| ||
| ||
|
Audio Streaming Information | |
|
Powered by kamalagsam.com - Free Forum Hosting + Arab BodyBuilding News Portal
|
|
Health Tips For Busy People: Healthy Diet & Exercise In the Office
Many women's lifestyle magazines frustrate us by providing exercise regimens for work and then adding: "You can do this exercise in your office!" What about those of us who work in a cube or other small space (with no floor space for Pilates-style stretches) that's not very private (do you really want your boss to wander by right when you're doing jumping jacks?). Even if you are cube-confined, you can maintain your health in a cube. Make A "Health" Drawer Your filing spaces are your friends. Most cubes have lots of little drawers. Make one of them a "health" drawer. Add a ziplock bag or two with healthy non-perishable snacks in it (maybe dried veggies), a few bags of herbal, non-caffeinated tea (switch over from coffee midday to help you sleep better at night), and a travel-size hand-sanitizing gel for use regularly when there's a cold going around the office (did you know most colds are transmitted through shared objects like doorknobs?). A decorative canvas bag can store an extra pair of athletic shoes in case you can take a 10 minute walk or stretch break over lunch. Get Blood Back To Your Brain: Pop goes the weasel. When you sit in a cube in front of a computer or on the phone for hours at a time, gravity pulls your blood towards your feet. It pools in your feet, ankles, and fanny; if you're ever noticed your feet looking puffy towards the end of the day, the puffiness may be a side-effect of having blood spending so much time down there! Our arm and leg muscles function as "pumps" to get blood back to the heart. While you could just do jumping jacks to get the blood flowing back upwards, there are less noticeable ways to get blood moving: If you've got a shelf in your high in your cube, keep daily useables (paperclips, stapler) there; getting up regularly will remind you to stretch. While standing lift your legs up at the knee, one at a time, to help get blood flowing. One enterprising woman kept a postcard pinned up towards the very top of her cube wall - and kept an ever-growing collection of postcards that she exchanged every day in the afternoon. The new postcard each day perked her up, and it gave her a reminder to get up and stretch several times a day. Muscular injury is common in the desk-job world. The Center for Disease Control reports that 92,576 injuries resulted from repetitive motion, including typing or key entry. Make sure to take breaks from the keyboard at least once an hour. Use a wrist support at your computer when you are typing or browsing, Your forearm, wrist, and hand should be on a level, not making a V. The Harvard RSI action group suggests some exercises to help prevent repetitive stress injuries (http://www.rsi.deas.harvard.edu/). If you spend a lot of time on the phone and can't use a speaker phone, don't hold the phone by crunching your shoulder against your ear. Instead, invest in or ask for a headset or shoulder support for your receiver. Drink Plenty Of Water: Drinking water is very important. It can help you recover from a cold more quickly (though it doesn't "cure" it), replenish lost fluids after exercise, and assist in weight loss (many people think they are hungry when they are actually thirsty, so make sure to take a drink before diving for the candy machine). Keep a four-cup bottle or thermos near the computer and replenish daily. Don't overdo though - excess water can dilute important minerals and vitamins in your blood stream. Make Sure To Take Your Vitamins & Other Pills: Pill reminders. Do you need regularly forget to take vitamins because you're busy? Find an attractive, desk-top container to put the bottle in - a decorative flower pot is one option. Something attractive and eye catching will remind you it's there. This can also work for daily medications, but keep in mind that some medications can be toxic to others or have street-value (many prescribed pain killers), so these are medications that should stay with you, rather than your desk. American Council on Exercise, "How much water is too much?," 2005 Center for Disease Control, "Repetitive Stress/Strain Injuries," www.cdc.gov/od/ohs/Ergonomics/Ergohome.htm Tyrrell, D., Fielder, M. , Cold Wars: The Fight against the Common Cold,Oxford University Press, 2003 Ian Mason, owner of Shoppe.MD, your source for Online Prescription Medications and health news. Ian studies health, weight loss, exercise, and several martial arts; maintaining several websites in an effort to help provide up-to-date and helpful information for other who share his interests in health of body and mind. Contact Ian Mason by e-mail at ian@shoppe.md.
MORE RESOURCES: » » » » |
|
|
|
RELATED ARTICLES
How to Find a Gym and Start Exercising There is hardly a week that passes without an article or study touting the benefits of exercise. Exercise to cure cancer, exercise to lose weight, feel better, livelonger, and stop dementia, the list appears endless. Current Recommendations are 30-60 Minutes of Exercise, Everyday? This is the latest advice to the public and many are surprised at the sheer quantity and confused as to what constitutes exercise.Finding the timeFor those of us with busy lives, fitting this into a day is not easy. How To Gain An Avalanche Of Energy! For many people out there trying to become more energised and active they are terrified of committing to daily activity. It is so engrained in their minds that they might over train that they literally shy away from daily physical training and instead follow the herd and train two or three times per week. Benefits of a Good Training Journal Most of us have trained at one part in our lives. Chances are if you've ever taken your training seriously you've used a training journal or a training log. The Top 10 Reasons Why Your Dog is a Great Workout Partner 1) He or she is never late for a workout session. Chances are good that your dog lives with you and has a reasonable clear schedule. Bodybuilding, Weight Loss, and Exercise Tips - Goal Setting for Long Term Results My name is Greg Ryan. I am a fitness expert, professional bodybuilder, personal trainer to movie stars, former employee of Kathy Smith and have over 50,000 hours of paid personal training sessions under my belt. Complete Physical Transformation Using The Purposefully Primitive Fitness Methodology The Purposeful Primitive approach to the art and science of physical renovation is deceptively simplistic. By using a few basic tools and food purchased from the grocery store, you can radically alter the way you look while simultaneously improving health, vitality and energy levels. Will Your Personal Trainer Help You Achieve Your Goals? Hiring a personal trainer can be a significant investment - even with hourly rates differing vastly across regions and countries - you are still paying a fair amount of money for the expert knowledge that will help you achieve your health and fitness goals and look after one of, if not, THE most important assets you have - your body.So how should you choose a personal trainer and what are the things you need to look out for, ask them and receive from them?First and foremost, you MUST ensure your personal trainer is fully and properly qualified. Home Gyms with Free Weights Having your own home gym with free weights is not only convenient but gives you the freedom to work out anytime you want. You save time and money, have no costly gym fees, no driving time, and no child care is needed. Finding Time to Exercise Exercising During Commercials I'm getting up an hour earlier these days. At first I said I'd never be able to do it: I was already sleep deprived rising at 6 AM how would I ever get up at 5 AM? I'd never be able to get to sleep earlier (this is still true), and a hundred other reasons why it wouldn't work. Get Moving...The Benefits Will Last a Lifetime! The benefits of physical activity are numerous and very well documented. Aside from substantially reducing the risk of dying of a heart attack, regular physical activity decreases the risk for stroke, diabetes, high blood pressure and certain forms of cancer. Exercise - Anxiety & Panic Yes, all I'm afraid this does play a part in reducing anxiety and depression. As much as you may not like doing it (I've never been a huge fan of it myself) but once you get into it, you certainly feel better for it afterwards. When Exercising Right Looks Wrong For most of us we live in a black and white world. Good vs. A Great Way To Spice Up Your Workouts -- Interval Training There's been a lot of buzz recently about Interval Training. So, you may be wondering what it really is and, more importantly, why you should incorporate it in your fitness workouts. Exercise Is a Key to Good Health for All of Us There's plenty of evidence that an essential component of a healthy life is physical activity. It has been shown that exercise has a positive effect on both your body and mind. How To Get Started With Exercise: The Magic Pill Of Your Weight Loss Program In a previous article, I mentioned the weight loss mantra of "Eat Less.. Lower Back Extension Exercise This is an excellent exercise for the lower back that is very simple to perform. This exercise requires no equipment and it can be performed almost anywhere, even at your office. Athletics and Winning Athletics are pretty cut and dry in one regard; the goal to win. Having been in competitive athletics in a prior life I can certainly attest to that. 3 Steps To Starting a Successful Fall Exercise Program Ah, the crisp cool breeze, the invigorating feel of the outdoors as the leaves start to turn colors, the sound of kids laughing on their way to school.Fall is the time for new beginnings. Speed Training With Intensity - Bound To Get Faster Bounding can be a great addition to your high intensity workouts - and it's essential to getting faster.I remember the first time that I ever bounded for speed.
|
|
home | site map | Free Forum Host | Forums This site is best viewed in firefox.Get firefox now from here. |
| © 2006 - 2007 |