The Downlow of Desk Jobs

"Exercise is the key not only to physical health but to peace of mind." -Nelson Mandela

We all need to earn a living and sometimes that living keeps us in one place throughout the day for too long. If your job requires you to sit in front of a computer for hours on end, your health is at risk. According to www.wellworksforyou.com, there are 6 health risks and solutions to consider:

1-     Bacteria and Germs: “Sneezing and other bacteria-breeding sources reside in the workplace frequently. In fact, your keyboard is probably the most germ-collecting surface on a desk. Keep your desk area as clean as possible, preferably with regular usage of anti-bacterial wipes or cleaners.”

2-     Computer Blue Light: “According to research, the blue light emitted from electronic devices, like computer screens, can harm vision. Ophthalmologist recommend taking frequent breaks from looking at a computer screen. There are also special blue-light-blocking glasses that can help protect you from blue light while you’re working.”

3-     Posture Problems: “Most people have less than perfect posture when sitting at a desk. Having your arms too high or too low in proximity to a keyboard can cause neck and shoulder problems. Laptops, too, often cause strain on the neck from constantly looking down at the screen. Position your screen high enough so you can look straight at it, rather than down, adjust your monitor’s position to reduce eyestrain, tweak the room lighting with blinds or shades to reduce glare, use the 20-20-20* rule to rest your eyes, exercise your eyes, and take frequent breaks from looking at the screen.”

4-     Leg Pain and Swelling: “Leg pain and swelling can arise due to poor circulation in the legs, resulting in fluid buildup and discomfort. Symptoms can include swelling in the legs or ankles, pain or cramping, and visible veins or varicose veins. Prolonged immobility can also raise the risk of deep vein thrombosis (DVT), a serious condition where blood clots form in the veins and increase the risk of pulmonary embolism.” Solutions include taking regular interval breaks from sitting and walking during lunch and/or every 1.5 hours for 15 minutes, avoid crossing your legs to help maintain proper blood flow, when sitting, raise your legs in a 90- degree angle with feet flat on the floor, wear compression socks along with this elevation technique will help alleviate the swelling. Always consult your doctor for help.

5-     Snack Liabilities: “There is a greater tendency to snack when you are not hungry because sitting for too long or for long periods at a time means the body is deprived of exercise.” See snack options below

6-     Mental Fatigue: “Remaining sedentary and staring at a computer screen without taking breaks can lead to feelings of fatigue, mental fog, tiredness, and irritability.

Ideas to help alleviate some desk job damage:

If walking is just not possible, stand and stretch as often as you can. Basic stretches can help reduce tension and stress in your muscles. Consider swapping out your desk chair that offers proper lumbar support.

Build Stamina slowly. If walking during lunch is working for you, add stretches before and after walking to keep you from sitting too long. If walking is hit or miss during lunch consider where you park and purposely park far away so that you are forced to walk to and from your car every day. Consider taking the stairs instead of the elevator.

Depending on how many floors up your office is, build up to climbing the stairs one floor at a time. First day or week, one set of stairs then the elevator for the rest of the climb. Second day or week, 2 sets of stairs and the elevator for the rest of the climb. Build up to taking the stairs exclusively. Watch your progress by wearing a pedometer to measure your progress.

Bands are easy to use when sitting at your desk. Great arm workout in 5 minutes.

10 Ways to Stay Healthy at Work:

1- Take hourly breaks

2- Take your phone calls outside

3- Use a pedometer

4- Take the stairs

5- Organize your workspace

6- Make a standing desk

7- Get a goal setting buddy

8- Park far away

9- Stock up on healthy snacks

10- Don't eat at your desk

Exercises to do at your desk:

1- Tricep dips. With your back turned away from your desk, place your hands on top of the desk and dip down from the elbows and back up again.

2- Sitting in your office chair, hold on to the underside of the chair and raise your legs one at time up and down.

3- Sitting in your office chair, place one hand on the desk and twist as far as you can to the back then the opposite way, for a good spinal stretch.

"Health is a relationship between you and your body." -Terri Guillem

Healthy foods to choose when working at a desk job:

Recipe presented by Inspired Taste: Easy Roasted Pumpkin Seeds Recipe

FYI: 1oz. or 28g of pumpkin seeds contain approx.. 160 calories

1 ½ cups pumpkin seeds

2 teaspoons fine sea salt, plus more for serving

2 teaspoons olive oil, melted coconut oil, or nut oil like walnut

2 teaspoons favorite spice blend such as pumpkin pie spice, curry powder, onion soup mix, harissa or chili powder

Directions

1Preheat the oven to 350°F (177°C). Line a baking sheet with parchment paper and set aside.

2Fill a medium saucepan with 2 cups of water and season with 2 teaspoons of salt. Bring to a boil.

3Meanwhile, scoop the seeds from your pumpkin. Add the pumpkin seeds to a bowl filled with cold water and swish them until they float and are mostly clean.

4Add the cleaned seeds to the boiling salted water. Simmer for 5 minutes.

5Drain and pull away any remaining pumpkin attached to the seeds.

6Scatter the seeds onto clean dishcloths and pat them very dry.

7Mound the dried seeds onto the prepared baking sheet. Add the oil and spices, then toss until well coated.

8Spread the seeds into one layer. Bake, stirring the seeds at least once, until fragrant and golden around the edges, 10 to 25 minutes, depending on the size of the seeds.

Health benefits of Roasted Pumpkin Seeds:

1-     Valuable nutrients: 3g carbs, 8.6g protein, 14g fat, 1.7g fiber, 40% magnesium, 20% zinc, 14% iron

2-     Potential to improve prostate and bladder health

3-     High in magnesium

4-     Potential to improve heart health

5-     Can lower blood sugar levels

6-     May improve sleep due to magnesium content

Snack time heals all wounds.

Raisins

Health Benefits of Raisins according to www.webmd.com:

1-     Raisins are packed with energy and are rich in fiber, vitamins, and minerals

2-     Raisins contain phytonutrients that contain antioxidants and antimicrobial properties for better oral health

3-     Raisins help support gut and heart health, lower risk of chronic disease

4-     1 cup = 120 calories, 2 g fiber, 0g fat, 32 g carbs., 26 grams natural sugar but a low glycemic index, 25mg calcium

Ways to enjoy raisins:

1-     Mix with nuts as a trail mix

2-     Toss into a green salad

3-     Sprinkle on top of yogurt, oatmeal or fiber cereal

4-     Bake bread, cookies, muffins or scones

5-     Add to farro salad or any whole grain salad

Health is not just the absence of illness, it is a state of physical, mental, and social well-being.

Call to Action:

If you do not currently include any exercise at your job, which exercise will you choose to begin incorporating for better overall health?

*20-20-20 Rule: Every 20 minutes, find an object about 20 feet away and stare at it for 20 seconds. The purpose of this trick is to exercise your eyes and give them a break from your monitor’s bright backlight. Apps that might help you remember to take a break can be found at BreakTakerforWindows, or TimeOutforMac or set a timer at intervals throughout the day to remind you.

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