How a Sedentary Lifestyle Affects Your Health
From an evolutionary (and survival) standpoint, the invention of technology took us very quickly from an active “moving” species to a population that sits an average of 13 hours per day. Add sleeping hours to that and it leaves very few hours, or even minutes, to be active. Inactivity is making us chronically sick and putting a huge burden on our health care system. It’s unfortunately a very sad reality of the world today.
Workplace Pollution and 4 Ways to Improve Indoor Air Quality
Employers must consider how to improve indoor air quality in office conditions because workplace pollution can be detrimental to employees' health. Pollutants can trigger asthma, headaches and other unpleasant symptoms for those who are susceptible.
By addressing some of the common components of workplace pollution, employers can help improve quality of life for their employees.
Workplace Pollution and Its Impacts on the Workforce
Employees are often concerned about workplace air quality. For example:
- Temperatures are too hot or too cold.
- Air ventilation is too drafty or too stale.
- Humidity is too high.
The Occupational Safety and Health Administration, or OSHA, explains that poor air quality can cause a variety of health issues if not properly addressed. For instance, warm and humid environments can create mold. As the American Industrial Hygiene Association (AIHA) explains, many studies show that poorly ventilated workspaces can increase cold and flu germs. The repercussions of these outcomes are obvious: Workers are more likely to be sick or be affected by the poor air quality inside the office environment.
Preventing Poor Air Quality Issues
OSHA requires employers to provide safe environments free of known hazards. Luckily, the AIHA, OSHA and EPA (Environmental Protection Agency) all offer suggestions for how to improve indoor air quality in office conditions. The list below includes some of the common elements of a healthy work environment:
- Clean regularly. Vacuuming and cleaning work surfaces on a regular basis can keep mold spores and dust from building up over time. T
6 Simple Ways to Use a Tennis Ball for Exercise Recovery
A great tool that most people already have, or can easily get for a couple dollars, is a tennis ball. Here are six simple and relaxing exercises you can complete with a tennis ball. Whether you complete one or all ten at once, you should notice a nice relaxing effect!
Forget About Fatigue At Your Standing Desk With These Tips
When you start using your new standing desk, you might experience physical fatigue – a negative factor that outweighs the multiple benefits of a standing desk. Luckily, there are quick and simple ways to combat fatigue and enjoy improved posture, increased productivity, and more burned calories.
Mind Your Posture
Poor posture is one of the main causes of back pain, whether you’re standing or sitting for long periods of time. Correct your posture to fight fatigue. Your head should be up and your shoulders back. Stand with your feet apart and keep your balance on the balls of your feet. Don’t lock the knees, just bend them a little to improve blood circulation. If you’re standing for over 30 minutes, shift your weight, alternating from one leg to another. And don’t forget to adjust the height of the desk: your arms should be resting on it at a 90° angle.
Get Proper Footwear
When your shoes don’t fit properly, your whole body will ache. Therefore, it is a good idea to do some research prior to buying the perfect footwear and be prepared to invest in it and try on different brands and sizes before making the decision.
As a rule of thumb, you should search for a pair that has leather insoles, sturdy construction, snug fit and rounded toes. But what fits best for one person may not be right for another – so choose a pair that can fulfill the unique needs of your feet. If you have a foot condition or can’t find the right pair, consult a podiatrist. There are some people that need a custom insole.
Change Your Position
Unlike a traditional workstation, a sit to stand desk doesn’t require you to stand all the time. Since standing or sitting for long periods of time aren’t good for your legs, you should change positions frequently. For example, you can set a timer and switch between standing and sitting.
When you need to change your leg positions, sta
Are you suffering from Autumn Fatigue? Hacks for Autumn Fatigue
Like it or not, summer must come to an end. You must welcome the cold season regardless of the effects it has on your body. The days will become a little bit shorter and you may start experiencing difficulty in getting out of bed. Did you know that the approach of cold seasons brings about hunger and long periods of exhaustion? Yes, this is what is known as ‘autumn fatigue.' The symptoms increase as winter approaches.
Autumn fatigue can make you hibernate for six months until the cold season is over, but this is not a healthy option. The fatigue is mainly caused by lack of sunlight, and it extends to the end of winter. If you are experiencing symptoms of depression, fatigue or problems concentrating, most definitely you are experiencing autumn fatigue.
It is advisable to follow the below hacks to help boost your energy levels and beat autumn fatigue.
Follow a Healthy Diet
You may get tempted to grab a bar of chocolate or a piece of cake when you feel tired. Too much sugar in your system will only make things worse by making you feel more tired than before. You can consider starting your day with a plate of oats. They are not only full of proteins but also boost your energy levels slowly.
If you have a deficiency of vitamin D, you may feel more tired. It is therefore vital for you to supplement it through your diet. During the cold season, you may consider increasing the intake of oily fish, green leafy vegetables, beans, nuts, whole grains or lean red meat. Also, it is important for you to spend most of your time outdoors so that you can get enough vitamin D from the sunlight.
Boost Yourself with Caffeine
Taking caffeine has always been a debate, and it is considered addictive. When taken in moderation, it can help boost physical and mental performance. You should only avoid taking it after lunch as it takes a long time to clear from the system.
4 Ways a Standing Desk Helps You Stand Out at Work
Despite their growing popularity, standing desks are still the exception to the rule at many offices around the country. So, it may feel like swimming in unchartered waters if you’re the first to mix things up where you work. Not to worry though. We’ve talked to numerous first-timers like you. Here are 4 common things they say you can expect when being the first one in the office with a standing desk.
Get Ready for the Watchtower Jokes
You’re bound to hear a joke or two from your colleagues about how you remind them of a watchtower overlooking all the neighboring cubicles. Take it all in good stride. Humor is one of the easiest ways for many coworkers to break the ice about your new workstation.
Get Ready to Become Healthier & More Dynamic
You don’t need to read The Washington Post article on “The Health Hazards of Sitting” to know that sitting all day is bad for your health. You can feel it. Your neck feels tight. Your back aches. Your legs need to be stretched. You feel the need to get up and move around.
Because standing desks put you in the best position to keep your body in motion while working, most standing desk users burn more calories, feel more vibrant, and have a lower risk of developing obesity, diabetes, and cardiovascular disease and cancer.
“I wear a fitness tracker to work everyday, and I’ve noticed
How to Use a Desk Bike for the Whole Family
For many people, working and exercising can feel like a trade-off. You don’t have time to exercise because you have to work, and any time you do take to exercise is time away from working. With FlexiSpot’s desk bikes, you don’t have to worry about that problem anymore. You can work and exercise at the same time without breaking a sweat (unless you crank it up to level 7 or 8 for a high-intensity workout, that is).
The FlexiSpot Deskcise Pro™ all-in-one desk bike is an easy-to-assemble, easy-to-use exercise bike that doubles as a convenient ergonomic workstation. Using a desk bike allows you to maximize your activity level while answering emails on your laptop, reading a book, or watching TV. You can even raise and adjust the desktop to use as a standing desk if you need a break from pedaling.
With eight different resistance settings, you can customize your workout throughout the day. Get some light exercise to keep your muscles engaged while working, or take it up a notch to burn calories during your favorite TV show at night. The Deskcise Pro™ tracks your progress, so you can keep track of distance pedaled, workout time, speed, and calories burned.
Deskcise Pro™ is a great active workspace solution for people who work from home, but every member of your family will get used out of your all-in-one desk bike.
How often do you say, “Put the phone down” or “Turn off the TV” to your teenagers? With the popularity of mobile devices and streaming services, teenagers spend more time on screens than th
A Fitness-Focused Christmas Gift The Whole Family Will Love
Looking for a Christmas gift that will delight the whole family? The V9 Deskcise Pro™ is a gift your whole family will enjoy using throughout the year to improve fitness, break up boredom, and multitask while exercising.
The FlexiSpot Deskcise Pro™ all-in-one desk bike is as easy to assemble as it is to use. The desk bike doubles as as a convenient ergonomic workstation, so you can incorporate more activity into your daily life by pedaling while you answer emails on your laptop, work on homework assignments, read a book, or watch TV. If you need a break from pedaling, the desktop lifts and adjusts to easily convert to a standing desk.
Having eight different resistance setting makes the V9 Desk Exercise Bike perfect for families. Older adults can get light exercise pedaling on resistance level 1 or 2, while teenagers might take it up a notch to level 7 or 8 for a high-intensity workout. The Deskcise Pro™ even tracks your progress, so you can keep track of distance pedaled, workout time, speed, and calories.
It doesn’t matter who you give the desk bike to; everyone in your family will be clamoring to take their turn.
Teenagers can be so wrapped up in their phone, tablet, or television that they don’t get enough activity throughout the week. With a desk bike, your teenager can stay active without missing a beat on their social media feed.
As a parent, life gets busy. So busy that it can be almost impossible to make time for exercise in between work schedules, after school activities, and maintainin
The Best Exercises for Managing ADHD
It’s no secret that exercise has tremendous benefits for students with ADHD. It not only helps them focus better, but it also has been shown to improve their mood, decrease impulsive behavior, and help them sleep more soundly. The real question is, which exercises are best for improving the symptoms of ADHD?
To answer that question, it’s important to understand exactly how exercise helps to reduce and manage the symptoms associated with ADHD. According to bestselling author Dr. John Ratey, who wrote the book Beginning an Exercise Program for People with ADHD, exercise acts like a natural dose of the popular ADHD medications Ritalin and Adderall by boosting the levels of dopamine and norepinephrine in the brain.
Exercise also helps to enhance the brain’s “executive function”, a term coined by mental health experts to describe the cognitive abilities associated with tasks like planning and organizing, performing complex tasks, and controlling emotions.
Benefits of Aerobic Exercise
Aerobic exercise in particular, which gets the blood pumping faster throughout the entire body and forces the lungs and heart to work harder than they normally do, is a great way to naturally increase dopamine and norepinephrine levels. The most popular types of aerobic exercises for youth include:
- Jumping rope
- Playing organized sports like basketball, baseball, football, gymnastics, etc.
For young students who are looking to use aerobic exercise to help manage their ADHD symptoms, it’s important to find an aerobic activity that is enjoyable enough to do at least 30 minutes a day five days a week.
Making Exercise Routine with Deskcise Pro™
Incorporating aerobic activity into tasks young people already do e
10 Tips to Help You Sleep Better
The quality of your sleep has a direct correlation to the quality of your waking hours, including your energy levels, mental acuity, mood, and even work performance. Unfortunately, too many workers in the United States are not getting high-quality sleep at night. They have trouble falling asleep, may experience interrupted sleep cycles, or wake up feeling unrested – and it’s having an effect on their performance at work. Sound familiar?
The relationship between sleeping and waking goes both ways. Your habits during the day impact your ability to fall asleep at night and affect the quality of your sleep. The quality of your sleep then affects your ability to function and perform during the day.
You may have read about how using your smartphone right before bed can make it more difficult to fall asleep. Recent research also suggests that our increasingly sedentary lifestyle – with the average American spending over 12 hours sitting every day – is also inhibiting our ability to maintain a healthy sleep schedule.
Here are some changes you can make to your daily habits that will improve the quality and consistency of your sleep cycle:
1. Increase Your Exposure to Bright Natural Light During the Day
Many of us spend a good portion of our days inside an office with minimal access to natural light. This can throw off our circadian rhythm, which is dictated by the natural cycles of light and dark. Increasing your exposure to natural light throughout the day will help reset your circadian rhythm.
2. Reduce Irregular or Long Daytime Naps
As welcome as an afternoon nap might feel after a sleepless night, sleeping during the day can confuse your body’s natural sleep cycles and make it more difficult to fall asleep at night. Try to resist napping during the day or limit yourself to a 20-minute catnap.
4 Ways to Make the Most of Your Exercise Routine in 2018
Getting more exercise is one of the most common New Year’s resolutions. But the majority of people fail to make changes their workout routine that last for even the entire month of January, much less the entire year. If you want to be one of the few people who does succeed in getting more exercise in 2018, you need to set yourself up for success by learning how to make the most of your workout routine.
It’s not easy to find time for exercise when you have a busy work schedule, full social calendar, and kids to take care of. That doesn’t mean it’s any less important to get the recommended amount of exercise. Exercising five days a week for at least 30 minutes will lower your risk for heart disease and diabetes, and will help you live longer.
Here are some tips for making the most of your workout routine in 2018:
1. Make a workout plan.
You know the saying, “Failing to plan is planning to fail”? The secret to accomplishing any goal is making a plan for how you’ll achieve it – and your exercise routine is no different. Plan out which days you’ll go to the gym, at what time, and how long you’ll spend there. You’ll be amazed to see how simply planning out your new routine will make you more likely to follow through.
2. Find the right gym.
If you don’t like your gym or it doesn’t have the equipment and classes you need, you won’t go. It’s as simple as that. If you haven’t already found a gym you like, do some research. Look into specialized gyms like boxing, pilates, or spinning if you’re looking to switch up your routine in the new year.
3. Exercise alone.
No doubt about it, going to the gym with a buddy can be more fun than going by yourself. But if you have a limited window of time to fit in your workout, a friend can be an unhelpful distraction. The time you spend chatting is the time you’re not spendin
How to Balance Work, Family, and Physical Fitness
We all aspire to have a healthy body—well nourished, fit, and energetic—but it’s not easy to achieve when you’re trying to balance a busy schedule of work and family responsibilities. When you spend 8 or 9 hours at work only to come home and have familial responsibilities to perform, it can be hard (if not impossible) to find time to go to the gym or even go on a short run around the neighborhood.
The irony is that making your physical health a priority will actually make it easier to balance your other responsibilities. We have a solution that will help all your priorities fall into place. Keep reading to find out.
Competing Priorities of Work, Family, and Health
At work, you’re expected to be on time, to be prepared, to carry out your responsibilities, and perform to a certain standard. And if you’re up for a promotion, you’re expected to go above and beyond your normal duties. Then when you get home, there’s a whole other set of responsibilities that come with family life. Depending on how you break down the division of labor with your spouse, you may be expected to get dinner on the table, to help kids with homework, to tidy up the house, and help put the kids to bed at night—among others.
So where do fitness and wellness fit into that equation? For many people, it doesn’t. Between work, family, and health, many people sacrifice health in order to devote their time to work and family. But it doesn’t have to be a “pick two” proposition. It is possible to balance work, family, and health.
How to Balance Work, Family, and Health
The easiest way to find a balance between work, family, and health is to bring your fitness into your work and/or family life. You don’t have to choose between competing priorities when you integrate the priorities together.
For those who can afford it, a home gym is an ideal solution to the problem
How to Get Fit at Office without go to Gym
When you’re stuck at a desk in the office all day, it can be easy to let your physical fitness start to slide. One too many lunches out or post-work gym sessions skipped and you might notice the extra pounds start to creep up on you. “Sitting disease” is characterized by shrinking muscle mass, weight gain, fatigue, sluggishness, and an overall decline in cardiovascular health—and it plagues many office workers.
How can you avoid succumbing to sitting disease? Find ways to get fit at the office, without even going to the gym! Here’s how.
- Have a good attitude.
First thing’s first: be optimistic! If you believe it’s possible to get fit in the office without going to the gym, you’ll find ways to make it happen, and more importantly, you’ll make time for it in your schedule. Getting fit in the office is totally possible, but you have to make an effort to form new habits and adjust your routine.
- Follow the 15/45 rule.
While sitting for too long during the day will increase your risk of sitting disease, standing too much isn’t that great for you either—it can increase joint pain by placing a strain on your back and knees. Experts agree that the best ratio is to spend about 15 minutes standing every hour and the other 45 minutes sitting comfortably with good posture.
The easiest way to follow the 15/45 rule is with a height-adjustable sit-stand desk. Some models, like the FlexiSpot Electric Height Adjustable Desk, also come with built-in sit-stand reminder systems, so you don’t have to worry about getting so absorbed in your work that you forget to stand up (or sit down).
- Take active breaks.
You don’t have to skip the
5 Tricks to Lose Weight Just By Sitting at Your Desk
The freshman fifteen when you first go to college, many people discover that when they start working in an office full-time, the pounds start accumulating. You might be confused at first – you haven’t changed anything about your lifestyle. You still eat pretty healthy and exercise regularly. So why are you gaining weight? Easy: It’s your job!
Americans who work a traditional desk job spend between 10-12 hours sitting every day. Considering that your metabolism slows by 90% within 30 minutes of sitting down and that sitting burns 50 fewer calories per hour than standing (or 400 calories over the course of the average workday!), it should be no surprise that pounds are harder to shake when you’re working in an office.
Using a height-adjustable sit-stand desk is one way to break up the vicious cycle of extra pounds. Even incorporating more non-exercise activity thermogenesis (NEAT) activities – like walking to the printer, tapping your feet, or even fidgeting at your desk – can help burn extra calories.
But what if we told you that there was a way that you could lose weight even while sitting at your desk? Follow these five tricks to drop a few pounds just by sitting at your desk.
- Toss the unhealthy snacks.
When you have a snack drawer full of unhealthy but tempting snacks, it’s so easy to reach for a snack to curb your boredom or procrastinate on an unpleasant work assignment. Munching on a few chips here and there might not feel like a big deal, but it can add up faster than you think.
Ditch the unhealthy snacks and replace them with better-for-you alternatives. Or, even better, store your snacks in the communal kitchen rather than your desk drawer so that you have to get up and move to access them. You’ll probably find your snacking diminishes, and at the very least, you’ll be walking more before you indulge.
Help Your Teens Escape the Smartphone Trap
Many parents feel concerned about their teenagers’ smartphone habits. They worry about how much time their teens spend on their devices; they worry about the freedom that a cell-phone brings; they worry about cyberbullying; they worry about their kids revealing too much personal data on social media, and they worry about smartphone use causing feelings of loneliness or depression. And many of these worries have research to back them up.
If you’re a parent of a teenager, what can you do to decrease the amount of time your teen spends staring at a screen? You can impose rules about how long and when they can use their phone, but those can be hard to enforce and may cause tension if your teen resents the oversight. One effective strategy is to provide them with compelling alternatives. When teens are busy with other activities, they are less inclined to spend all their time on their phone.
We suggest the V9 Desk Bike as a worthy investment if you’re looking to limit your teen’s tech time. The V9 Desk Bike combines an ergonomic stationary bike with a spacious desktop surface for the ultimate multitasking machine.
One of the side-effects of spending so much time on a smartphone is that teens may not be getting as much exercise as they used to. Instead of biking around the neighborhood, they’re Snapchatting from their bedrooms. The V9 Desk Bike allows them to get a daily dose of exercise while engaging in other activities. They can pedal while they do their homework, read, or even paint. Whatever your teen’s interests are, they can multitask while riding the V9 Desk
How to Try a FlexiSpot Sit-Stand Desk for Free
A sit-stand workstation is a big investment, and there are a lot of factors to consider before making your purchase, including price, size of your workspace, your computer and monitor configuration, and whether you want a manual or electric model. It’s hard to predict exactly what setup will be the best fit for you without trying it out for yourself.
It would be nice if there were a risk-free way to give your new sit-stand workstation a test drive and decide if it’s worth paying for, wouldn’t it? That’s why we created the FlexiSpot Pilot Program. The Pilot Program is a 30-day risk-free and cost-free trial period. Try before you buy to feel confident about your investment.
Here’s how it works:
- We ship a sample desk to you free of charge. (For corporate clients, will we ship up to 3 desks for you to share amongst your employees during the trial period.)
- You use the desk in your office for 30 days. Use it while sitting, use it while standing. Arrange it in different configurations within your office. Find the perfect configuration of your computer, keyboard, and other materials.
- If the desk isn’t working for you, let us know within the 30-day time frame and we will send you a prepaid shipping label for you to return it at no cost to you.
- If the desk does work for you, you’ll get to keep it and only pay 70% of the retail price.
The Pilot Program is a win-win for you. Try the FlexiSpot sit-stand desk risk-free for 30 days. If you don’t like it, return it for free. If you do like it, you get to keep it and get it a 30% discount on the retail price for the desk.
Learn more and sign up for your free trial at www.flexispot.com/
Tips for Being Active at Work During the Summer
It happens every year: the temperatures warm up, the sun finally comes out, and all of a sudden we find it agonizing to spend the whole day cooped up at our desk at work. It’s a pattern that traces back to our childhood, squirming in our desks at school, the playground calling to us, summer break so close but still so far away.
If you’ve got a case of the springtime squirmies, introducing more ergonomic products into your office set-up can make your workdays more active and help alleviate some of the antsiness you feel when the weather warms up.
Our favorite ergonomic products for making work more active are:
- Standing Desk Converters: These ergonomic desktops are placed on top of your current desk to transform your ordinary desk into a flexible sit-stand workstation.
- Height-Adjustable Desks: A height-adjustable desk offers the same sit-stand functionality as a standing desk converter, only the entire desk goes up and down. That means you get more surface area to spread out and fit all your essential equipment.
- Under-Desk Bikes: Replace your chair with an under desk bike to spend your workday pedaling your legs instead of restlessly jiggling them. An under-desk bike fits discreetly beneath your desktop so you can pedal without disrupting colleagues (or yourself).
Best Home Exercise Equipment for Beginners
We’re all in the same boat. We know exercise is important, but we struggle to incorporate it into our regular routine. There’s the obvious challenge: with working life increasingly reliant on the internet and computers, we find ourselves tied to a desk for the majority of the workday, meaning we might spend 8-10 hours sitting at our desk each day. But there are other things that get in the way of exercising, too, such as family commitments, lack of time or resources, or simply fatigue at the end of the day that makes it hard to motivate yourself.
Another problem is the gym itself. The gym may be the best place to workout – with its extensive array of exercise equipment and fitness classes – but most of us would agree that it’s not the most convenient place to workout. Any number of factors get in the way of making it to the gym: the drive, the time it takes, the fact that someone has to stay home with the kids, the cost of a membership, and social anxiety (just the thought of other people watching as we struggle through a workout when we’re out of shape is enough to keep us from trying).
Don’t let the barriers that keep you from going to the gym keep you from exercising at all. If you have a spare room or even some extra square feet of space in your home, you can set up a home gym for yourself. It may not be decked out with all the top-of-the-line exercise equipment as your local gym, but with a few basic pieces of home exercise equipment for beginners, you can create a home gym that will be more than adequate to get you started on your fitness journey.
This is a list of the best home exercise equipment for beginners:
- Exercise Mat – An exercise mat is a low-cost investment and one of the most versatile pieces of home exercise equipment. You can use it for so many different workouts, including yoga, pilates, weight-lifting, an
5 Ways to Be Healthier at Work
The average person will spend upwards of 90,000 hours at work throughout their lifetime. That amounts to one-third of the typical lifespan. Not only does that mean that where you choose to work will have a large impact on your daily happiness, but it also means that the habits you form around work and the lifestyle your workplace allows will have a significant impact on your overall physical health.
Most offices aren’t conducive to a healthy lifestyle. Computer-bound jobs require us to spend 8-10 hours at our desk everyday. Catered lunches tend to be rich, heavy, and lacking in healthy options. After-work commitments get in the way of going to to the gym. The list goes on.
That puts the burden on you, the employee, to create routines and structure within the norms of the workplace that allow you to be to be as healthy as you can be. That means making time for healthy habits, making the effort to choose the healthy option even when a less healthy alternative is more convenient, and not giving in to the pressure to conform and behave like the rest of your colleagues – even when making different decisions makes you stand out.
Here are 5 ways you can start to create healthier habits at work:
- Stand Up and Move
Sitting at our desks all day long is bad for our bodies – it causes back pain, muscle deterioration, slows our metabolism, and increases our risk for cancer. Use a height-adjustable sit-stand desk and an
I burn more calories at work than you do at gym!
My busy work schedule prevents me from getting to the gym most days. But, that doesn’t mean I’m sedentary by any means. In fact, I burn more calories at work than most people do at the gym.
So, if your packed schedule has you in the same “no-time-for-the-gym boat” as me, here are 7 tips you can take from my playbook to burn more calories at the office too.
- Schedule walk-and-talk meetings: According to The Wall Street Journal, meetings, phone calls, and emails take up 90 percent of our work day. By incorporating walking meetings into your day, you can burn twice as many calories as you do when sitting. Plus, researchers at Stanford University say meeting participants are more engaged and lively during walking meetings than they are while sitting.
Average Calorie Burn: 56 calories per 15 minute meeting
- Switch to a smaller water cup: Ditching your 32-oz water cup for an 8-oz glass forces you to get up four times to drink the same amount of water. If your goal is to drink 8 glasses of water during your workday, that’s eight trips to and from the water cooler. Can you see how the calorie burning is starting to add up?
Average Calorie Burn: 4 calories per minute walked
- Buy a Deskcise Pro V9: This ingenious desk bike from FlexiSpot has been a real game changer for me in terms of burning more calories at the office. Its sleek compact design fits perfectly in my office and it has an adjustable desktop and cushioned seat that makes it easy for me to switch between sitting, standing and cycling while working on my laptop. It’s super quiet and has 8 different intensity levels so I can do
How to Fix Poor Postural Habits
How is your posture? Many Americans spend far too much time hunched over their computers or staring down at their phones. This can lead to an array of poor postures that cause health problems and make you look bad. For example, text neck is a common issue that stems from spending hours with your neck bent down to look at your phone. Health line states that this position tightens and compresses the muscles in the neck, with every inch of forward head position doubling the amount of weight the neck must support, which strains the muscles and causes lasting damage. Other side-effects, such as developing a hunched back, can occur. Business Insider states that slouching in your chair at work can lead to a hunched back.
Luckily there are several ways to counteract these poor postural habits. Many exercises are those you might find in a yoga class.
Exaggerated nod: An ideal way to counteract text neck. When you use your smartphone, try to bring it up to eye level, keeping your ears aligned with your shoulders. This will prevent you from getting a bad case of text neck.
Cat and Cow: An excellent stretch for your back, neck, and hips is the cat and cow. Though, a more common stretch is the simple overhead stretch. If you slouch or tend to hunch over your computer like a cat about to pounce on its prey, then the chest stretch is a must.
Chest Stretch: Business Insider recommen
Are You Undoing your Gym Gains? Sit Less for Fitness!
Much of our working and leisure time is spent in front of a computer, XBOX, PS4, or simply watching television. Combined sleeping time and typical daily sitting time, comes to an incredible 20 hours per day!
It’s no surprise then that our daily Calorie requirements have plummeted from humanity’s early days. We need less energy nowadays because so much of our labor has been taken over by our machines, and our entertainment is delivered directly to our devices instead of us heading out to find it on our own.
To substitute for what used to be ordinary activity, we go to the gym and work out. That way we can still eat the foods that we enjoy. The difficulty is that we are inconsistent with our exercise.
We must increase our rate of metabolism to burn more Calories constantly—luckily this is surprisingly easy to do—just Stand Up!
Stand Up for Yourself
Simply standing burns an extra 750 calories per minute. Most non-scientists think “calories” and “Calories” are the same, but Capital “C” calories are 1,000 times larger (officially known as Kilocalories). Humans need approximately 2,500 Calories (Kilocalories) or 2-½ million calories per day in order to function.
While 750cal/min doesn’t sound like much, when you add one additional hour of standing to your daily routine, in one year it is equivalent to 4 kilograms or 8 pounds of fat. In practical terms, it is the equivalent of running 10 marathons annually!
Strength From Within
While standing, many seldom-used muscles come into play and this raises our rate of metabolism. When it does increase, an enzyme called lipoprotein lipase, which is responsible for moderating triglycerides and blood fats, comes out of retirement mode.
Without it, you’re headed for atherosclerosis—a disease process characterized by scarring of
6 Tips for Using Your Standing Desk Like a Pro
Standing desks have been growing steadily in popularity over the past few years. And it’s no surprise why: Using a standing desk has countless benefits for your physical and mental health, as well as your performance at work. Studies have shown that standing during the workday can improve focus, promote productivity, and enhance performance among employees. Standing will also decrease your risk for many of the most common chronic illnesses, including cardiovascular disease, lower back pain, diabetes, obesity, dementia, and even cancer.
However, buying a sit-stand desk without learning how to use it correctly can do more harm than good. From joint pain to muscle fatigue, standing with incorrect posture or for the wrong amount of time can have a negative impact on your body that cancels out the good.
To get the most benefit from your standing desk, follow these six tips for using a standing desk correctly:
- Alternate Between Sitting and Standing
A common mistake new standing desk users make is to attempt to stand all day long. Not only is this not how standing desks were intended to be used, but it’s almost impossible to switch straight from sitting all day to standing all day. Start by standing
How to easily start a new fitness routine at home
If the prospect of going out to the gym to exercise seems overwhelming or just plain inconvenient, there are alternatives you can do to still stay in shape. These include developing an at-home fitness routine to help you continue to meet your fitness goals. Not all routines are perfect for every person. This is why it’s important to go at your own pace and to develop a unique fitness regime that is suited to your experience, fitness condition, and goals.
Using home workout equipment
One of the best ways to get the workout you want without leaving home is to invest in some home workout equipment. Many home fitness experts recommend choosing a desk cycle exercise bike due to its ability to support the multitasking needs of home users. Whether you are finishing up some last minute assignments from work or taking care of critical tasks on your desktop, a desk cycle exercise bike allows you to get your fitness workout in without sacrificing your time. Since time is often an excuse that many people use to get out of sticking to their routine, this unique equipment solves that problem easily.
Buy an Exercise Bike For Work Desk
When planning out your fitness routine for home, it is important to begin by choosing your ideal workout time. The time you allocate to working out makes a major difference in whether or not you will actually complete your workout. Working out after dropping the kids at school and before heading out to work may be the perfect balance for many busy individuals. Purchasing an exercise bike for work desk can facilitate the need to catch up on important tasks while still getting your fitness workout completed for the day.
Investing in a fitness bike is an excellent way to being an effective home workout routine. What’s best about this type of workout equipment is that you can get important tasks done without sacrificing y
How to Promote a Healthy Lifestyle for Your Entire Family with an Exercise Bike
A sedentary lifestyle is a leading cause of various medical conditions that can affect a person’s health. Diabetes, heart disease, back problems, obesity, and depression are just a few conditions that can occur when a person is not very active. The longer a person remains inactive, their body will adjust to this sedentary lifestyle by slowing down their metabolism, decreased blood flow, and muscle will turn into fat. This can affect their energy level and the ability to complete a variety of tasks as their mobility decreases. While it can be challenging to find the time required to adequately work out to improve your health, a solution is available that will promote exercising while completing sedentary activities. A deskbike can provide you and your family an effective way to exercise while participating in an activity that requires you to sit down.
Importance of Promoting Exercising Now
While you may think there is plenty of time to start exercising, the longer you delay starting your routine the harder it will be to start. As an adult, the older you get the easier it will be to gain weight that will be difficult to lose without a healthy diet and fitness routine. By starting to exercise today, you can improve your chances of keeping off the excessive weight that can lead to various medical conditions that are weight related. Just as it is important to encourage your children to remain active to prevent them from gaining weight that can lead to childhood obesity. By providing them with an effective way to remain active with a deskbike, you are teaching them how important exercising is to their overall health.
Activities that Can be Completed While Working Out
Playing game systems while exercising on a stationary bicycle.
- Watching Television
- Surfing the Internet
- Reading a Book
- Putting a Puzzle To
How a Desk Bike Can Help You Remain Productive While You Exercise
In today’s busy world, it can be challenging to find enough time to accomplish the various tasks you need to complete each day. Whether you have an important project to complete for work or trying to squeeze in some time to read a book by your favorite author. When you lead a busy life, it can be difficult to balance your work life and relaxation time. Especially, between trying to help your children with their homework and preparing your evening meal. You need to find time to fit in your fitness routine to help maintain a healthy body. Fortunately, a solution is available with a height adjustable desk bike that will allow you to accomplish other tasks while getting your daily exercises in.
Ways to Combine Exercising and Other Tasks
- A height adjustable exercise desk will allow you to ride a stationary bike while you complete other tasks using the desk.
- You can place a book on the desktop to read while you pump your legs to get your daily exercises.
- You can surf the internet on your laptop or work on an important presentation while you tackle your fitness routine.
- From a game of solitaire to a conference meeting with co-workers, you do not have to stay sedentary with an exercise bike that provides a desk for you to work on.
Fit for Comfort in an Instant
One of the benefits of using a height adjustable exercise bike is the ability to fit the equipment to your specific size quickly. Whether you need to adjust the seat higher or move the desktop closer, you simply press a lever that will allow you to slide the seating or desk into a comfortable position. There is no need to get off the bike to adjust the seat to fit your height and will allow you to start exercising while you obtain the position that you need.
Accomplish More in a Day
When you are exercising, there are
8 Easy Ways Even Lazy People Can Exercise Daily
Most of us understand that exercise is good for us. It helps keeps our bodies fit, our weight consistent, and our spirits lifted. But actually keeping up a regular exercise routine is easier said than done. For some people, exercising sounds about as fun as going to the dentist, and happens just as often. If you’re one of those people, this guide is for you. We’re sharing 8 tips to help you start exercising no matter how lazy you are.
1. Stand up once an hour
Sometimes you have to start with the basics. We’re all full of excuses about why we can’t make time to exercise, or why our lifestyles are becoming increasingly sedentary. But anyone can commit to standing up at least once an hour to use the bathroom, refill their water glass, or go say hello to a coworker. You have to start somewhere, and standing up more often is as good a starting point as any. A height-adjustable desk with a built-in reminder system can help you remember to stand even when you’re so absorbed in your work that you lose track of time.
2. Park at the farthest end of the parking lot
We’re all used to scouring the parking lot for an open spot as close to the doors as possible. We challenge you to do the opposite and park as far away from the entrance as you can. Parking farther away will force you to walk a little bit extra every time you run errands. And when you’re leading an otherwise sedentary lifestyle, even a little bit extra makes a difference.
3. Clean your home more often
This might seem like odd advice to include on a list of exercise tips, but household chores like vacuuming or changing the sheets can actually get your heart pumping. Haven’t you ever broken a sweat while cleaning th
Should I Get a New Pillow and Mattress? Let me sleep on it…
Would you be comfortable sleeping on a sheet of ¾” plywood? Absolutely not, because it would create innumerable pressure points on your skull, elbows, shoulder blades, hips, and heels. It would be nearly impossible to find a comfortable way to lie down and sleep on such a hard, flat, unforgiving surface.
Contrariwise, it can be a painful experience to sleep in a hammock. Oh, it’s certainly more comfortable, but it makes us into an elongated curve. That’s fine for our shoulders and back, but our knees only bend in the opposite direction, and it can hyperextend our necks, so you can wake up with achy legs, and even a headache. Blood flows to your lowest point, your buttocks, decreasing the amount to your brain and feet, too, making the situation worse.
Humans need a relatively level surface upon which to sleep. Even rough ground with the proper rises and depressions makes a good sleeping surface, as our evolutionary ancestors knew well, provided it fitted our body contours.
A bag of straw (or nowadays, raw cotton fiber) makes a futon, one of the earliest mattresses. It has lots of give, conforms to our shape, and even helps prevent excess sweating to increase comfort.
The disadvantage is that it compresses over time, and no amount of “fluffing” will fix it. It needs to be unstitched, emptied and refilled with new material, or replaced entirely.
The modern mattress was placed in a wooden frame bed, and served for many years that way. Steel spring fames replaced that, giving the mattress more flex, allowing more air circulation, extending its life, and making it more comfortable.
Bedframes became passé, when we invented a spring system permanently mounted inside a box frame that perfectly matched the mattress. The box spring set still provided the flex, but added resilience that kept the center from sagging. It was a success and considered the height of luxury.
How to Run Without Damaging Your Body
Running too much, with improper footwear, or with bad form can have damaging and lasting effects on your body. Many people aren’t aware of the negative effects of running when they first start, and don’t educate themselves about how to run safely until it’s too late.
How to Find Work-Life Balance as Working Mom
For working moms, the idea of work-life balance can seem like a laughable pipe dream. If you’ve ever felt like those plates are one bad day from falling down and shattering into a million pieces, this post is for you.
Exercise Won't Offset a Sedentary Lifestyle, But Moving More Will
While many people realize that sitting all day long at work, in the car, and in front of the TV is bad for their health, they just plan to work extra hard at the gym to counteract their otherwise sedentary lifestyle. Well, we have some bad news for you: going to the gym doesn’t cancel out those hours of sitting still.
Protect Your Spine by Optimizing Your Sleeping Position
You can do everything within your power to protect your spine during the day—sit and stand with proper posture, alternate between sitting and standing at your desk, using correct form when lifting weights, and use a backpack instead of a shoulder bag—but your unconscious hours can undo a lot of your hard work. That’s right—your sleeping position at night can have a huge impact on your overall spinal health.
There’s much discussion online about how to get more sleep or to get better, more restful sleep. But you don’t hear as much about how the position you sleep in affects your health, even though a poor sleeping position can cause everything from heartburn to wrinkles—and, of course, neck and back pain. Ever woken up with a stiff neck or a sore back? You can blame your sleeping position.
The position you sleep in at night plays a big role in your spine and neck health. Some positions can help prevent you from developing back problems, while others can help increase comfort if you already suffer from chronic back pain. In fact, according to the Global Burden of Disease study, the most common cause of back pain isn’t serious medical conditions—it’s lifestyle factors, such as awkward sleeping positions!
Read on to learn which sleeping positions are the best for your back—and which are the worst.
GOOD: Sleeping on Your Side With a Pillow
If you sleep on your side already, you can count yourself in good company. The vast majority of people report sleeping on their side. With the weight of popular opinion behind this option, it may come as no surprise that it’s good for your back.
Positioning a pillow between your legs helps to align your spine, hips, and pelv
Your Favorite Music Can Help You Be More Productive at Work
There are two types of people in this world: those who prefer to work in silence, and those who insist they’re most productive while listening to music. Both camps find it hard to understand how the other group gets anything done. So who’s right? Well, in a way… both groups are!
According to one study published in Scientific American, how music affects your brain varies from person to person – so it’s completely plausible that while a good playlist might help you power through writing an important report, it might distract your colleague from making any progress at all.
If you’re in the musical camp, have you ever stopped to what it is about listening music that makes it so good for your work ethic? Turns out there’s some pretty solid scientific evidence to back it up.
Music Boosts Your Mood
It’s no surprise that listening to sad music can make you feel sad, while listening to upbeat music can make you feel happier – we all know this intuitively. What’s more surprising is that regardless of the type of music playing, listening to music at work can boost your mood.
As Teresa Lesiuk, associate professor of music education and music therapy at the University of Miami, is quoted in an article on Futurism.com, listening to music you enjoy will produce a “mild, positive mood” about “90 percent of the time.” She goes on to say that being in that particular mood state is good for productivity because “you’re better at problem solving and thinking creatively.”
Music Counteracts Noise Distraction
While some people find music it
What You Don't Know About Drinking Water
How complicated can hydration be? Just fill up a glass with water once in awhile and drink, and that should be enough, right? But you might be surprised at how much information there is to absorb about drinking water.
The Secret to Staying Healthy While Watching TV
After spending all day sitting at your office job, going home to sit for another five hours before TV is incredibly bad for your health. There are several effects binge-watching shows can have on your mental and physical health.
6 Healthy Snacks to Eat While Gaming
Snacking is a favorite pastime for many gamers. It’s thinking food for Civ players and a sweet reward for Rocket League brawlers. There’s nothing like the sweet taste of victory after crushing your opponent or scoring the winning goal. But let’s be real for a second: idle junk food isn’t the way to celebrate.
Carpal Tunnel and You: What Gamers Need to Know
Hey, gamers! Press pause for a second. We need to have a talk about something that none of us really want to talk about: Carpal tunnel syndrome.
That’s right. The wrist thing.
Carpal tunnel syndrome (CTS) all comes down to one nerve in your wrist -- the median nerve, which controls movement and feeling in your thumb and movement in every finger except your pinky. The median nerve runs the full length of the arm, but the part where it passes through the wrist is called the carpal tunnel. When you make repetitive motions with your fingers and wrist, the carpal tunnel can swell.
There’s a lot of buzz around carpal tunnel, especially for gamers, creative types, and workaholics who spend their workdays behind a computer desk studying spreadsheets. (Are our lives really so different?)
Now that you know what carpal tunnel is, here’s a quick walkthrough to help you prevent it.
Study the Art of the Grip
We’ve all been there: You’re deadlocked in a showdown with a dragon in the middle of a six-hour Skyrim session and you haven’t even touched your drink. It happens. We all get sucked in, especially if it’s a good game and we’re having a good time.
Between those action-packed moments, though, when the loading screen pops up or a cinematic takes control out of your hands, take a moment to study the art of the grip. Ease up on the controls a moment, relax your fingers, and do a few wrist exercises.
Remember, swelling in the carpal tunnel is a primary cause for CTS, so do yourself a favor and give your hands and wrists a chance to relax for a minute or two. Thumb through the menu, sort your inventory, or -- if you’re
How to Boost Your Energy at Work
You're sitting in the office at your computer, combing through your emails, when you feel your head start to nod off. You can help but feel sleepy after hours of tossing and turning at night. Despite how much you try to shake yourself awake, you just can't seem to focus.
Lack of energy makes it hard to focus. And when you can't pay attention to your work, you are more likely to make mistakes.
But you don't have to try to push through the day, forcing yourself to stay awake. Instead of chugging another cup of coffee, try one of these tips to help you gain more energy and make it through the day.
Change Your Eating Habits
When you feel tired and sleepy, it's easy to reach for quick sources of energy. Pastries, bread, and other carbs provide a quick burn source of fuel, but if you eat too many they can significantly reduce your ability to focus.
Instead of turning to carbs right away, try increasing your protein intake. Protein gives you a long term source of energy, so you won't crash soon after eating it.
If you're feeling tired, the chances are good that you're dehydrated. Even being a little bit dehydrated can impair your ability to think straight, your mood, and your memory.
Water is also a great way to prevent headaches, which are commonplace in an office work environment. Headaches tend to sap your energy and make it difficult to pay attention to work.
Eat More Berries
Research shows eating food that is naturally rich in polyphenols can help you gain energy from inside of your body
Tips to Become More Active While Gaming
Let’s face it: gaming isn’t as active as other lifestyles out there. Whether you’re a Tekken pro or a Galaga flying ace, you’re probably not carved like a classic Greek sculpture if you’re spending your time on the couch. That doesn’t mean you have to be in bad shape, though.
Science is pretty serious when they talk about the negative impact of a sedentary lifestyle, and that means that gamers need to be serious about it, too. You don’t have to strap on your boxing gloves and reenact Rocky III, but here are a few tips to become more active while gaming.
Up the Difficulty
Not all games are down to pressing buttons, particularly with the stakes are high and the game is particularly punishing. But then, you’ve got the quiet periods -- those moments when you’re building your base before the Zerg swarm shows up and all hell breaks loose.
In those in-between periods, do yourself a favor and up the difficulty in a different way. Try some seated scissors, some ab squeezes, or even a wall sit. Controllers are wireless these days, so take full advantage. You don’t even need to take your eyes off the screen to get a good workout in.
Stretch It Out
Without a doubt, if you’re a gamer, your wrist is a muscle that could see a bit more stretching. Mouse clicks, keyboard commands, mashed buttons, and swiveling twin-stick shooters are just some of the things that require full-on wrist action. Don’t cut your gaming career short with carpal tunnel or extreme eye strain.
Correcting the Problems Associated with Hazardous Gaming
It’s not uncommon to become fully immersed in a video game, spending long hours into the night, completely losing all sense of time. You’re hunched over, shoulders tense, eyes fixed wholly on the action, giving no care to the goings on around you. Every breath is taken, in sync with that of the movement of your in-game avatar. Then at last, smile takes shape as you finish off what felt like the impossible and achieve the goal you set for yourself, almost 9 hours ago!
Manage Chronic Stress Symptoms With Mindful Exercise
When we think about the kind of situations that have a significant impact on health and well-being, we typically think about the major stressors: moving, illness, divorce, unemployment, and loss of a loved one. However, for most people, it is not these big, life-changing stressors that are wreaking havoc on our health – it’s the day-to-day hassles.
Modern life is hectic. If it’s not a never-ending inbox, it’s a traffic jam. If it’s not financial strain, it’s an overly jam-packed schedule. Many of us live in a constant of bouncing from one responsibility to another – work, kids, family, spouse, finances – without any breathing room. While major life events may cause a greater degree of stress, it’s the lower levels of sustained, chronic stress we experience from our everyday lives that takes a greater toll on our overall well-being.
In addition to the emotional and psychological feelings associated with stress, chronic stress can cause a wide variety of physical symptoms, including headaches, pain, weight fluctuations, sleep disruption, cardiovascular disease, gastrointestinal problems, diabetes, and high blood pressure. Left untreated, these ailments can have long-term repercussions and may result in early mortality.
It can be tempting to try to treat your chronic stress symptoms with palliative solutions like food, alcohol, or caffeine. But these solutions simply mask the stress – they don’t treat its underlying cause, and will in all likelihood simply exacerbate the problem.
The most effective solution for minimizing stress would be to eliminate the stressors from our lives. And to some extent you can. But unfortunately, due to the demands of modern life, there’s a limit to how many stressors you can realistically remove from your life. The more practical strategy for minimizing the symptoms of chronic stress is to learn how to effective
How to Escape the Dangers of a Sedentary Lifestyle?
If you’ve raised or been around young children, you know that they are like energizer bunnies – they keep going, and going, and going. It’s almost impossible to get them to sit still for more than five minutes at a time. They want to bounce right back out of their seat so they can start running or playing or causing havoc again.
We lose that sense of constant momentum as we get older, slowing down year by year until eventually we find ourselves in the working world, where many of us are asked to spend 8-10 hours per day seated at a desk. Scientists characterize this process as “lapsing into a sedentary lifestyle.”
The older we get, the higher our risk of succumbing to a sedentary lifestyle. According to data from the Department of Health and Human Services, an alarming 67% of older adults report sitting for 8 or more hours per day, while only 28-34% of adults between 65 to 74 years of age are physically active.
Big deal, you might be thinking. Why does it matter how much time I spend sitting? I have a good job, I provide for my family, I exercise. Well, it is a big deal. In fact, most researchers and health professionals will tell you that sitting is the smoking of our generation. Sedentary lifestyles are to blame for a whole host of associated health problems.
The Dangers of a Sedentary Lifestyle
If you asked most people whether they think they lead a sedentary lifestyle, they would probably say no. The World Health Organization (WHO) would say otherwise. According to the WHO’s definition, people who get less than 90 minutes of physical activity per week qualify as leading a sedentary lifestyle. By that definition, around 60% of the world’s adult population can be said to be sedentary.
And when you lead a sedentary lifestyle, your health is at risk.
Sedentary lifestyles are associated with increa
Surprising Ways Sitting at Your Desk Is Harming Your Health
Remember the good old days when “a cushy desk job” was considered a good thing? Well, today, health experts agree that sitting too long at your desk is not only bad for your waistline, it’s harmful to your overall health. So, what can you do if your job has you deskbound for six or more hours a day?
Well, before we get into that, let’s first take a look at some of the shocking ways your desk job could be compromising your health.
- Neurological Risks: Several studies have linked a sedentary lifestyle to brain damage and an increased risk of developing Alzheimer’s disease. In one UCLA study, published by the scientific journal PLOS earlier this year, researchers discovered that sedentary middle-aged and older adults developed thinning in the areas of the brain linked to memory. Even more disturbing than that finding is the fact that high levels of exercise did not seem to undo the negative effects of sitting too much.
- Heart Disease, Diabetes, and Premature Death: People who spend more than half of their waking day sitting down have a higher risk of developing heart disease and diabetes and may even die sooner than their more active counterparts according to a 2015 study published by the Annals of Internal Medicine. In another study, researchers found that for every hour participants sat each day, on average, they had a 14 percent increase in their coronary artery calcification burden—an early marker of coronary artery disease.
- Increased Neck & Shoulder Pain: If you suffer from neck and shoulder pain when sitting for long periods at your desk, you are not alone. One Danish study of blue collar workers found that “more sitting ti
New Research Finds Connection Between Sitting and Dementia
We already know that sitting too much is bad for our bodies. Sedentary lifestyles (sitting for 10+ hours per day) lead to physical maladies such as back and joint pain, cardiovascular disease, weight gain and obesity, increased risk for cancer, slower metabolism, higher risk for diabetes, and early mortality. But new research from the University of California, Los Angeles (UCLA) illuminates another consequence of too much sitting: our cognitive healthy.
In a preliminary study, UCLA researchers found that among adults aged 45-75 without dementia, those who spend more time sitting during the day had increased thinning of the medial temporal lobe – the area of the brain responsible for making new memories. As for many physical consequences of so-called “sitting disease,” the study found that even high levels of physical activity did not mitigate the negative effects of sitting.
This study joins a growing body of research that suggests a link between sedentary behavior and the development of neurodegenerative diseases such as Alzheimer’s and dementia. It has been estimated that as much as 13% of global Alzheimer’s cases can be traced to excessive sitting. That means if we reduce sedentary behavior by even 25%, we could prevent more than 1 million new cases of Alzheimer’s disease each year worldwide.
However, it won’t be as simple as just increasing the amount of physical activity people get. In the UCLA study, the researchers found no correlation between medial temporal lobe thickness and physical activity. What they did find was that people who led more sedentary lifestyles had thinner medial temporal lobes.
While the study did not investigate the mechanisms by which sitting negatively impacts brain health, the researchers speculate that sitting has an adverse effect on glycemic control. Excessive sitting results in increase variability of blood sugar,