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August 12, 2013
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In Today's Issue
- The Healthy Back Institute's Back Pain Relief Journal
- Improve Your Health At Your Desk
- Overweight? Shocking Proof that it may not be your fault
The Healthy Back Institute's Back Pain Relief Journal
Jesse Cannone, co-founder of The Healthy Back Institute, has helped over 50,000 "lost cause" back pain sufferers finally get lasting pain relief. Now, he proclaims... For 15 years their step-by-step system has helped over 50,000 people who've suffered from scoliosis ... herniated discs ... sciatica ... arthritis of the spine ... spinal stenosis ... lower back pain ... upper back pain and more... It only takes a few minutes per day. Click through to read their free report here today...*Disclosure: compensated affiliate*
Improve Your Health At Your Desk
Dear Reader,
Many jobs call for sitting at a desk, before a computer, for most of the workday. If you sit for more than 6 hours a day, a study in the American Journal of Epidemiology finds you increase your chances of having diabetes, heart disease or being obese by 18%. But what can you do... it's you're job, your way to earn a living.
Here are some suggestions to handle the inevitable aches and pains of spending hours at that desk.
Your aching back: hours bent over a keyboard can bend your spine over time, so that first comes a twinge, then you're hunched over and hurting. Most people don't have their desk set up in order to promote good posture, so you should start there. The top of the monitor should be in line with your eyes; your hips level with your knees when you're sitting. Make sure your keyboard and mouse are placed so that you can keep your wrists straight and your elbows by your side. Use the back of your chair for support as much as you can, and it's never a bad idea to get up every hour and move around, stretch, walk about.
Your failing vision: research has shown that most people spend 2,740 hours a year before a computer screen. What's more, 90% of regular computer users report having regular headaches, aching eyes and progressive short sightedness. If your display looks like a light source, it's too bright, dull and gray is too dark. The best protection is the 20-20-20 rule - every 20 minutes take a 20 second break and look at something 20 feet from you. This relaxes your eye muscles and helps hold onto your long distance vision. Studies show we blink about 5,040 times over 7 hours, but just 1,008 during a long stint in front of the computer screen, so that breaks for your eyes are important.
Your expanding waistline: even if you hit the gym every day, sitting for long periods of time will add flab to your waistline. A study in the American Journal of Physiology found up to 50% more fat is made in parts of the body that you put extended pressure on. Sitting form ore than one hour in the same position truly ups your risk of obesity. Try standing when you talk on the phone, or go for tea/coffee on a regular basis. You might also try wearing an activity monitor to see where you stand now, and set targets for activity later on.
Continues below...
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Overweight? Shocking Proof that it may not be your fault
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Improve Your Health At Your Desk Continued...
Your time out of work: many people work long hours each week, and upping the time spent sitting only makes things worse. Instead leave work on time as often as possible with the focus on working efficiently during the time you are in the office. Consider using better time management techniques as these often help you get more done. Prioritize what must be accomplished and set a strict deadline for each task. Attend classes directly after work, which allows no time to come up with excuses.
Some other ideas that can help fight the dangers of sitting so much...
" Take the stairs over the elevator, as this can help fight weight gain, and get your blood pumping, muscles moving.
" Walk and talk face to face, rather than sending an email, as any interruption to sedentary time is a good thing. So grab any chance to get up and move.
" Hold walking meetings, when practical. This can be laps around the office, a trip around the parking lot or the grounds outside.
" Do stretches at your desk, as even this brief movement can help mitigate the effects of sitting for hours on end. Lift both arms over your head, or roll your head shoulder to shoulder, or consider some of the yoga poses that might help release tension and ease the day's stress.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.menshealth.co.uk/healthy/symptoms-treatment/better-desk-health
Access the study article, 2013, American Journal of Epidemiology:
http://aje.oxfordjournals.org/content/177/suppl_11/
S1.full.pdf+html?sid=2de023a7-bac0-4cf8-bffe-25c1c4d77a3b
SER Annual Meeting, June 18-21, 2013:
http://www.epiresearch.org/meeting/
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