Did you know that 1 in 10 premature deaths are caused by inactivity and lack of exercise? The World Health Organization (WHO) lists inactivity as the fourth biggest killer in adults. Research has shown that sitting for prolonged periods of time is degrading to our health, and that our bodies actually thrive on motion. While sitting through long commutes and working even longer hours can make staying active difficult, there are steps you can take to reverse the negative effects of inactivity.
Below, we have listed our top 10 ways to stay active throughout the day:
Throughout the past eight weeks, Relax The Back encouraged fans to move throughout their day to have a productive, pain-free, and healthy workday. We emphasized the importance of movement and a properly set up workstation as well as the pains and strains that can be caused by poor ergonomics. Eight lucky winners were picked to receive office products that would help transform their workspace into a happy, healthy work environment.
Congratulations to the following Relax The Back community members:
In addition to giving away office products, we provided solutions to workplace pains and simple tips to help you move throughout the day. We truly hope these tips, solutions, and office products helped inform you about the importance of ergonomics and healthy habits, not just in the office but outside of work as well.
Sometimes we need a little help with ways we can stay productive and comfortable in a work environment whether that is at home or in the office. At Relax The Back, we realize the importance of movement throughout the day and want to help you have a more productive workday. We will be highlighting a number of individuals in different fields who have insightful tips and tricks to encourage you to move throughout the day to increase productivity, energy, and overall health.
Dr. Talli van Sunder is a physical therapist by trade and a health fanatic by passion. She is a 2008 & 2009 Podcast Award Finalist, a blogger, a wife and a mother. She created beinghealthy.tv to help others achieve better health and to share the lessons she’s learned over the years on staying healthy with a busy schedule.
Talli highlights her tips on how to maximize workplace productivity & comfort:
You can follow her on Twitter and Facebook for more tips and inspiration and catch her podcasts at beinghealthy.tv.
As you’re reading this article, observe how you’re seated and viewing it. Chances are you’re slumped over your chair with curved shoulders and your head tilted forward at an uncomfortable angle. If you’re accessing this on a tablet, the chances are likely higher. This poor posture called “tech neck” is caused by straining your neck forward to meet your screen. While we cannot deny the ever-increasing demands and convenience of mobile work and play, we can make sure that technology makes our lives easier and not worse.
Staying in this “tech neck” or “forward head posture” can cause muscle strain, disc herniation, pinched nerves, upper back pain, and vascular disease as slouching can reduce lung capacity. So what’s a plugged-in generation and workforce to do?
- Take frequent breaks – About every 20 minutes, break your eyes from your screen to roll your shoulders and neck. Take a short walk – your work will be there when you return.
- Bring the screen to you – Consider using ergonomically designed mounts such as the Monitor Mount iPad Holder to minimize eye/neck strain. For those who prefer to work on your favorite sofa, the Tablet Floor Stand works well as a freestanding table.
- Stretch Your Neck – Some easy neck stretches include chin tucks, tilting your head side to side by bringing your ear close to the shoulder, rotating your chin towards each shoulder, and pushing your chin down towards your neck with your finger.
More than 60% of American adults share their bed with a significant other. Although this can mean a sound and cozy sleep, it can also bring about issues with snoring, distractions, temperature control, and tossing and turning. If this applies to you, help is on the way.
Following are ten tips that should bring you a more restful night’s sleep in no time:
- Make getting a good night’s sleep a top priority. Don’t let it fall to the bottom of the list, since it affects your mental and physical health, responses to stress, and even productivity at work.
- Find the right pillow, and keep it fresh. Your pillow is key in helping you fall asleep, stay asleep, and wake up pain-free. Find one that works for you, and replace it every two to three years. During that time, it both changes shape and collects enough dust mites, bacteria, mold, and perspiration to make it unhealthy.
- Invest in the best mattress for both of you. About half of all married couples would now choose a mattress as their first purchase. Try out a number of options, ideally with an expert, to find a mattress with lasting comfort and support for two. A good option can be memory foam, especially since it diminishes the effects of tossing and turning.
- Try staggering bedtimes. If your partner’s snoring or movement keeps you from falling asleep, head to bed first so that you’re sleeping soundly by the time they join you.
- Control the temperature under the covers. Since people often have different temperature preferences, try using separate blankets. If you want to avoid the bedspread barrier, a ChiliPad or similar item could be the answer. ChiliPad is a dual-zone mattress pad that both cools and heats, setting a separate temperature for each side of the bed.
- Keep the room dark. Even a small amount of light can make a difference in your ability to sleep deeply. If necessary, use a sleep mask – some of which feature the added benefit of adding warmth, coolness, or the relaxing scent of lavender.
- Turn off the TV and close the laptop. These are two big distractions that keep your brain awake, your bedroom lit, and you and your partner from sleeping deeply.
- Pay attention to your sleeping position. Whether you sleep on your back, side or stomach can affect a number of things, from snoring to causing or relieving pain. Discuss sleeping positions with your partner and, if needed, explore options like a body pillow or ContourSide pillow.
- Minimize disruptions. If at all possible, keep the kids and pets out of the bed. It’s good for your sleep – and your relationship.
- Relaaaax… At the end of the day, your bedroom is an ideal place to disconnect from the world and reconnect with each other. Curl up and enjoy your zzzzzzz’s.
You can learn more about how to choose a mattress and pillow, as well as the benefits of different sleep positions by clicking here.