How To Prepare To Stand All Day
The human body has many natural postures, and standing is one of them. Spending many hours in this same position can be really exhausting. That is why we have brought you this post, to help you know how you can prepare to stand all day in a healthy and safe way.
Jobs, where you have to stand all day, are demanding. Standing for so many hours not only generates fatigue but can also lead to a number of negative consequences like;
- Lower back pain.
- Bad back training.
- Discomfort in the neck.
- Varicose veins.
- Swelling of ankles and feet.
Recommendations for healthy standing all-day
Now, all these negative consequences of standing all day can be avoided by putting these 4 recommendations into practice.
Many companies may require staff to wear a uniform, but it is recommended that the clothing be comfortable. This clothing should allow blood circulation and oxygenation of the muscles to occur smoothly. It is also important to select the best footwear for standing all day.
b) Sit on the breaks
Standing all day, whether it is a working day or for another activity is quite challenging. That is why you should make the most of your breaks to sit down, even if it's only for a few minutes. During lunches or snacks, it is recommended that you sit down.
c) Maintain the correct posture
When standing, it is necessary to remain with your back straight at all times, especially when you have to lift weights. A bad posture can produce deformations in the spine and strong pains in the lumbar area.
d) Change your supporting foot regularly
The simple act of changing support from one foot to the other allows you not to focus support on one foot. This will allow tension and fatigue to be distributed throughout the body and avoid strong tensions in the back and lumbar area.
Simple Exercises For Your Feet
You should consider doing a series of exercises for your legs and back and these can be done during your breaks. These are some of the exercises that can prepare you to stand all day.
- Twin stretch. Put your hands on the floor, bend one knee, and stretch the other leg as far back as you can. In that position, then push forward with your hands, centering the force on the heel of the stretched leg. Hold for up to 30 seconds in that position and change legs.
- Heel to back. Standing up, lift one heel back, help yourself to stretch it with your hand. Hold on for 30 seconds and change legs.
- Climb stairs. The movement up and down stairs activates circulation, allows better oxygenation, and prevents stiffness between muscles. During your break time, besides sitting down, you can take a few minutes to go up and down the stairs.
There are other exercises you can do that allow you to relax and rest the muscles of your legs and spine when you have to stand for extended periods of time.
With these simple recommendations, you will be able to stand all day stay healthy and efficient without having to feel constant pain or discomfort.
Simple Tips to take care of your legs and feet
Consider using these tips for caring for and training your legs before or after a day’s work.
a) A tennis ball or foam roller
Using a tennis ball, whether at work or at home, place the tennis ball under your foot and roll it back and forth repeatedly. This allows the muscles to stretch and lengthen, relaxing them.
One of the advantages of stretching is that we can do it anywhere and at any time. Although it is always recommended to do it on foam carpets, you can also do it without it but softly. Stretching forward and down, with your legs extended, and trying to touch your feet with your hands can help relieve tension greatly. You can also bend your knees by squatting to stretch your calves and rest other muscles.
c) Foot lift
You are probably already doing this activity. It is better to do it at home, after arriving exhausted, get comfortable, lie down on a sofa or bed, and put your feet up. You can put them on a wall or any other surface, but make sure you keep them above your heart. This improves blood circulation and oxygenation of the whole body and relaxes muscles.
d) Invest in your body
Just as many people invest in their body with running and other exercises, you can also invest in one of them to acquire a better physical condition. However, if you don't have access to facilities to make this possible, you can establish your own exercise routine at home.
e) Wear compression socks
These socks don't look elegant, but they definitely do their job. They are designed by professionals and will eliminate inflammation, pain and swelling.
f) Soak your feet
A good warm or hot water bath can provide many benefits to the body. You can warm up the water a little, and add Epsom salt and other essential oils. Sit down and dip your feet in the tub of hot water and just relax.