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 helps you beat Anxiety

Standing Desk AnxietyStudies have shown that  healthy diet and exercise may reduce signs and symptoms of anxiety. One can relieve tension and manage stress better by using physical activity as a stress reliever and include a healthy diet.  A Standing desk will help provide the exercise in the tips below.

Everyone experiences anxiety. In fact, being unable to do so can be a sign of a serious psychological  problem. In our hazardous world, anxiety is a strategy the body uses to help the mind recognize danger and keep well out of its way. As with most mental illnesses, it’s not the presence of anxiety alone that creates problems. It is more about how severe it is and how much it gets in one’s way of life or quality of living.  Most people feel anxious at some time in their lives. However, only about five per cent of people experience severe anxiety and rarely seek professional help. Anxiety is a mixture of physical and mental symptoms. They are part of what psychologists call the “fight or flight” response.

However, studies have shown that having a healthy diet may reduce signs and symptoms of anxiety.  Here area few diet tips that will help curb the anxiety.  Standing at the office behind your desk will provide the baseline of exercise during the week and will only help anxiety management.  Although exercising and a healthy diet can’t cure an anxiety disorder, consider some diet changes and that would benefit a severely anxious person:

  • Avoid or limit caffeine intake as much as possible. Caffeine is present in many soft drinks, not just in tea and coffee and it can set up its own vicious cycle. It can speed up heart rate and disrupt sleep — which later on become prevailing signs of anxiety. Trying to overcome tiredness by drinking more caffeine only makes the long-term problem worse.
  • Exercise a consistent amount of time per day.  Even if it’s a small workout or a longer walk to the office the exertion will pay off.
  • Avoid too much alcohol. Similarly, alcohol can worsen the symptoms of anxiety, and disrupt sleep. Many people reach for a drink to calm their nerves, but the consequences of overindulgence can outweigh the benefits of initial relaxation. For some, a hangover, insomnia, and dehydration make one feel worse than before one had a drink. In excessive amounts, alcohol can actually act as a depressant, making the drinker feel sluggish or more anxious. Alcohol, like a simple sugar, is rapidly absorbed by the body. Like other sugars, alcohol increases hypoglycemia symptoms. It also causes mood swings.
  • Ergotron Workfit-S

    Although tension and daily stresses are unavoidable, one can relieve tension and manage stress and anxiety better by watching out for what one eats and what one does not eat. Remember that a healthy body and a healthy mind are often one and the same thing.

    Be sure to drink eight or more glasses of water a day. Dehydration can lead to fatigue, headaches and stress. One should be well-hydrated and drinking lots of water a day can decrease symptoms of anxiety.