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 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.

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

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

Standing Desk Exercise Routine

best-standing-desk-office-workoutIf you are interested in using a standing desk, here is a helpful exercise routine that works well in a standing desk office.  This article will show you how you can get in plenty of muscle toning exercise that you can do right at work and all you’ll need is a desk (or table) and a chair.

Well, there is a way to get some exercise into your day and that way is to simply exercise at your standing desk. No, that was not a typo. Here is a little routine that you can do right at behind with your standing desk. It doesn’t take up much time and while it will not make you a candidate for the next fitness competition, it will give your muscles enough work to stay firm.

Complete one set of each exercise in order. Do 10 to 20 repetitions of each exercise, and follow with 1 to 2 more sets in order if time permits it.

Chair crunch:
Sit tall in a chair with your feet flat on the floor. Begin to slowly round your upper back downward until you feel your abdominal muscles tighten. Hold for 3-5 seconds, and then return to the start position.

Squats:
Standing behind your desk, sit back into a squat like you are sitting back down in a chair, keeping your weight on your heels and your knees behind your toes. When you are almost in a sitting position, push yourself back to the standing position using your leg muscles.

Calf raises:
Stand behind your desk and put your hands on the desk for balance. Lift yourself up onto the balls of your feet. Hold for 3 to 5 seconds, and then lower yourself back down to the floor.

Desk pushup:
Stand 4 to 5 feet away from your desk and put of your hands on the edge of the desk. Relax your lower body and using just your arms, lower your chest down toward the desk and stop when your chest is about 3 to 6 inches away from it. Then push yourself back up to the starting position again using only your arms.

Working businessman

http://www.breakpal.com/office-exercises

Cool Down:
After you have completed each exercise for the amount of repetitions and sets you can do, sit down and straighten your legs. Now gently reach for your toes until you feel you can’t go any further, hold for 10 seconds (do not bounce), then return to the starting position. Next, reach your arms out to your sides as far as you can. Keeping them fully extended, bring them slowly to the front and cross them over each other as far as you can. Hold for 10 seconds, and then return them to your sides. Now, reach your arms over your head as far as you can, hold for 10 seconds, and then return them to your sides.

Taking the time to do this simple but effective exercise routine at the office will help to keep you toned and you can do it even with the worst schedule possible because it can be done during your lunch break and still leave you enough time to eat your lunch.
Enjoy your workout.

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.

15 minute, office acceptable, exercise routine

exercising-at-work - Standing Desk

From: http://www.lucilleroberts.com/blog/tag/workout-at-work

In the hopes that our readers are the folks that are looking into being more healthy in the workplace… (hence best standing desks) We are going to feature a variety of articles and topics that will help you stay healthy at work.  It will cater to those who have standing desks.  If you don’t have one yet, check the featured standing desks here…..

In a society where a seventy hour work week is acceptable, it is no wonder no one has time to exercise. And, no wonder people are so wired they can hardly sleep. Luckily, it doesn’t take much to get the basic health benefits of physical activity while you’re at work. The recommended amount of exercise is thirty minutes a day six days a week, so if you can fit in just two fifteen minute workouts, you are officially eligible for the benefits.  If you are already standing behind a desk, as opposed to sitting, you can officially mark the 10 minutes of exercise.

This workout is geared toward building strength. It will elevate your heart rate while building muscle at the same time. To warm up, simply walk in place for two minutes. Walk rapidly and swing your arms so that your heart rate will start to increase. Next, increase the level of difficulty by doing lunges in place. Lunges can be done by stepping forward or stepping backward, so feel free to choose one or alternate as you go.  This will be easy to accomplish, because you won’t have a desk chair in your way.

Moving from lower body to upper body, it is now time for pushups. Depending on your upper body strength, you can do them with your knees on the ground, standard pushups or diamond pushups. The important thing to remember is to do the highest level of difficulty you can, because this is a very brief workout.

Now, lay on your back and put your legs as straight up in the air as you can, creating a ninety degree angle. If you have never done leg lifts before, you may want to place your hands underneath your buttocks. This will help with balance and stability. Now lower your legs slowly, getting them as close to the ground as you can without touching it, then bring them back up and repeat.

When you are done with this portion of the workout, put your feet on the ground so that your knees are up. The next exercise is a standard crunch but with a twist, literally. With your hands behind your head, sit up slightly with your chin to the ceiling, just like you would in a normal crunch. Once you get to the top, stop and twist your body to the right, then twist back to straight and lay back down. Next, do the same thing but twist your body to the left. This exercise is good for a quick workout because it develops your central abdominal muscles as well as your lats.

Because this workout is geared toward strength, your other daily fifteen minute workout should involve some type of cardio, such as power walking, jogging or bike riding. This quick work out will have you feeling great and resting well.

Standing Desk for your Laptop

Greetings! Wanted to share with you today my newest addiction with standing desks; solution for your laptop! My needs specifically were that I need something small, easy to set up and adjustable! I found all of that for a great price!

laptopstandingdesk

The Regency Economy Adjustable Laptop Stand has it all. I read the few reviews that were written about it. There was one negative review that didn’t shake me from purchasing it. It had to do with the nob that adjusts the desk. I have had no problems whatsoever with the nob – I mean I guess if you were so flustered and wanted to rip off the nob you possibly could, but anyways!

Another great benefit about the Regency Economy it is light weight and easy to move around. Around the office we had to implement a sign up sheet because the requests to use it during presentations and meetings just kept growing.

If you are in the market for something easy to use, adjustable and perfect for the size of the laptop, check it out! Of course, here are some other options if needed, adjustable height desks. If you have a favorite leave a comment and let me know!

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