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Office Fitness Exercises ~ 4 Quick Daily Exercises without a Gym

January 9, 2018 by Fiddle

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Office Fitness Exercises

4 Quick Workout Hacks You Can Do Every Day at The Office & without A Gym

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Working in an office environment can take its toll on your health. From stressful situations to eating often unhealthily, your health can take a big beating.
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And what about exercise? With so many careers necessitating sitting, it is vital to consider the health implications of excessive immobility.
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Human innovation has impressively taken this negative and found some positive solutions to counter it with. These include such activities as exercising at one’s desk throughout the work day.
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Here are 3 ideas which will keep your otherwise inactive desk body, moving.
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1. Walk It out
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Ideally, a solid brisk walk outside the office during a break or lunch would reap the most benefit. Or else, trip up and down a flight of stairs at the office several times.
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Don’t let being desk-bound deter you. Stand up, do some stretches and then walk in place for 10 minutes. Try and do this every hour. By the end of the day, you’ll have a great walk built into your routine.
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2. A Neck Stretch
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The neck takes a beating when it comes to desk jobs. Paying close attention to work area positioning and comfort is as important as exercising your upper body.
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There are several stretches which you can do to help your neck stay healthy. This video, for example, demonstrates a few exercises you can adapt to your work area to keep neck and shoulder pain at bay.
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3. Help Relieve Sciatic and Lower Back Pain
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A chief complaint regarding body pain relates to the lower back, especially the Sciatica.
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This nerve, when pinched or agitated, causes excruciating pain often mistaken for hip pain, which radiates down through the leg, knee, ankle, and as far as into the foot.

Exercises used to alleviate the pain caused from sciatic issues are yoga based, require no equipment, and are easily done right at your desk.
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Downward Dog:
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Stand upright. Gently and slowly bend down with the goal of placing your palms on the floor. You should look like an upside down “V”, with your feet flat on the floor.
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If you are a beginner, hold the position for 30 seconds until eventually you can remain in the position for up to two minutes.
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Be gentle but do challenge yourself. You want to stretch while avoiding further injury or pain.
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Forward Bend:
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Stand straight up with your feet placed apart, even with your shoulders. Try to keep your back flat while bending forward at your waist. Continue bending until you reach the point where you feel comfortable and then just let yourself hang there for up to two minutes.
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This yoga based-stretch is known for reducing tension in the lower back and hamstrings, two areas that will thank you if you’re plagued by sciatic pain.
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4. When It’s Serious…
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Not all pain can be treated with exercise. Certain exercises can temporarily alleviate pain but are unable to cure the cause.
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In this case, a visit to a chiropractor in your area, to identify and treat the actual cause of the pain. Never be afraid to reach out to a professional as to avoid any serious damage or ongoing pain.
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You are the best steward of your own wellness. If you’re bound to a desk all day, refuse to be resigned to being sedentary. Instead, adopt an exercising routine you can do in your work space for a proactive, healthier you!
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Post by Emma Sturgis
emmasturgis@gmail.com

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Share with us below your challenges keeping fit in the office! What are the exercises you do? Share also any tips and secrets!

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Stay Healthy at the Office ~ 3 Easy Ways to do This

December 8, 2017 by Fiddle

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Stay Healthy at The Office

3 Easy Ways to Do This…

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Think about it – you wake up, make your coffee, sit down and eat your breakfast. Then, you walk to your car, sit in the driver seat and drive from work. After that, you walk to the elevator and sit at a computer desk for 7-9 hours.
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You then proceed to go home, sit on the couch and watch TV, sit to eat dinner and go to sleep. Before you know it, you’re up and at it again in this vicious sitting cycle.
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Let’s face it — most office workers today live a sedentary lifestyle and do not get enough exercise throughout the day. Particularly in America, a sedentary lifestyle coupled with poor eating habits has created an obesity epidemic.
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Before we go over 3 tips which will help combat this problem, let’s take a quick look at a study that shows just how bad a sedentary lifestyle can be.
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A fairly common saying is that 1 hour of exercise a day is all a person needs to stay physically fit and healthy. However, that saying isn’t entirely true.
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According to a 2014 study in the Netherlands, one hour of vigorous exercise per day has a less healthy outcome than continuous, low impact exercise throughout the day.
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If you fall victim to the daily sitting routine mentioned above, one hour of exercise isn’t going to cut it to maintain a healthy lifestyle. In fact, continuous low impact exercise has many more benefits than one short, rigorous work-out.
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Ok, so a sedentary lifestyle is an unhealthy way to live. So now what?
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Glad you asked!
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Below are 3 simple ways you can be more active throughout your day to combat the ever-so-dangerous sedentary nature of office work.
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Tip #1: Walk, Walk Again and Walk Some More!
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Walking more can have a huge impact on your overall health, and it’s the easiest way to combat a sedentary lifestyle.
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Unfortunately, for most office workers, it’s easy to develop bad walking habits because of the nature of office work.
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Breaking these bad habits is essential to living a more healthy life, and there are a few easy ways to stop sitting and start walking. Here are a few VERY simple tips that will help you get more steps during the Monday-Friday grind:
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Drink plenty of water. More water throughout the day = more bathroom breaks and more refilling your water bottle. It may sound silly, but every step counts. Plus, drinking more water will help improve your overall health and metabolism.
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Take a 15 minute walk break after lunch. Get outside and take a stroll around the block. You can almost walk a mile in 15 minutes if you go fast enough. If it’s raining outside, take a few laps around the office.
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Walking meetings. If you have a 1 on 1 meeting or a small group meeting at work, suggest a walking meeting if appropriate. This will boost the energy of the entire group, plus it will help keep your body active.
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Tip #2: Take the Stairs Whenever Possible
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This may seem like an obvious one, but you’d be surprised how many people opt for the elevator even if it’s to the 2nd floor.
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Stairs have so many benefits, and they are an easy solution to incorporating more low impact exercise into daily life.
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Work on a high floor like the 8th or 12th? Here’s an idea – take the stairs up a few flights, then ride the elevator the rest of the way. Think about this: if you go up 3 flights of stairs once a day for 5 days a week, that’s nearly a THOUSAND flights of stairs in a year!
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Here’s another tidbit that will encourage you to take the stairs more: only use the restroom on either the floor above you or below you. Take the stairs to and back to your office or desk.
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Tip #3: Invest in Low Impact Exercise
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Want to step up your active lifestyle at your desk or workspace? If so, look into getting a standing desk.
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Standing desks may not help you walk more, but they will help you stand more. Additionally, standing more while working will help increase blood flow and circulation.
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Do you ever get the midday slump and want to take a nap? That is a common side effect from poor circulation resulting from prolonged periods of sitting. The more you stand, the more energized you’ll feel!
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Don’t like the idea of a standing desk? Try out an under desk bike or elliptical machine. They aren’t that expensive. Plus, under desk exercise equipment can provide an easy way to practice low impact exercise while at work.
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Make the Leap

Whether you decide to start walking around the block during your lunch break or invest in a standing desk, the most important part of being more active is to simply start.
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Try not to overwhelm yourself with a huge lifestyle change either; the best way to adopt a less sedentary lifestyle is by making small, incremental changes.

Thank you for reading! Have any other tips on staying healthy at work? Feel free to share in the comments section.
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Post by Jesse Breaux
breaux.jesse10@gmail.com
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Share with us your secrets and tips for staying healthy at the office!
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High Energy Levels in School ~ 5 Top Ways to Achieve This!

August 18, 2017 by Fiddle

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High Energy Levels in School

5 Top Ways to Achieve This!
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As a student, you may find yourself always tired and weak during class to the extent that you would just stare into the ceiling or take a nap.
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In fact, you may find yourself attending some classes specifically with the intention to take a nap.
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Feeling weak and disinterested during class is a common phenomenon that most students are struggling with. This is often as a result of low energy levels. High energy levels are vital for boosting your concentration as well as alertness.
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High energy levels can be maintained; below are 5 ways to achieve this:
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1. Avoid Skipping Meals

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You are the food you eat and it goes without saying that you are not what you do not consume.
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In most cases, you may find yourself having to skip a meal such as breakfast due to being late. Or you could just be lazy and don’t feel like serving yourself.
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To remain energetic, you should eat regularly and healthily. Not skipping a meal does not mean that you are permitted to eat anything.
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Watch out what you eat. Avoid such foods as carbohydrates, sodas and other sugar-enhanced foods. Instead, eat nuts, eggs, fatty fish, butter and avocados. Do not forget to drink lots of water.
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2. Get Enough Sleep
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One of the reasons that may contribute to you feeling weak and disinterested in class is either total lack of sleep or inadequate sleeping hours.
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Sleep is a key activity and sufficient sleep gives you energy to keep active during the day.
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After a long and tiring day, sleep is the only thing that supplies your energy back and helps your body recover back to normal. You are supposed to sleep for at least eight hours a night.

Many students ignore this important stage of life, sleep, as they spent more time either going through their phones, studying, or chatting with friends.
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However, you may be experiencing difficulties in sleeping. This can be a health-related problem such as high blood pressure or stroke, and it is advisable that you consult a medical practitioner.
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Sleep deprivation is the number one contributor to poor energy levels as well as a lousy and unexciting productivity during the day.
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3. Get up and walk around the block
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The longer you sit at one place, the more your energy is used up, and the more you become lousy and disinterested in class. Your energy levels are retained and sustained when you are active. Research has shown that your brain receives close to 60 liters of blood every hour, supplying it with oxygen as well as nutrients.

The pumping of blood to your brain is fastened when you are involved in an activity such as walking. When you are docile, the flow of blood to your brain slows down and you may start feeling like taking a nap.
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Remember that all work and no play makes Jack a dull boy. Having sat for some time, and feeling tired, the best way to regain your alertness is to stand up and walk around the block before coming back.
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4. Avoid stressful situations
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Your stress level impacts on how energetic and active your day in class will be. Stress leads you to stray away from the matter at hand and concentrate on whatever is stressing you. There are tactics that you can use to reduce or avoid stress.
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You can avoid stress by:

Maintaining positivity during the day. Don’t dwell on the negative always.
Spend more time with cheerful friends and those who add value in your life.
Take a cold shower. This helps you relax and activates the parasympathetic nervous system.
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5. Take a nap
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If your body needs a nap, give in to it once in a while. Obviously it’s best to just go to bed early anyway, but taking a nap helps your body and brain to relax and regain some energy in a pinch.
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It is recommended that taking a nap of 20 to 30 minutes is healthy and keeps your energy levels high.
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Taking a nap is not a sign of being lazy, but do not use it as an excuse to skip class.
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Finding it hard to stay awake and remain energetic during class is not strange and should not worry you.
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The good news is that this can be avoided by following the five steps outlined above. Follow them, try them out and remain alert in class.
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Post by Dixie Somers
dixiesomers@gmail.com

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Office Fitness Exercises ~ 4 Quick Daily Exercises without a Gym