Following on from Monday, here are some more tips to keep your mind and body healthy, no matter how many hours you’re at work this week. Remember, they only work if you actually do them. So pick the tips that you need the most and fit them into your day. Good luck!
- Take mini breaks Sitting in the same position all day long limits circulation, leading to tingling in your fingers and toes as well as swelling in your feet. Also, when you sit for a long period of time, your spine remains in a state of compression. Small breaks will help to decompress your spine and boost circulation. Stepping away from your desk, even for a short period of time, will also reduce mental stress. Taking a small break can be taking a walk to chat to a colleague instead of calling, going for a coffee or water, walking up a flight of stairs, stretching or simply moving your body.
- Stretch your muscles: Every desk-bound body that I train has a tight back, neck, chest and shoulders. Make sure you don’t become another statistic by stretching often. There are a few stretch recommendations at the bottom of this post.
- Lunch breaks – not just for lunch: Walk to a nearby cafe, walk for half of your lunch break, go for a swim, go to a nearby gym… the bottom line is to move as much as possible! You will be amazed by the power of exercise. It reduces physical and emotional stress, gives you a feeling of accomplishment, keeps your body healthy, is a great way to stay in shape and has been proven again and again to make you more productive at work in the afternoon.
- Fuel your body: Drink. And I don’t mean after work on a Friday. Dehydration can make you tired and sluggish. Eat small meals throughout the day to fuel your body properly. Think of your body as if it were a campfire. If you put too much wood (food) on the fire at once, the fire will get smothered and burn out. If you forget to put wood on the fire, it will die out. However, if you add small amounts of wood all day long to the fire, it will continue to burn. This is just like your metabolism. If you do not continually fuel it (every 3-4 hours), it will burn out. Overall, you will feel more energetic and you will not be hungry.
Stretch recommendations
Neck and Shoulders:
- Sitting or standing, hang your arms at your sides.
- Tilt your head sideways to one shoulder.
- Put slight pressure on your head by pushing down with your hand (If your head is tilted to right shoulder, use right hand).
- Leave your opposite arm hanging to the floor.
- Hold for 15 seconds.
- Repeat on the other side.
Back and Shoulders:
- Standing or sitting, reach one arm over your head.
- With the opposite arm, reach toward the floor.
- Hold for 15 seconds.
- Repeat on the opposite side.
Back:
- Standing or sitting, place hands on your hips.
- Slowly twist at your waist as if you were looking over your shoulder.
- Hold for 15 seconds.
- Repeat on the opposite side.
