Office Health Tips for Busy People

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The body is a very sensitive and prolonged sitting can do a great deal of damage that people do not even realize. Luckily there are innovative exercises that you can do throughout the day to change things for you, even if you’re desk-bound in a chair.

Taking care of your body is important to keeping healthy and motivated throughout the day at the workplace. I am going to go over why sitting comfortable in your chair can actually be detrimental to you and your health. First of all, it is very easy to be obese while sitting comfortable in a chair all day and not moving. The risk of heart disease dramatically increases the longer you spend time in your chair.

Your body responds to the sitting by cramping up. Your lower back is constantly in tension while leaning back into a chair. The iliopsoas muscles are in compression causing the disks in your spine to shift, and little shift can lead to hernias. The shift causes pain in your sciatic nerves and that constant pressure on your vertebra crushes your nerves and causes swelling.

Despite the pain that can be caused by sitting down too long, it can easily be fixed by some office stretches.

The easiest way to stretch your lower back is place your hands on your lower back and create an arc lean back. This will stretch your lower back taking the tension off of it so the nerves are not crushed by the back of your chair.

You can also bend over and touch your feet while sitting in your chair to stretch your back the other way as well.

 

Health Tips for a Healthier New Year That Are Easy to Follow

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Health Tips for the New Year

As the New Year begins most people are thinking about what they can do to improve their health in 2013. Most people spend their time focusing on losing weight. Now what I am going to suggest may not be new to you. My point is to suggest we keep our New Year’s health resolutions simple, by doing the things that are basic to living a healthy lifestyle before going off and spending lots of money on some new health fad.

Here are some health basics:

Water: drink plenty of clean pure water at least 8 glasses a day.

Nutrition: Eat plenty of fresh fruits and vegetables. Stay clear of saturated fats and don’t eat foods containing trans fats. Avoid prepared foods.

Exercise: Exercise regularly, but try to keep from over doing which may result in your quitting because it is too hard. Walking is a good exercise and so is deep breathing exercises and you don’t need any special equipment. The idea is to get moving.

Rest: Try to get good night’s sleep to refresh your body’s strength and energy.

Now these are just some simple health tips and health information most of us know about but fail to do consistently. We start out in January with great enthusiasm but by March we are back to our old routines. The problem then is not knowledge of what do but the motivation to make our efforts become a welcomed habit.

Here are some tips that my help your motivation.

Goals- You must have a clear and measurable goal. Write it down post it where you can see it and tell others of your goal.

Support– a good support system helps especially when you have problems staying on track. Also be there for others with similar goals, by helping others attain their goals we can help ourselves.

Positive-: Part of the problem may be our self-conscious mind is sending us negative thoughts. Try positive affirmations repeated throughout the day. Change such words as can’t to will and problem to opportunity.

Picture: Picture yourself reaching your goal, what will you look like, how will you feel, what will your life be like as a result of having reached your goal, and what affect will this positive outcome have on improving your self-esteem?

Laugh: Have fun in your efforts to reach your goal being too serious may hinder your efforts.

 

HEALTHFUL TIPS 101 – For Holistic Living

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Hello to you all,Australia is one of the many western societies becoming a place of obsessive, poor nutrient over-eating; many Australians have poor time management coupled with misguided incentives and misinformation, health has been put in the back of our minds. The health of our western culture is decreasing rapidly. More influence from the drug companies is steering many toward artificial and short term answers. Weight loss surgery and weight loss pills are becoming the norm in our society. Pharmaceutical companies are pumping out millions of pills to the unsuspecting public to merely treat the “symptoms”* of poor health related deficiencies and all the while multiple negative reactions cause many to go through the whole process again months or even weeks or days later to receive more “Bandaid Solutions”*.This article presents a practical approach to achieving and maintaining Optimum health• NUTRITION; Your knowledge and wisdom
With the weather as erratic as it is around the globe, cooling down to the chills of autumn (fall) and winter, or heating up to the searing temperatures of hot summer days it is important to be feeding the body with the right amount of HEALTHY, FRESH and ORGANIC nutrition to support a sustainable healthy lifestyle. Eat into some fresh homemade vegetable soups which are quickly absorbed into the body due to their already liquid state. Fresh fruits are also a staple part of a healthy and sustainable lifestyle as well as lean and organic meats from chicken and beef to fish and other extremely lean game meats which are exceptionally high in protein and Iron whilst very low in fat.Most local fresh food markets (NOT SUPERMARKETS) are a great source of healthy nutrient rich food and you can enjoy the atmosphere with a friend over a healthy lunch. If you are unable to make it to the markets and your only choice is the supermarket, then I encourage you to do your shopping from around the outside edge of the shop, where all the freshest vegetables, meats, dairy and fresher bread are kept. Purchase or even grow (if you can) some herbs and spices to enhance the flavour of your meals as well as increase the amount of minerals in your diet. Minerals help the body absorb all the vitamins which work to build better a overall health.With my experience in the health and Fitness industry i have recognised that very rarely do many of my clients focus on, take note of or are even aware of state of interior health, yet only later after the health has destabilised to the point of illness or disease do many recognise it in their lack of energy, motivation, fluctuating weight (not always increased) and lastly decreased health status.Here are a few questions you should be asking yourself and answering…honestly!1. Are you concerned with the amount of toxins and chemicals in your environment?
2. Do you feel you get enough nutrition from the food you currently eat?
3. Do you eat organic produce?
4. Do you currently get a sound 8 hours sleep every night?
5. Do you feel alert every morning when you wake?
6. Do you have a hard time losing weight?
7. Do you consume coffee, tea, sugar, candy or similar products to give you a boost during the day?• More than 65 insecticides, pesticides and herbicides can be found on everyday produce purchased at the market?
• More people today are reliant on outside stimulants to get through the day, caffeine being the biggest culprit
• Most of us currently have a scheduled maintenance for our car, our home air conditioner, water systems and even our pools; but we are not always as diligent with our own internal maintenance.”Education and Not Medication Is the Key To Optimum, Sustainable Health & Wellness”You see then, the biggest issue (pardon the pun) for many people this day and age in our western societies isn’t just a lack of fitness, motivation, determination but also a lack of real and life giving knowledge and education when it comes to healthy nutrition and sustainability. As a health professional I believe and promote a holistic approach to a complete and sustainable lifestyle. Health professionals should be educating clients and patients toward a holistic and complete lifestyle through adequate nutrition and exercise. I firmly believe that education and not medication is the key to an optimum, sustainable health and wellness.• EXERCISE; Your healthy motivation to achieve!The days are gone when:1. A simple walk around the block was the motivation to go to the shops and buy the milk and bread. Instead Today: driving to the shops in the car is much more time efficient.
2. A game of football, cricket or soccer in the street was interrupted by passing cars and the milkman! Instead Today: interrupted by a new game for the “simulated game console”
3. A rainy day was spent inside playing cards, building miniature battle grounds in the bedroom, a game of monopoly or scrabble Instead Today: hours spent in front of the 100cm plasma playing the latest software game
4. The tired parent preparing a simple meal consisting a platter of fresh carrots, celery, cheese, tomato, capsicum, cucumber, beetroot, apples, bananas, nuts, bread rolls, sliced ham and turkey… and that is just what I can remember from when I was 5yrs old. Instead Today: order FATTY, OVERCOOKED, UNHEALTHY TAKE AWAYThese are just a few examples of the changes which I have noticed in the Australian western cultured background of the last 30 years and I grew up in a large family where everyone who could; played soccer, gymnastics, cricket, basket ball, hockey, volleyball, tennis, AFL, rugby league, rugby union..you name it we played it either competitively or in a backyard, quiet street capacity. Exercise has been left in the dark and only the committed, sport goal oriented, individuals remain. Otherwise it is those committed to some sort of weekly fitness program with a personal trainer. To those who don’t have a personal trainer and last longer than 12 months, striving for above average health…congratulations. I’m talking about those who may be in the category of gold passes to their local gym, I’m talking about those who step outside at any time of the year and participate in some sort of exercise regimen or personal health interest.1. What makes you tick, is it coffee or endorphins?
2. What food did you eat as a child, was it chocolate cake or fruit?
3. How many times can you run around the block without getting tired?
4. Have you been inspired to go for a walk, ride, run or swim in the last 30 days?
5. Have you just eaten so much food that you feel lethargic?
6. How many times have you been sick this year?
7. How many times did you get sick last year?NOTE: This is the beginning of my Global Campaign: HOLISTIC LIVING; this is the first of my Monthly “Holistic Healthful Tips”I will continue to place them in the same category HEALTH AND FITNESS; NUTRITIONI am happy to take feedback from any of my articles and invite all to print and share these with those who they feel need some inspiration and encouragement.