Liability insurance is often poorly understood among homeowners. Many assume that only business owners and employers need liability insurance, or that the possibility of somebody getting injured on their property is low.
The Pool This is the obvious place to start. Swimming puts very little stress on your knees and is a great workout. I have made it a habit to go to the pool and swim laps after work and so far it has been successful. At the pool you can alternate between strokes to maintain your workout without wearing yourself out too quickly. Usually I will swim crawl for a few laps and then switch over to sidestroke or backstroke to rest.
Be careful of breath stroke as it involves bending your knees. You will probably want to work on your flip turns to avoid having to stop at the end of each pool length. Something you can also do (depending on your knee issue) is high knee exercises in about four to five feet of water. The water resistance will soften any impact on you knee from your leg touching the bottom of the pool but you still get to exercises your upper legs and butt. Definitely make use of swim boards to get a solid leg workout in. Unfortunately swimming is not the most efficient calorie burn as the most you get is 704 calories in an hour (if you know butterfly you can burn 774 calories per hour).
Before Bedtime
Specific Weight Machines Again it really depends on your injury and the level of damage to your knee. For me I can't do squats or leg presses as they place the most pressure on the knee joint. However you can do modified leg extensions (the machine where you are sitting and lift up your lower leg). I change the angle of the machine so my leg is nearly straight but there is just enough room left for me to lift my lower leg.
Working from Home An important point to realize is that any sort of business run from your home is usually not covered under your homeowner's insurance policy. For instance, if someone delivered a business package to your door and proceeded to slip and fall on your front steps, your home liability insurance would not step in to cover any lawsuits based on the event. The good news is that you can often purchase what is called an add-on or rider that ensures your home insurance covers your home business.
Think It Through Although it is great to be educated about the liability insurance options open to you, it is even better to be aware of the state of your house and the accidents it might cause. While slipping on an icy sidewalk can be all but unavoidable, make sure that you recognize when your house is in need of repair and act intelligently.
Random Calisthenics These are leg exercises that involve little to no knee movement. They include static leg extensions (holding out your legs straight in front of you from a chair) and flutter kicks (same movement from the pool just lying on your back on dry land). After working your legs flip over and do pushups (wide, normal, and inside). Use a kettle bell to do straight arms lifts and then grab a bar for pull-ups. By combining a number of exercises together you can get a good workout without affecting your knees.
A typical exercise routine I will do includes: 1. Jump rope (5 minutes) 2. Pull-ups 3. Kettle bell straight arms lifts 4. Crunches 5. Pushups 6. Flutter Kicks 7. Inside and outside straight leg extensions 8. Planks 9. Modified leg extension machines 10. Back to Jump rope
Hopefully these different techniques help you get the sleep you have been craving. If you are having consistent issues your individual health insurance plan should cover visits to your doctor for sleep deprivation. You should probably head to a physician if you have persistent daytime sleepiness, frequent morning headaches, loud snoring, or trouble breathing during sleep.
The Pool This is the obvious place to start. Swimming puts very little stress on your knees and is a great workout. I have made it a habit to go to the pool and swim laps after work and so far it has been successful. At the pool you can alternate between strokes to maintain your workout without wearing yourself out too quickly. Usually I will swim crawl for a few laps and then switch over to sidestroke or backstroke to rest.
Be careful of breath stroke as it involves bending your knees. You will probably want to work on your flip turns to avoid having to stop at the end of each pool length. Something you can also do (depending on your knee issue) is high knee exercises in about four to five feet of water. The water resistance will soften any impact on you knee from your leg touching the bottom of the pool but you still get to exercises your upper legs and butt. Definitely make use of swim boards to get a solid leg workout in. Unfortunately swimming is not the most efficient calorie burn as the most you get is 704 calories in an hour (if you know butterfly you can burn 774 calories per hour).
Before Bedtime
Specific Weight Machines Again it really depends on your injury and the level of damage to your knee. For me I can't do squats or leg presses as they place the most pressure on the knee joint. However you can do modified leg extensions (the machine where you are sitting and lift up your lower leg). I change the angle of the machine so my leg is nearly straight but there is just enough room left for me to lift my lower leg.
Working from Home An important point to realize is that any sort of business run from your home is usually not covered under your homeowner's insurance policy. For instance, if someone delivered a business package to your door and proceeded to slip and fall on your front steps, your home liability insurance would not step in to cover any lawsuits based on the event. The good news is that you can often purchase what is called an add-on or rider that ensures your home insurance covers your home business.
Think It Through Although it is great to be educated about the liability insurance options open to you, it is even better to be aware of the state of your house and the accidents it might cause. While slipping on an icy sidewalk can be all but unavoidable, make sure that you recognize when your house is in need of repair and act intelligently.
Random Calisthenics These are leg exercises that involve little to no knee movement. They include static leg extensions (holding out your legs straight in front of you from a chair) and flutter kicks (same movement from the pool just lying on your back on dry land). After working your legs flip over and do pushups (wide, normal, and inside). Use a kettle bell to do straight arms lifts and then grab a bar for pull-ups. By combining a number of exercises together you can get a good workout without affecting your knees.
A typical exercise routine I will do includes: 1. Jump rope (5 minutes) 2. Pull-ups 3. Kettle bell straight arms lifts 4. Crunches 5. Pushups 6. Flutter Kicks 7. Inside and outside straight leg extensions 8. Planks 9. Modified leg extension machines 10. Back to Jump rope
Hopefully these different techniques help you get the sleep you have been craving. If you are having consistent issues your individual health insurance plan should cover visits to your doctor for sleep deprivation. You should probably head to a physician if you have persistent daytime sleepiness, frequent morning headaches, loud snoring, or trouble breathing during sleep.
About the Author:
Altius Coventry Health Care is honored to be your partner in good health insurance benefits. In addition to health plans for businesses of all sizes, we also consumer driven health plans as well as coverage for Medicare beneficiaries.
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