To avoid this issue, keep your core braced, keep your back in a neutral position, and only extend your limbs as far as possible while maintaining that position.
    • Moving too fast: The dead bug exercise isn’t about speed. Going too quickly can shift the focus away from your core, allowing momentum to take over. This reduces the effectiveness of the exercise and increases the chance of poor form. Slow, controlled movements are key. Take your time to focus on contracting your abdominal muscles throughout the entire movement.

    Variations on the traditional dead bug

    The dead bug exercise is versatile and can be modified to suit various fitness levels and goals. Once you’ve mastered the basic version, try incorporating these variations to keep your routine fresh and further challenge your core muscles.

    Ipsilateral dead bug

    This variation adds more complexity by moving the same arm and leg simultaneously rather than the opposite ones. The ipsilateral dead bug forces you to work harder to maintain balance and control, as your body naturally wants to tilt or rotate. It’s an excellent option for building deeper coordination and core engagement.

    Weighted dead bug

    You can add weights to increase the difficulty and engage more muscle groups. You can hold dumbbells in your hands or attach wrist and ankle weights. The extra resistance forces your core to work harder to stabilize the movements, making this a solid progression for those looking to advance their core strength.

    Exercise ball dead bug

    Use a stability ball between your hands and knees for an extra stability challenge. As you extend your opposite arm and leg, you must press into the ball with the other limbs to keep it from falling. This variation ramps up the intensity and further tests your coordination and core control.

    Bottom line

    The dead bug exercise is a deceptively simple exercise that offers immense benefits, particularly when building a stable, pain-free core. Whether you’re just getting started with fitness or looking to add more advanced variations, this movement is a fantastic addition to any routine. It targets deep core muscles and helps improve coordination, balance, and even posture. Best of all, it’s low-impact and can be done anywhere without equipment. So, whether you aim to prevent back pain, strengthen your core, or improve overall body control, the dead bug is a must-try.

  • 9 best leg stretches for construction pros with tight leg muscles

    9 best leg stretches for construction pros with tight leg muscles

    Stretching is one of the simplest and most effective ways to prepare your body for a tough day on the job. It not only limbers you up to increase performance and productivity, but it also reduces the risk of injury. Try leg stretches like the standing hamstring stretch, pigeon stretch, or kneeling hip flexor stretch to relieve muscle stiffness.

    There are two types of stretches

    Stretching comes in two different forms: dynamic and static. Dynamic stretches are more functional in nature, mimicking the movement of an activity, whereas static stretches hold the stretch to reduce muscle tension. Both play a vital role in your muscle’s health and recovery from workouts or physical activity.

    Static stretches

    Static stretches require holding the stretch in place for a set time to allow your muscles to loosen up, increasing flexibility and range of motion. Increasing flexibility can improve agility, speed, and muscle strength to enhance performance. Static stretches are typically done after a workout or heavy physical activity to help reduce stiffness, pain, and muscle stress. They’re also great for increasing circulation to help muscles recover faster and more efficiently.

    Dynamic stretches

    Dynamic stretches warm up muscles, ligaments, and other soft tissues while also putting joints through a full range of motion. They are used before a workout or physical activity to improve performance and reduce the risk of injury.

    9 best stretches for tight leg muscles 

    While stretching, you should feel a mild pulling sensation, never discomfort or pain. If you feel pain, stop immediately. Stretching consistently will offer the best results.  

    1. Quad stretch

    Target muscles: Quadriceps

    Stand with your side towards a wall, placing your hand on the wall for balance. Hold your outside foot with your outside hand lifting your foot toward your butt, keeping thighs and knees together and in line. Pull your heel as close as possible until you feel a gentle stretch in front of the thigh. Hold for 30 seconds and repeat on the other side.

    2. Pretzel stretch

    Target muscles: Obliques

    While laying on your left side, have your arm fully extended along the floor and your head resting on your arm. Bend your right knee toward your chest as far as possible, then bring it to the opposite side of your body toward the floor. Bend your left knee and grab your left foot with your right hand while trying to keep your shoulder blades pressed to the floor. Turn your head, looking over your right shoulder for more of a spinal twist. Hold for 30 seconds, repeat on the opposite side.

    3. Standing hamstring stretch

    Target muscles: Hamstrings

    While standing, cross your right foot in front of your left. Slowly bend forward and lower your forehead to your right knee, keeping both knees as straight as possible (a slight bend at the knees is fine). Hold this position for 15-30 seconds. Relax, then repeat the stretch on the other side, crossing your left foot in front of your right.

    4. Pigeon stretch

    Target muscles: Glutes and back of hip muscles

    Start on all fours with your hands under your shoulders and knees under your hips. Swing your right leg in front of your body until it sits perpendicular in front of you. With your left leg fully extended behind you, sit your glutes down to the floor as far as you can until you feel a stretch. Your right foot should be near your left wrist, and your right knee should be near your right wrist. If comfortable, lower your head to the floor. Hold the stretch for 30-60 seconds. Release and repeat on the other side.

    5. Achilles opener

    Target muscles: Hamstrings and Achilles

    Stand in front of a wall (about 1-2 feet back) with your feet hip-width apart, spine neutral, and head facing forward. Step your right leg about a foot forward and bend your knee slightly. With your hands on the wall in front of you, lean into your right leg while keeping your left heel glued to the ground. Hold for 30 seconds, then switch and repeat on the other side. 

    6. Lumbar rotations

    Target muscles: Lower Back and obliques

    Lie on your back with your knees bent, feet flat on the floor, and arms extended to your sides. Raise your knees to your chest, keeping them bent and glued together. Slowly lower them to the right side of your body, ensuring your shoulders stay on the floor until you feel a stretch in the lower back and obliques. Hold for 10-30 seconds and repeat on the other side.

    7. Kneeling hip flexor stretch

    Target muscles: Hip flexors

    Start by kneeling on both knees. With your right foot, step forward until both legs are at a 90-degree angle. With your back straight, slowly push your hips forward and lean into your right leg, pushing your knee forward until you feel a stretch in the upper thigh of the back leg and hip. Hold for 15-30 seconds, then repeat with the other leg.

    8. Figure 4

    Target muscles: Hips, glutes and piriformis

    Lie on your back with your feet flat on the floor. Cross your right ankle over your left knee, flexing your right foot. Reach your right hand through the center of your legs and interlace your fingers behind your left thigh. Pull the left knee towards your chest using your arms, pausing when feeling a stretch in your right glute and hip. Hold the position for up to 2 minutes, release, and repeat on your left side.

    9. 90/90 hip opener

    Target muscles: Hips

    Start by sitting on the floor with one leg bent at a 90-degree angle in front of you—your knee and ankle should both be resting on the floor. Position the other leg beside you and bring your foot backward so that the leg also forms a 90-degree angle. Your back knee should be in line with your hip. Keep your back straight and resist the urge to bend to one side. Hold for 60 seconds and repeat on the other side.

    5 benefits of leg stretches

    1. Better flexibility and mobility: A regular stretching routine improves range of motion in the joints, improves flexibility, and enhances muscle strength to help prevent injuries. Improved flexibility will allow you to move more comfortably during workouts and everyday tasks. 
    2. Less pain: Stretching loosens tight muscles, allowing your spine to move properly, preventing injury, and relieving pain. This can improve your posture while sitting or standing, taking pressure off your back and pelvis and reducing the likelihood of lower back injuries.
    3. Better blood flow: Stretching helps increase blood flow to muscles, nourishing them and helping them recover more efficiently after physical activity.
    4. Stress relief: Stretching activates the parasympathetic nervous system, reducing cortisol levels in the body; high cortisol levels can have serious consequences for long-term health. This can reduce stress, pain, and anxiety and improve mood. 
    5. Quicker recovery: The muscle soreness you feel after a workout or a tough day on the job is caused by microtears in the muscle. The body sends nutrients and blood to the injured muscles during recovery, and stretching post-workout or post-work can help speed up the process by improving blood circulation and metabolic waste removal. 

    Bottom line

    Stretching might not be glamorous, but it is crucial to overall health. To see results, you must consistently stick to a routine 3 to 5 days per week. Begin with simple leg stretches for a short period, and as your body adjusts, gradually increase the duration and challenge.

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