The following guest blog post is by Jonathan Jordan (“JJ”), an award-winning Personal Trainer, Nutrition Coach, Group Fitness Instructor and Fitness Blogger. He offers his clients personalized fitness programs and nutritional advice to coach them towards healthier, sustainable lifestyles.
Many lawyers know they should be taking better care of themselves but don’t have enough time and aren’t sure where to start. Lawyers struggle with long hours spent in client meetings, in court, at computers, and hunched over mobile devices. This all takes a painful toll on their bodies. Here are some of my most impactful, realistic tips, which have helped hundreds of lawyers make small, manageable changes to improve their health.
Choose just one of these suggestions and try it for a few weeks. If you try to do too many, you’ll likely get frustrated. Once that one thing becomes part of your normal routine, then you can pick another and build over time.
- Stand up, Move and Stretch: We sit too much and it causes chronic muscle tightness, stiff joints, and poor breathing habits. Stand, stretch, and walk around once an hour.
- Get Your Cardio On: The American College of Sports Medicine recommends at least 150 minutes per week and most folks need a mix of moderate and high intensity.
- Strength Training: Basic and brief strength training sessions are effective for rebuilding muscle, recharging metabolism, and reducing fat. Start with 20-30 minute sessions 1-2 times a week.
- Drink More Water: Most of us think we drink “plenty” of water. But when we actually measure it out many of us are falling short. Aim for at least 2 liters per day (or about 1 liter per 1,000 calories).
- Eat More Veggies: Most of us aren’t eating enough vegetables. To avoid the cravings for junk, try a daily sandwich-sized bag full of raw vegetables with a variety of colors
- Belly Breathing: Your diaphragm is your best friend when it comes to breathing and calming your central nervous system. Start with 5 deep breaths 1-2 times per day—inhaling for 3 seconds and then exhaling for 6 seconds.
- Get 10 Minutes More Sleep: Sleep deprivation disrupts your body’s de-stressing, memory compiling, and hormone cycling functions.
- Put Down Your Devices: Your iPhone, iPad, laptop, and any other devices that emit blue L.E.D. light elicit your “fight or flight” mechanisms. Put your device down at least 30 minutes before going to sleep.
Experience JJ’s wellness advice to lawyers in CEB’s program Attorney Wellness, available On Demand.
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