Training for standing up long periods

[Deactivated] on 24/08/2019 - 16:03
Last edited 24/08/2019 - 16:04

Im am wondering if anyone who has some personal traing or fitness knowledge can tell me the best exercises or training for standing long periods on your feet

Im just about to start a part time job which involves standing around helping customers for up to 4 hours at a time, im not used to that and will probably end up leaning on walls ec which wont look great

One of my friends told me there is no trainng just keep standing and you will get used to it,but is there any training such as leg work etc

Im am not young and in my late middle ages

Also anyoe have any knowledge of balance exercises , i heard pilates is good for that ?

Sports & Outdoors

Comments

  • sa-ozzie on 24/08/2019 - 16:38
    -1

    Sorry can’t help with exercise tips..but you can use song ..”I’m still standing “ when doing them

  • pasey25 on 24/08/2019 - 16:54
    +1

    Maybe some Pilates to strengthen your core to help with posture

  • iforgotmysocks on 24/08/2019 - 17:08
    +18

    Try standing up for long periods of time

  • leadehh on 24/08/2019 - 17:09
    +3

    Having worked retail a long time, i ended up having really tight calves that led me to spending tonnes on physio to strengthen them. I would suggest a few things.

    • Calf raises and stretches are very important. Google calf raises if you're not aware of what it involves but its very straight forward. The most important thing was stretching after a long shift as they can really tighten up if you don't, which long term causes a lot of pain.
    • Same goes with your achilles, google stretches on anything going into your feet, they must be kept stretched.
    • You're knees will become sore eventually as well. The best thing to help the knees is to stretch all the muscles going into the knees (Calves, thighs, quads etc.), keeping them stretched and healthy is important.

    Also buy some really comfortable shoes. I have to wear formal lloking ones so ended up with Hush Puppies that have a bouncier sole. They all eventually wear away, which can cause issues as well, so sometimes replacing cheaper ones consistently is a better option. Depends on how long you're planning on doing this job.

    So yeah thats my two cents after doing really long shifts for a while.

    • dizzle on 24/08/2019 - 17:47
      +1

      I found in retail my hush puppies tended to last 6 months or less. I moved to Rockports which were more expensive, but last a couple of years instead. As well as that they were much more comfortable. Sometimes you do get what you pay for.

  • scrimshaw on 24/08/2019 - 17:12
    +1

    This ABC article is pretty good: (Standing at work: 5 exercises to strengthen your lower body and build endurance)

    https://www.abc.net.au/life/exercises-to-help-people-who-sta…

    Doing some supermans (lying flat on your stomach, stretch your arms and legs like a flying superman would, and keep your toes and hands off the floor) helps with building your core muscles. Follow it up with leg raises: lie on your back, then lift your legs straight up (either one at a time or both legs at once). You can also do this while hanging off a chin-up bar.

    A more extreme version is the wall plank but if you're not into that, you can stick with supermans and floor planks.

    If you're standing in one spot for a long time (behind a desk for example), it's a good idea to ask your boss for a anti-fatigue rubber mat.

  • Changskies on 24/08/2019 - 17:14
    +1

    Core and leg. Always exercise and stretch. Another thing I did (social events, events etc) was how to lean on people, objects etc naturally so it blends in without looking unprofessional.

  • garetz on 24/08/2019 - 17:43
    +2

    Climbing hills is the best way to train for standing long periods, however technique is very important.

  • k-rokfm on 24/08/2019 - 18:17
    +3

    Good shoes will help more than exercise

  • Quantumcat on 24/08/2019 - 18:59
    +1

    If you've got time to lean you've got time to clean

  • screensaver on 24/08/2019 - 19:48
    +1

    I got Planet Shoes, they were really good, very cushioned

  • peterpeterpumpkin on 24/08/2019 - 20:26
    +1

    I once faced this problem and I couldn't do it (mostly mentally). I asked for a role where I could walk around.

    If you can find any excuse to move around then take it.

    Here's an article explaining why standing still is so much harder than walking:
    https://www.gizmodo.com.au/2015/09/why-standing-in-one-place…

  • khued on 24/08/2019 - 21:52
    -1

    deadlift.

  • CC123 on 24/08/2019 - 23:55
    +1

    If you do a lot of desk/computer work at home get a stand-up desk

  • SydStrand on 25/08/2019 - 00:08
    +1

    One of my friends told me there is no trainng just keep standing and you will get used to it,but is there any training such as leg work etc

    Possibly. But there's no better training to stand than simply standing. When I worked retail, my legs killed at first, but shortly after I could stand for 8 hours in a fitting room no problem. First few weeks will be the worst. I'd suggest quality insoles if you have flat feet; not cheap gel inserts, but hard ones with arch support like Superfeet. If your work involves lots of static standing rather than walking around, then look into an anti-fatigue mat.

  • Euphemistic on 25/08/2019 - 07:23
    +1

    It kinda goes against the ozbargsin way, but perhaps go to a physiotherapist. They can give your body an assessment and give you tailored exercises and techniques. Doing it properly might save on the long run. Claim it on your health insurance to offset some costs.

    Other than that, move as much as possible, stand with your feet at least shoulder width apart.

  • jenki on 25/08/2019 - 21:37
    +1

    Comfy shoes of course… plus compression socks or stockings really help to boost your circulation and avoid fatigue and swollen feet/ankles.
    Personally I use the Sheer Relief brand of stockings/socks which are available from Woolworths and Big W.
    https://www.bigw.com.au/brands/sheer-relief/

  • brad1-8tsi on 26/08/2019 - 09:50
    +1

    I'm middle aged.
    Lots of walking will build up the leg muscles
    Yoga (Hatha?) for stretching and core muscles
    Gardening or similar bending / moving / stretching activity.
    Sleeping repairs overworked muscles.
    Stay hydrated
    Get some decent shoes and sox.
    If you feel like crap when u come home from work, do some stretching or some form of movement for a while. Simply sitting won't fix tight muscles.
    Try and keep moving at work if possible and do some calf / hammy stretches.
    Maybe have a hot bath with epsom salts a few times in the first week or 2?

    If you are overweight then try and lose a few kg - it will help more than anything else.

    Good luck with the new job. Finding work at our age can be a trial.

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