A Work Out for the Working Man

How many of you try and fit in a few pushups or crunches here and there throughout the work week?  Sadly, that’s probably not going to cut it if you’re looking to attain a fit and muscular body.  When you have a full time job, family and other commitments, finding the time to work out can be difficult.  Let’s face it, working out takes effort and as a working professional, it may not be high on your list of priorities.

However, it’s important to remember that getting the proper amount of exercise is crucial for your body - especially to maintain your foot health!  If you find yourself getting less than 1 hour of physical activity throughout the work week, Dr. Harvey Danciger recommends a simple and effective workout plan containing exercises that take 40 minutes of your time.  Also, if performed three times a week then they can strengthen your entire body, which ultimately help you gain the results you’ve been looking for.

Each workout includes five exercises, which target different muscle zones in your body.  It strengthens your whole body because each exercise focuses on different areas.  You will need to include the following in your workout session:

  1. Upper body-push - includes pushups, bench presses, floor presses and dumbbell bench presses.
  2. Upper body-pull - includes chin-ups, pull-ups, dumbbell rows and inverted rows.
  3. Knee dominant - includes squats and lunges.
  4. Hip dominant - includes hip thrusters, back extensions and deadlifts.
  5. Core strength - includes planks, side planks and rollouts.

When starting a new exercise routine such as this one, make sure to care for your feet as well.  You should maintain foot health in order to prevent athlete’s foot, foot fungus or any physical activity related injuries.  Dr. Danciger recommends the following tips to incorporate into your daily workout routine:

  • Wear properly fitting shoes that are durable, supportive and protective to help lower your risk for injury.
  • Wear well-fitting socks to avoid blisters or heel pain.
  • Wash your feet every day, drying thoroughly to prevent bacteria from entering, which can lead to foot fungus or athlete’s foot.

Getting enough exercise should be a priority, even if you are a working man. Use our recommended workout routine and don’t forget our foot care tips to keep yourself in shape and your feet healthy. 

What workout routines do you incorporate into your busy week? Please comment below, we’d love to hear from you! 

Dr. Harvey Danciger
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Dr. Harvey Danciger is a podiatrist and foot surgeon in Palm Desert, CA specializing in the foot and ankle
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