A Standing Desk paves The Way to Health & Vitality

Someone who has started using (or thinking about starting) a Standing Desk, here is a jumpstart to Heath and Vitality.  An Easy to follow hints, tips and advice to gradually achieving optimum Health and Vitality and improving your general Well-being with a simple exercise and eating regimen.

Healthy Living with a Standing Desk

http://www.merchantcircle.com/blogs/Bj.Services.970-464-4659/2008/6/Coaching-Towards-a-Healthy-Lifestyle/91917

How many times have you gone to sleep at night, swearing you’ll go to the gym in the morning, and then changing your mind just eight hours later because when you get up, you don’t feel like exercising?

While this can happen to the best of us, it doesn’t mean you should drop the ball altogether when it comes to staying fit. What people need to realize is that staying active and eating right are critical for long-term health and wellness — and that an ounce of prevention is worth a pound of cure.

The more you know about how your body responds to your lifestyle choices, the better you can customize a nutrition and exercise plan that is right for you. When you eat well, increase your level of physical activity, and exercise at the proper intensity, you are informing your body that you want to burn a substantial amount of fuel. This translates to burning fat more efficiently for energy.

In other words, proper eating habits plus exercise equals fast metabolism, which, in turn gives you more energy throughout the day and allows you to do more physical work with less effort.

The true purpose of exercise is to send a repetitive message to the body asking for improvement in metabolism, strength, aerobic capacity and overall fitness and health. Each time you exercise, your body responds by upgrading its capabilities to burn fat throughout the day and night, Exercise doesn’t have to be intense to work for you, but it does need to be consistent.

I recommend engaging in regular cardiovascular exercise four times per week for 20 to 30 minutes per session, and resistance training four times per week for 20 to 25 minutes per session. This balanced approach provides a one-two punch, incorporating aerobic exercise to burn fat and deliver more oxygen, and resistance training to increase lean body mass and burn more calories around the block.

Here’s a sample exercise program that may work for you:

  • Warm Up — seven to eight minutes of light aerobic activity intended to increase blood flow and lubricate and warm-up your tendons and joints.
  • Resistance Training — Train all major muscle groups. One to two sets of each exercise. Rest 45 seconds between sets.
  • Aerobic Exercise — Pick two favorite activities, they could be jogging, rowing, biking or cross-country skiing, whatever fits your lifestyle. Perform 12 to 15 minutes of the first activity and continue with 10 minutes of the
  • second activity. Cool down during the last five minutes.
  • Stretching — Wrap up your exercise session by stretching, breathing deeply, relaxing and meditating.
  • When starting an exercise program, it is important to have realistic expectations. Depending on your initial fitness level, you should expect the following changes early on.
  • From one to eight weeks — Feel better and have more energy.
  • From two to six months — Lose size and inches while becoming leaner. Clothes begin to fit more loosely. You are gaining muscle and losing fat.
  • After six months — Start losing weight quite rapidly.

A Standing Desk will Help you make the commitment to exercise several times a week, don’t stop there. You should also change your diet and/or eating habits,’ says Zwiefel. Counting calories or calculating grams and percentages for certain nutrients is
impractical. Instead, I suggest these easy-to-follow guidelines:

  • Eat several small meals (optimally four) and a couple of small snacks throughout the day
  • Make sure every meal is balanced — incorporate palm-sized proteins like lean meats, fish, egg whites and dairy products, fist-sized portions of complex carbohydrates like whole-wheat bread and pasta, wild rice, multigrain cereal and potatoes, and fist-sized portions of vegetable and fruits
  • Limit your fat intake to only what’s necessary for adequate flavour
  • Drink at least eight 8-oz. glasses of water throughout the day
  • I also recommend that you take a multi-vitamin each day to ensure you are getting all the vitamins and minerals your body needs.

See video below for the power of Small Meals

4 Quick and Easy Ways to Relax

Relax at the office tips

http://freshome.com/2010/12/09/lay-flat-chair-for-complete-office-relaxation/

If you are like millions of other people you find yourself feeling run down and stressed out at times.  You may be unable to sleep, restless, and cranky because of your inability to relax.  We gave some great office exercise tips in our last post, so we decided to mix it up and give you some relaxing tips for home and office. Here are  four quick and easy ways to help you relax and take it easy at the office.

Relax and Take it Easy Tip # 1:
Take a bath.  No, not one of those jump in jump out and wash behind your ears kind of baths.  Grab a few candles, especially aromatherapy ones with great soothing and relaxing scents such as lavender, chamomile, cinnamon, or sandalwood.  Find some luxurious bubble bath or bath oil and grab a soothing CD and escape to a magical place of relaxation.  You will be amazed how how refreshed and relaxed you feel and how the warm waters can help to ease muscle tension and rejuvenate tired aching muscles and joints; a great way to relax and take it easy.

Relax and Take it Easy Tip # 2:
Turn your bed into a night time escape.  You can do this easily by using some soothing aromatherapy products such as aromatherapy pillows or a soothing night time spray that you use to lightly mist the linens of your bed with a relaxing blend of lavender and other essential oils that can help lull you away to dream land.  Add to this a CD of nature sounds to drive away environmental noise that is played softly letting you escape into the sounds of a calmly crashing surf or the awe of a summer thunder storm.  And what a better time to relax and take it easy than when you unwind for a great night’s sleep?

Relax and Take it Easy Tip # 3:
Meditate.  No, you do not have to join some new age group to meditate.  The art of meditation has been used for centuries to help people relax, deal with stress and pain, and to regain a sense of balance and clarity.  Meditating is a great way to relax and take it easy by helping you to redirect your thoughts and your mental being somewhere else, to a calm and soothing place free of stress.

Relax and Take It Easy Tip # 4:
Get some fresh air and take a walk.  In this hectic cubicle world many of us live in today, you will be amazed at how relaxed and refreshed you feel after merely being in nature and getting some fresh air on a regular basis.  If you have a quite out of the way beach or leisurely wooded trail that you can enjoy then take advantage of it.  But even if you do not, simply taking a good book to the park and stretching out on a blanket or walking around the gardens examining the flowers can be a great way to ease you back into nature, help you connect with a larger world around you and infuse your lungs with the much needed fresh air that they so rarely get in our stale steel and concrete tombs.  So go outside, take a deep breath, and learn to relax and take it easy.

There you go, four very simple and easy ways that you can relax and take it easy.  The biggest key is to realize that we all need that down time for our mental as well as our physical well being.  So make some time for yourself today to relax and take it easy.

Duck Dynasty Standing Desk: They know how to stand up!

So did you see the season finale of Duck Dynasty? I caught the re-run last night and to my surprise the Duck Commander Clan have standing desks! Shocked? I was. It was great to see Duck Commander set a great example of health awareness by transforming their office space.

Duck Dynasty Standing Desk

Willie and Jace both talked about how the desk promotes productivity and movement.  Si even got on the standing desk bandwagon after he saw they can adjust down to a sitting level.  I mean I would get a little nervous for Si if he had to stand eight hours a day while drinking countless cups of tea.

If you are just jumping on the standing desk bandwagon, check out some options below.

This one might not have the a camo paintjob, but appears to be the same model as the Duck Dynasty standing desk in the photo above:

Ergotron WorkFit-D, Sit-Stand Desk (light grey) (Personal Computers)


List Price: $759.00 USD
New From: $701.49 USD In Stock
Used from: Out of Stock

 

Switching to a Standing Desk at Work

I have been talking with a fellow office cube monkey about my transformation to a standing desk and how I have essentially rallied behind this healthier way of working.  She asked me how in the world my boss would be on board with this idea. I hadn’t thought of this but I had no resistance from my boss. Thank you boss, I like you.

Have you wanted to transform your office space at work to a standing desk? Nervous to discuss the topic with your boss? Here is my tip:

Yell at your boss:  “I don’t want the sitting disease!”

I am only kidding. Lead with the productivity, healthier work day and ergonomics of the standing desk.

Adjustable Height Desks and Conversion Kits are perfect for your office work space, and the bonus is the latter is very practical and affordable.

So how do you get the ball rolling? Have the conversation with your boss. Do some research. Use the words, sitting disease. Show them the handout below.  Please know I am here for you.

Below is some very handy information by Creative Commons Attribution 3.0 Unported License.
Sitting Disease by the Numbers

Ergonomics of a Standing Desk

As in previous posts we have discussed how a standing desk can lead to a healthier and more productive way to work.  We have also discussed the Optimal Standing Desk Height.

Good news is that if you’re reading this post about the ergonomics of a standing desk, you’ve already made the leap or are in the process of improving your overall fitness.  Good for you!

Imprint_Standing_Desk_Mat-341x256

Before we get to measurements, we need to discuss the primary complaint of new standing desk users.  Leg and back soreness.

While some soreness is normal while the body strengthens and adjusts to standing for extended periods of time, most of the initial soreness can be prevented by wearing comfortable shoes and using a standing desk anti-fatigue mat.   But not all anti-fatigue mats are designed for use at workstations, see here for our standing desk mat buyer’s guide which covers what features to look for, and our favorite pick.

 

Pictured below is a guideline to follow to make sure you are positioned correctly while you are standing or sitting at your ergonomic standing desk, whether it’s a adjustable height table or adjustable conversion desk.

Sit & Standing Desk ErgonomicsErgonomics for a Standing Desk (and Seated)

 The mayo clinic recommends the following ergonomics of a standing desk:

Posture: When using a ergonomic standing desk, keep your legs, torso, neck and head approximately in line and vertical.

Desk: Choose a desk that will allow you to keep your wrists straight and your hands at or slightly below the level of your elbows. Don’t use books or boards to change the height of your desk.

Monitor: Place the monitor directly in front of you, about an arm’s length away. The top of the screen should be at or slightly below eye level. Position your monitor so that the brightest light source is to the side.

Keyboard and mouse: Place your mouse and keyboard within easy reach and on the same surface. While typing or using your mouse, keep your wrists straight, your upper arms close to your body, and your hands at or slightly below the level of your elbows.

Key objects: Keep key objects — such as your telephone, stapler or printed materials — close to your body to prevent excessive stretching.

Headset: If you frequently talk on the phone and type or write at the same time, use a headset rather than cradling the phone between your head and neck. Experiment with various styles until you find the headset that works best for you.

Source: Mayo Clinic

The Scary Stuff: Is it too late to replace your chair?

Sitting Disease standing desksThe onslaught of the sitting disease (it sounds bad because frankly, it is) is taking hold of every white collar worker in the world.  You go into work, sit at your desk and slave away, but  you don’t actually do any physical activity.  This has to change. A recent article on medcitynews.com has two very scary statistics:

#1: Sitting for less than three hours a day could increase life expectancy by several years

#2: In 2011, researchers in Australia found that people who spent 10 years in sedentary work — activities that require very limited energy expenditure — were twice as likely to contract distal colon cancer and had a 44 percent increased risk of rectal cancer than those who had never held sedentary jobs.

It is a fact that standing or even better, walking on a treadmill while performing your duties at work (or home) will increase you life expectancy and your well being. There are many different options when looking for the best standing desks. You can replace you entire desk with a nice adjustable standing desk; you can buy a conversion kit; or make your own.

However you decide to do it, just do it!

Standing Desks featured in the NY Times

Best Standing DeskAnother media outlet featured the benefits of the standing / working desk.  I agree with the NY Times article in that it seems like a no-“brainer.”  I agree with the statement, but I also think that our ancestors would look at us (in the future) and ask us why we are sitting to accomplish work anyway.  Well duh statements run rampant over this topic.

One thing is certain
Getting exercise while sitting and typing or performing knowledge work is extremely important to our well being. However we decide to accomplish this goal; (makeshift elevation, like our friend in the picture) we need to make certain that we are taking the right “steps” in shoring up our future health.

Best Standing Desks
Is designed to help you shop for a pre-made standing desk. Whether it’s a conversion kit to convert your regular desk to a standing workstation, or a full blown standing desk to replace the executive behemoth you have been hibernating behind for the last 10 years. We are here to help stop the sedentary disease of sitting.