5 Things You MUST Know to Stay Healthy with a Desk Job

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Staying fit during the workdays is really a big challenge these days. The work pressure and the monotonous life of employees can be really hectic and strenuous. Staying fit and active is really difficult when one has to sit at their desk each and every day from 8-5. But there are certain tricks and strategies that can help you to overcome the stress and exhaustion due to the hectic schedule of your work life. The tips are outlined below:

Make some changes to your routine:

You should make some changes to your daily routine in a workday. If your workplace is at a very small distance from your office then try to walk the distance instead of taking a car. Again park your vehicle at the farthest corner of the parking lot so that you can daily walk the distance from the office building to the parking lot and keep your body fit and healthy. Instead of using phones or emails you can walk straight up to the coworkers to talk to them. Also try to walk down the stairs or climb up the stairs of your office when you are going some other parts of the building in your office. These are some of the ways through which you can make some changes in your daily routine and thus keep yourself fit up to some extent.

Try a standing desk:

Standing desks help in moving and balancing your body and thus burn more of your calories. The desks are very helpful in cutting down health problems like obesity, cancer and diabetes to a great extent. It has been seen that when a person sits for a longer period of time it is really harmful for their health. So you need to choose these desks for a healthy life.  Try making one yourself or finding a great option from our top ten list.

Go for a light workout or walk during break time:

This is an important point that you need to follow while you are on a lunch break, Try to gather a few co workers who are fitness minded and take a log walk with them. This type of walk is very beneficial for your body and will keep you energetic throughout the day. If you do not have any person to give you company while you work try to go to the nearest gym for at least ten minutes a day. This is a source of recreation and will also keep your body metabolism boosted.  Try an exercise ball routine or any routine to get your heart pumping.

Keep some fitness equipment in your cabinet:

You need to keep some fitness equipment in your cabinet that will help you to do some exercise while you are listening to voice mails or talking to some higher officials with the help of the headset. You can keep a set of light dumb-bells for arm curls and also take the help of the heft hardbacks for some shift weights. Try to include some kind of movement when you feel you are sitting at the same place for quite a long time.

Try to have healthy foods in your lunch:

When you feel that you can’t go for an extensive workout try to have a healthy diet, Instead of going for the spicy and oily food in lunch, grab an apple or some other fruit along with a salad. This will help you to stay proactive and the vital nutritional elements are really essential for your health. This will help your body to flush out the toxins and keep you healthy.

Search for the effective exercises online:

While you are working or on a meeting or handling a call there are effective exercises that you can do for a healthy body and stress free life. Search the net and try to find out the best exercises that you can do while you are doing some works or other jobs in office. You will get a lot of demos and tutorials regarding these sorts of exercises in the web media. Try practicing those for the best results.

These are some of the ways in which you can keep yourself fit and healthy while you are busy in your daily work life from 8-5. You have to include some or the other types of body movements so that it can boost your body metabolism and can regulate the body functions effectively

What about you?   What works for you on the daily grind and how can I help?

Insanity Trigger in the Workplace

Exactly what can drive an individual to insanity? What is an Insanity Trigger in the Workplace?

Insanity is something that is typically misunderstood. If you count on modern psychology and psychiatry, there are actually hundreds of forms of insanity that an individual can wind up establishing over a long term. A few of them, like depression, are momentary, while others, like social anxiousness, call for even more help for the individual.

Insanity in the workplace

Nevertheless, there seems some commonness concerning exactly what actually brings about the majority of the types of insanity that people experience in the workplace. Which poses the biggest question: In the workplace, is there a typical, hidden trigger that compromises the security of a person’s mental wellness?

Points like tension and anxiety (sound familiar) are typically blames, as the majority of the common (and many uncommon) mental wellness concerns are activated by one of the two. Direct exposure to tension can eventually press someone beyond their “cracking factor.” This is typically a long, arduous process due to the fact that most people have some degree of resistance to such things, enabling them to at the very least make it through the taxing period with their sanity.

Furthermore, the procedure might not even really result in insanity, with most of the population acting as evidence of this concept. Extended stress could affect a person’s habits and outlook about their job, yet it is likewise understood that numerous other aspects could enhance or minimize the impact of this.

Emotional states play an important role in driving or pressing folks into insanity, with feelings being so closely connected to mental health. An individual’s emotional state could typically be a reflection of a person’s state of psychological security, but might also be a result of fractured peace of mind. There is no doubt that feelings could interfere with and have an effect on a person’s thought processes and make them do things that they typically would not do. It has also been noted that extremely emotional situations and hefty psychological injuries could permanently affect an individual’s thoughts, often leading to a health condition that requires therapy to at some point get over. Nevertheless, it is rather feasible that emotions are merely enhancing the impacts of stress and tension.

Ultimately, insanity and stress in the workplace is something that needs to be determined on a case by case basis. Exactly what is sane for a single person may not be considered sane by a different person within the exact same office. Insanity is a matter of context.

In your workplace, how can you avoid the tension and anxiety that cause insanity?

Standing Desk Healthy Life Tips

In the fast paced world that we live in it can be simple to overlook our health and wellness. We’re so active competing via our everyday lives– family, friends, job, social involvements– that we don’t make the effort to take care of ourselves. It’s really not surprising that a number of us are tired and diminished. Just what are some basic things that we can do to improve our quality of life?

DRink lots of waterDrink Drink Drink
You’ve heard it a million times and you’ll probably hear it a million times again — drink a lot more water!

Think of it: The body is 72% water. A 5% drop in fluids produces a 25-30% loss in energy. A 15% drop in liquids causes death! At this moment 66% of us aren’t consuming enough water, so over half the population isn’t working on all six cylinders.

The FIX: It’s not really a tough thing to fix. Simply consume one glass of water every half hour– or 10-12 glasses of water every day– and you’ll notice a big difference.

Living Food– Loving Life!
An unfamiliar reality is that warming food above 116 °F destroys the nutrient content. Thinking about that we currently aren’t eating enough veggies, that’s a fairly substantial issue. Nutritionists suggest 5 offers of fresh vegetables each day. How many of us are actually taking that suggestions?

A terrific method to get the nutrients located in fresh veggies without spending all day at the oven or eating raw celery sticks is to juice your veggies. Ensure that you have a great juicer (some juicers subject veggies to warmth created by rubbing during juicing, which breaks down essential enzymes), get some fresh veggies and drink your means to healthiness. It takes a fraction of a second (there’s no food preparation involved, for something) and it’s handy. You could take your juice to work or even provide some to the little ones for school lunches!

TIP: Wheatgrassis a superb source of nutrition. It’s higher in chlorophyll (in some cases called ‘plant blood’ due to the fact that it very closely looks like human red blood cell particles) and has more than 100 components that the body requires. Fresh grains are another superb source for vitamins and minerals.

Energy In– Energy Out
Physical exercise is another dirty word for most of us. The thing is, exercise does not have to be unbelievably time consuming or mind-numbingly uninteresting. There are a lot of options.

Years ago health clubs typically offered weight rooms, aerobics classes and perhaps a tydro-circuit. Now you could include water aerobics, yoga, pilates, dance-ercise, step classes and an entire array of new workout choices.
Standing Desks WAlking for Exercise
If you don’t actually have the moment or cash for the fitness center, or time to invest your mornings/nights in the home, then try an exercise bike or a walker. I ‘d be lost without my exercise bike– I place it up in front of the television and walk away happily throughout my favorite shows.

TIP: As soon as you’re physically unfit, and especially if you’re additionally ill, it can be a huge struggle to simply do the small amount of workout in a day. An great way to get back into a physical routine is to start slowly. Extremely gradual, it might seem. For the first number of weeks, walk/ride for 5 minutes daily– precisely 5 minutes, say goodbye, even if you assume you might continue. When the 2 weeks are up, boost to 7 mins, then 10 minutes, 12 mins … continue to gradually increase your activity until you’re comfortable.

It could sound a little silly, but it works. Basically, you fool your physical body into generating additional energy. You’re building your workout time up so slowly that your body doesn’t truly recognize what’s occurring. Follow this technique and, before you know it, you’ll be easily exercising within your limits daily.

Now, GO DO!
So, people, that’s the essentials. If you can reorganize your life a little to allow better eating habits and a little physical exercise, and if you keep in mind to merely consume a glass of water every half hour approximately, you’ll be well en route to living a healthy and balanced life.
Drinking lots of water for fitness
One last note, don’t forget to take some quiet time. Meditating is a superb method to reduce stress. Check out my article on Yoga…. You don’t have to rest around for hrs, simply offer yourself 5 minutes of peaceful time every day– even in the office, if that’s the only spot where you can — and have a little “me” time.

And, but not least, laugh! As a matter of fact, laugh like a loon– the louder the better! You’ll be surprised at how much such a simple thing could lift your spirits!

Stand up, but don’t forget your feet

We all love to Stand up, but don’t forget your feet.  The majority of people walk nearly 115,000 miles in their lifetimes-the equivalent of walking around the world five times.  Now that we have standing desk folks, the health of your feet becomes even more important.  Now we’re not talking  about the pain you will feel during your initial switch to a standing desk. That is a normal pain.   This type of foot health is concerned with long term users.  But nonetheless let’s dig into how you can take care of your feet……

Standing Desk Foot HealthHere are some tips on taking care of your feet:

  • Foot BonesYour feet include 25 percent of all the bones in your physical body. Buy shoes that fit snugly without them having to stretch to fit.
  • Many people’s feet are two different sizes. Stand when having your feet measured so that they are at their optimum width and length.
  • Your feet contain a quarter of a million sweat glands. You must always wear seamless socks with shoes and change them daily.
  • Worst case scenario, Medicare and many health care service providers will certainly compensate a certain quantity of cash for shoes and customized inserts prescribed by a medical professional. Don’t buy more than one insert each time since the size and form of your feet may change over time.
  • Weird tip that helps: Cut toenails straight throughout at a length a little longer compared to the tips of your toes. Use an emery board to smooth the corners.

All in all, be ready for the impact that a standing desk will have on your feet.  More use = more attention.  If you take good care of them they will take good care of you.  Good foot health will allow the rest of your body to enjoy the health benefits of standing during your work day.

Standing Desk Tweaks for Long Term Success

Here is a great article from Fast Company about Standing Desk Tweaks.  They cover everything from Health to Work Sanity

Fast Company – The work you do and the office culture in which you do it are extremely important. But so too is the actual surface you work on. Here’s how thinking about your desk, its immediate environs, and your relationship to your workspace can help you become more creative.

Our focus at Best Standing Desks has typically been on the health benefits of standing, but this article makes a great point about becoming more creative and productive.   (deadly combo by the way)

Rae makes a lot of great points, but here is my favorite:

FOR BEST RESULTS, WALK AWAY FROM THE DESK – Solving really big problems sometimes require drastic measures. While hammering an idea out of your head can occasionally seem tempting, there’s consensus that stepping away from the desk is the way to break loose mental logjams.

Just walk away.  Get away from your desk and collect your thoughts.  How powerful is that?   You can find a ton of different things to take your mind off your current project.  My favorite to to grab a drink of water and take a walk.   Water is great for your health and the walk will ease your mind.  Even better…..  Grab a walk with a co-worker and talk through some of the issues that you’re facing.  Maybe you be able to glean a different approach to your problem, or at the very least, vent about your frustrations and get them off your chest.  (even if it is temporary)

Rae sums of the article with the best last resort:

Of course, if coffee, fresh air, and exercise fail to produce a genius solution to a creative conundrum, there’s always the bar.

Regardless of your standing desk situation, you need to check out this article. It’s phenomenal.  As always, get creative, check out the Diet Coke of Standing Desks…….  Awesome!

Standing Desk with Soda Cans

The Importance of 30 minutes

30 Minute WorkoutIf you’re “averagely overweight,” that is, not doctor-diagnosed with extreme obesity, or if you just want to feel better by losing or shedding a few pounds, there’s good news for you– from ACCREDITED, reliable, trusted experts who also care about your well-being. The Importance of 30 minutes

Truth: Ten minutes of daily exercise is admirable because it’s far better than zero minutes of productive energy expenditure. However, exercise physiology and weight loss science point to 30 minutes per day, at least three times per week, as part of your best body fat improvement scenario.

Why Does 30 Minutes Prove So Beneficial, And What’s The Other Part of An Effective Weight Loss Scenario?

Your body has only three possible energy systems. Two of them are oxygen-INDEPENDENT. Yet, in order to metabolize fat, your body demands that oxygen be present. Long-story-short: brief, especially “quick” exercise bouts look for quick energy sources. These reside in blood and in muscle. It takes more than a few minutes to significantly tap into your fat stores, and especially, to burn enough of it for a long enough time to lose some substantial body weight.

This is almost the exact opposite of muscle tissue, where you can see and feel virtually immediate results. Burning fat requires patience. You simply have to allow yourself TIME to let exercise effects occur.

Reach Your Aerobic Threshold

Generally, exercise begins with a warm-up phase, at least 1-3 minutes. Provided your intensity remains within your target heart rate training zone, (about 120 heart beats per minute– an estimated average for most non health-impaired adults) you’ll spend the next 7-10 minutes reaching your aerobic threshold. Staying near-to, but right below the point where your muscles burn (from a too-highly-intense performance causing lactic acid build-up) will bring you to a virtually perfect “fat-burn.” Yet, THIS very special meeting only occurs at medium-to-low intensities, which takes longer periods of time.

Lipids (a simplified word for “non-water-soluble-fats” within your system) have to move from the outside of a cell, through the cytosol, mix with pyruvate, plus oxygen … then proceed to your “furnace” (mitochondria). This is where you break fat down into your “rewarding and much-wanted” by-products– energy (the work you’ve achieved); H2O (sweat); and carbon dioxide (a lot of continuous “exhaling”).

So, if you quit at the 10-minute mark, you deny yourself approximately an additional 10 calories or more per minute of weight lost, primarily from fat stores. Stopping this process at 10 minutes is much like going all the way to the door of your favorite party but never stepping inside … for the “real” action.

Reasons Why You Should Work Out More Than Ten Minutes

With all of that said, there’s an even more monumentally powerful yet scientific reason why you should work out for more than only ten minutes. In fact, at least 30-minute exercise sessions prove most beneficial for effective weight loss and improved endurance. You’ll get three fundamental benefits from this:.

First, you preserve your LEAN body mass (which you need because it burns fat far better than fat can burn itself).

Second, you get to expend MAXIMUM calories (the true key to losing weight– maximizing caloric expenditure, which is a time-consuming venture).

Third, your extended physical activity makes you change the way your body USES food internally or metabolically (for example, getting three-fold increase in calories expended, compared to person remaining sedentary.).

To Summarize, Experts Now Agree.

The bottom line is that essentially all experts in diabetic science, obesity control, dietetics & nutrition, exercise science & personal training, and exercise physiology agree that extended, low-to-moderate-intensity physical activity is yet the most significant and flexible factor in energy expenditure for losing weight.

Mix that with practicality, reasonable, and utilize the following tip: Base your safe, effective weight loss goals around the fundamental principle that you need to alter your energy balance in the NEGATIVE direction by expending about 500 calories per day from smartly manipulating both EXERCISE AND DIET. You’ll find that it’s barely even possible to accomplish this feat by altering food alone. With exercise, however, you can obtain your weight loss objectives much more comfortably and conveniently, plus safely, too, for results that are long-lasting and health enhancing.

Check out the 30 minute workout below and let me know what you think?


How a standing desk can kickstart good habits

A practice is an activity or series of actions that we carry out in a subconscious manner. We don’t have to consciously think of doing these things, they seem to happen on their own. Routines can be good or bad, depending upon how they enhance our quality of life, or detract from it. This post is How a standing desk can kickstart good habits.

Habits Quote

Have you ever driven or rode to work then had no recollection of the ride? Or have you taken the incorrect exit off a highway since it’s the one you often take, when actually you had meant to keep on to an additional exit? Our minds come to be toned up to doing things in a certain order, just because we have actually done them over and over again a precise way. This can be a good idea, as it makes much of our everyday living rather easy. Visualize needing to focus intently on everything you did, like washing recipes or securing the garbage. Sounds fatiguing right?

Nonetheless, negative actions can likewise end up being behaviors, and that makes them very hard to change. Recollect on the amount of times have you attempted to adopt a physical exercise program, quit smoking, lose weight, or give up junk food? It takes in between 21-30 days to form a brand-new habit. This implies you should do your brand-new activities repeatedly, day after day, for approximately 30 days before your subconscious mind will certainly start to do them instantly. After that it takes regular effort and emphasis.

When attempting to embrace a brand-new practice, such as physical exercise, you might have to position visible suggestions at your desk, on the fridge door, or the restroom mirror. Remember that your mind is used to not thinking of physical exercise. It will take some targeted interest to alter that.

It is essential to have perseverance with on your own as you work with transforming your habits. Don’t forget that they are behaviors due to the fact that they are mainly subconscious. As you focus your mind repeatedly on your brand-new actions, they will additionally become subconscious, just like the unfavorable actions did. Print out a helpful Habit Forming Chart and hang it up where you will see it everyday. It can function as a wonderful reminder for your objectives, along with reveal your development from day to day.

How will this work with a standing desk?  Here’s a step by step guide:

Get a standing desk.  Whether you want to use a conversion kit or a brand new desk the choice is yours.  My top ten choices in each standing desk category be found here

Now the we have a desk, let’s create some positive habits:

  • First: Create a habit forming chart and place it on the back of your office door.   When you walk into the office each morning it will remind you of the healthy commitments you are going to make today. (beyond standing desks of course, get creative)
  • Second: Set a small of goal of standing at your desk for X% of the day.  Start with a modest goal and increase it as you become better at standing for longer periods of time.  See Habit chart for Daily checklist
  • Third: Use this “keystone habit” of standing at your desk to other positive work habits.  As Charles Duhigg mentions in his book “The Power of Habit: Why We Do What We Do in Life and Business” “Start keystone habits and avalanche that success into other parts of your life”

Use the positive vibes of the keystone habit to positively impact your entire working Attitude and motivation.

Do not beat yourself up if you have “failures” here and there as you work with forming new habits. No one is the best, and you will probably have days where you don’t satisfy your goals. The hardest element of forming new habits is becoming aware of the automatic activities we take daily, and making an active choice to alter them.

Any good habits forming as you read?  Let us know in the comments

Resources mentioned in this post:

Habit Forming Chart screenshot