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.

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?


Yes, Your Office Is Causing You Pain

Office Pain ReliefYes it’s true and you know it.  Your Office Is Causing You Pain.  Once, it was thought that heavy lifting and grunt work would be the primary occupational reasons for people looking for pain relief. It was as soon as believed that workers that operated in an office and so on were at a reduced threat of contracting diseases due to their job, in contrast to the ones that operated in the field.

Of course, that bit of conventional wisdom is now being tossed out the window. In the modern workplace’s cubicle-based atmospheres, staff members have just as high threat for an occupational disease as anybody else. Based on some studies, they could be even worse off than people working in the field depending on the disorders of the working environment.

The very first indication of trouble came from the improving usage of pain relief treatment by home office workers. This is often attributed to the confined areas, repeated movements, and the absence of appropriate back support from the average office chair.

According to experts, anybody that is compelled to sit in the very same position for hrs on end, with hardly any area to steer or to change positions, is likely to experience spells of pain. This will eventually lead to discomfort, if left uncontrolled. The enhancing amount of home office workers taking pain relief treatment often tend to doing this as a result of back pain, largely due to the lack of chairs with adequate back assistance.

There are specific things that can be done to assist minimize the threat of becoming ill as a result of office problems. A little skeletal extending and exercise to get the blood moving correctly prior to function could help reduce the demand for pain relief drugs as a result of repetitive anxiety on certain areas of the physical body. Correct posture and positioning in regard to the keyboard and monitor could likewise aid lower the anxiety put on the arm or legs, back, and neck.

Make small changes at work to avoid the sitting disease discomfort.  Encourage your boss or organization to purchase standing desks or provide an option for a healthy work environment.

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: $20.00 USD
New From: $15.00 USD In Stock
Used from: Out of Stock

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

Top 3, Non-traditional, Stress Relieving exercises for the office

 

stress-relieving-exercises

http://goodrelaxation.com/2012/11/9-effective-stress-relieving-exercises/


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Here at Best Standing Desks we know that you need Stress Relieving exercises for the office, we also know that whether coming from our jobs, personal life, incompetent drivers, or the soaring gas prices stress seems to be all around us, bombarding us with an over load that has us over worked, cranky, and restless. The effects of prolonged stress on the human body can be devastating to our health resulting in migraines, muscle aches, insomnia, digestive problems, high blood pressure, diabetes, weight gain, asthma, and heart disease along with a wide range of other health problems. We have discussed the principle of using a Standing Desk to alleviate some of these health issues, and kickstart a healthy lifestyle. Learning to effectively manage stress and adding regular exercise to your routine is a valuable part of stress relief which is vital to good health. But do not worry, you do not have to make time to go to the gym or worry if your fitness level is not up for that aerobic work out, here are three of the best exercises for stress relief than can be done by just about any one at any fitness level, of course as always, before beginning any new exercise program you want to be sure that your health care provider has cleared you for exercise if you have any recent injuries or health care concerns.
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Tai Chi:
Tai Chi is an ancient martial art form. This Chinese art has been practiced for centuries and is a perfect exercise for stress relief. Tai Chi uses very fluid and graceful movements that are slow and precise, focusing the mind and strengthening the body. It can be done just about anywhere by people of all ages and is fairly simple to learn. People who practice Tai Chi experience a better sense of balance, over all improvement in health, sleep better, and feel a since of clarity and improved mental focus along with the stress relief.

Pilates:
Pilates was originally developed as a method of rehabilitation for injured dancers and soldiers. Incorporating simple moves similar to yoga in parts, pilates stretches and lengthens your muscles, improves the strength and stability of your core (the torso), and is also very calming and soothing making it a great choice for stress relief. Stress relief is not the only benefit of pilates, you also get a longer, stronger spine, better posture, more graceful muscle tone, and stronger abs. And because a large portion of pilates can be done as a mat work out, it is great for people with special needs to consider that may make traditional exercise more difficult.

Water Aerobics:
This may not be for the office, but a break from the office.  If you would like something to get your heart beat going and improve your over all tone and health, along with giving you stress relief, water aerobics is another great choice. Unlike traditional aerobic classes, being in the water lessens the impact of the movements on your joints, legs, and spine. Being in the water makes your motions effortless, yet the resistance of the water provides a better, stronger work out. The calming sensation of being in the water offers great stress relief and gives you a wonderful work out for your muscles, weight loss, and cardio building along with the stress relief.

Whichever routine you choose, or perhaps some combination of the three, you will find great stress relief from starting a regular routine and the stress relief will only enhance the other great health benefits you will obtain.

How do you relieve stress at the office?  Share your secret below….
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