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?

5 Simple Tricks to Master Your Desk Job

Working with RockstarsTo improve workplace wellness and overall daily heath, I have come up with a 5 Simple Ideas for you to use in your life at the office.

1.

Water bottle at work to stay hydratedHave a bottle of water next to you at your desk. Drink Water- You may think this is really a bit clear but drinking an abundance of water and staying hydrated assists in maintaining your head active and replenishes the skin. It’s a common misconception to consentrate you are generally hungry when in reality you are generally thirsty. Try for you to drink 4-6 portions of water every single day and have a very glass or even bottle on your desk that one could sip from all the time.

Drinking water frequently throughout the day will keep you hydrated so you can keep working and doing what you do at the workplace. 8 out of 10 people already do not drink enough liquids on a regular basis, so most people out there are going about their day dehydrated. Drinking water cleans out impurities and toxins in your body. It’s a great alternative to drinking, energy drinks, soda and coffee, which actually dehydrates you even more because of the caffeine inside of those drinks.

2.

Take Deep Breaths Often. This is a great exercise you can do at your desk because we as humans tend to breath too shallow. Because of that, we are not getting enough oxygen in us for the brain and our muscles. Deep breathing also helps us lower our blood pressure as well, since the oxygen is reaching our blood cells.

Breathing exercises at work

When you are at the workplace at the computer:

  1. Sit upright and take starting inhaling oxygen through your nose while counting to ten.
  2. Once you do that, hold it for 2-3 seconds and take another small inhale and hold it.
  3. Then release slowly and let the air out through your mouth.
  4. Repeat 7-10 times

Altogether, it should not take too long to do it, only a few minutes to get the optimal amount of oxygen in your body.

3.

Our eyes are so glued to the computer that we’re putting strain on your eyes by looking at the screen for too long. 

Staring at a Computer screen helpTo protect yourself:

  1. Take a 3-5 minutes every hour to look at something far away to change the distance
  2. Close your eyes for a few minutes when you’ve been working on the computer for prolonged periods of time
  3. Make sure the text and font size is big enough for you to read.
  4. We have also recommended using a balance ball is some cases

When you work within an office likelihood is that sometime you’ve discovered yourself experiencing drained and tired, though all you’ve done right through the day is sit pictures desk. Here you will discover some great tips to help you stay attentive and trying to maximum capacity.

4.
Healthy grapes for workdayHealthy Snacks – Everybody knows how seductive the selling machine inside canteen is usually and simply by mid afternoon you possibly can hear the item calling out for your requirements to go and get a Mars pub. On the particular odd occasion nothing is wrong with this, however make an effort to make the particular chocolate bar a goody as opposed to the norm. The pure sugars that you find in fruit and good carbohydrates can keep you fuller for longer along with your brain attentive. When the particular temptation for you to snack appears try some bags involving dried berry or almond cakes rather.

5.

Take the Stroll : Your legs and arms help pump blood about the body which often helps a person stay attentive and think more awake. If you go for a walk around any office every hour or possibly even longer or perhaps do some gentle stretching exercises this will assist get the particular blood going.  Fresh Oxygen – Offices is usually hot and stuffy places when they are filled up with lights, computer systems, servers, men and women and models all throwing out warmth. This environment won’t lead to some happy or even productive worker and you may become exhausted and fatigued. If feasible keep the window prepared to take help air circulate at the office and aim to have an abundance of green leafy plants around to scale back the fractional co2. Finally, make sure you leave your own desk with lunch, go outdoors and suck within a few big lung full’s involving lovely outside!

Walking and work to destressOne last Bonus Tip:

Laughter is the foremost Medicine : Now this might be level one within the first page of the book ‘Old Wives or girlfriends Tales’ but there is certainly plenty or study that implies that a little giggle every occasionally is effective in reducing anxiety, which subsequently makes for the more productive person. An office policy that permits the weird funny email to be sent around could be an excellent if the item puts the smile upon people’s people when they’re developing a tough day time.

Thanks for reading, what are your best work habits that have lead you to less stress and a happier day at work?  Don’t forget to check out my Top Ten Lists of Standing desks that will help jump start you life!

 

Flickr Photo Credit:

Amanda Hirsch

Marya791

namju lee

ThePhotographyMuse

 

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 Exercises: Head To Knee Yoga Pose

A treadmill desk isn’t the only way to get fit while working.  There are plenty of standing desk exercises you can do at your conversion standing desk to improve flexibility and burn calories while improving balance.  Yoga poses like the one seen below aggressively activate small stabilizer muscles throughout your body. Dandayamana Janushirasana, also known as the Standing Head to Knee Yoga Pose is one of the top standing desk exercises that you can do.  This position would fit well into a work routine because it doesn’t take up much space you don’t need to lay on the floor in your office. Just take one step back and perform.

Pictured below is the advanced posture.  If you’re like me and your flexibility is lacking, simply grab a hold of your bent knee and bring it up to your head.
Standing Yoga Head to Knee Pose
Benefits of the Pose

The core requirement for this asana is to preserve harmony. With the sense of balance you tend to be an identified person outward. Your level of persistence is also kept in check by doing this asana. It is a mind and body unison which creates greater influence. A state of equilibrium is brought in your life. A great and tranquil mind is constantly useful for a fast decision and Dandayamana Janushirasana lets you do that. Peace prevails when anxiousness tries to take control of your mind. It makes you a favorable and forthcoming individual.

Work Benefits: Release of anxiety and a sense of peace.  You probably want to clear your “TO-DO” list before performing this exercise in order to have a clear mind.

Your Mind

Level of agility and adaptability rises by frequently executing the asana. The digestive and reproductive systems expand due to the massaging done during the asana.  Pancreas feature much better by constant execution of this asana. Therefore, maintains the sweets degrees and brings a breath of fresh air to all diabetic people. You keep in mind things much better as it improves your memory. Blood flow enhances the performance of your physical body.

Work Benefits: Improved memory from inn reflection.  Improved focus and productivity   (a nice walk outside…. on steroids)

Your Body

The adaptability improves the sciatic nerve. It strengthens your limbs and your hands which are a great support group for your physical body. Every muscle of your physical body is extended to its max. It tightens the abdominal muscles causing toning of your abdomen. It reinforces your back muscles which provides you a stable posture. Your arms and triceps muscles are toned because of the conditioning of the muscles. Because of the toning of the stomach and thigh muscles your body obtains firmness. The sagging muscle cells no longer exist. Massaging of interior organs creates an excellent outside which is reviewed your physical body. A regular performance of this asana would bring lot of enhancement in your life.

Work Benefits: This is where we touched on the fitness.  A healthier and happier you….

Caution: Please do the pose correctly and make sure that you can do the pose before trying it in your busy office. Make sure your muscles are fully capable of doing the pose correctly. If you need help in learning the exact position. Please follow the steps in the video below:

 

As you can see this simple Yoga pose can bring your mind and body to a better place. I hope you can easily see the benefits of this pose as well as the benefits of a standing desk. These two combined philosophies can bring health and wellness to your work and personal life.

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?


Why you should bring a Balance Ball to the office

I know you’re going to ask, Why you should bring a Balance Ball to the office?  Here’s why…… It provides a great seat while you are doing mundane tasks.  Sitting on a ball requires your to constantly balance yourself and work your core muscles with out much exertion or office embarrassment.  (such as push ups while you make cold calls)

Balance Ball for the officeWho it can help:

  • Yoga beginners. Moving in to poses with the ball’s support builds self-confidence and can aid your muscular tissues as you boost your yoga program.
  • Folks recovering from injuries. Some injuries produce muscle weaknesses that make it tough or uncomfortable to do yoga postures such as backbends or Warrior poses. A ball could ease you into a pose comfortably and with much less danger for re-injury.
  • Standing Desk Users.  You’ve already made the commitment to be healthy at the office, why not take the next step!

Best Balance Ball Exercise at Work — Hint:Work Those Abdomens!

You could be shocked to learn that even more essential to your core stability other than a collection of six-pack abs are small muscles that run along the spinal column and support the your body’s joints.  What really boosts overall physical body health and fitness is the toughness of these little muscles. They’re the ones that keep you from dropping, wrenching a disk in your back, or spraining your ankle when you slide on some ice.

Balance Ball – Tall Pushups for Pecs, shoulders, triceps muscles, and abs.

The best way to do it: Put your knees on the ball and your hands level on the floor (your whole physical body ought to be parallel to the floor). Look down at the flooring and lower your face to within a couple of inches of it, then push back around the beginning position.Balance Ball office push up

Core Training while working: The balance ball rolls around quickly, so core toughness and equilibrium are required to keep it still. The obstacle of keeping the ball still makes the ball a superb tool to teach stability and rehabilitation. The simplest movement can become a huge challenge when you do it on the ball. Making use of a ball can offer your day job a bit of additional variety, while keeping your fit and exercising.

Extra Balance Ball Tip, blowing up and starting to use a balance ball:.

  • Prior to inflating, use a yard stick or measuring tape to mark the size of your ball in centimeters (55, 65 or 75) on a wall or floor.
  • Blow up the ball as much as feasible, without over pumping up.
  • With usage, the ball will certainly stretch a bit and can be inflated again.
  • Add more air if necessary, balance balls tend to deflate over time.  Never pump up the ball larger than the centimeters in diameter suggested on the box.

TKO Anti Burst Fitness Stability Ball (65cm) (Sports)


List Price: $19.93 USD
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