Workplace Health
It’s that time of year when we are all more focused on our health and wellness. I thought I would take advantage of this mini-window of opportunity to help us all create some new, healthier habits!
For those of you who are sitting at a desk hovered over a computer or laptop, most of the day, this blog is for you!
My work at EllenDolgen.com keeps me glued to my desk chair working on my computer most of the day and sometimes into the night. Consequently, I find myself experiencing a variety of neck/back challenges that I never used to have. Arg!!
I reached out to my wonderful trainer, Daniel Shamburg, MS, CSCS and founder of ShiftFitness, who helps me stay on my path of healthy aging to see how I can best tackle this new work related problem. .
Daniel told me there are a number of tips that can help those of us whose jobs cause us to be glued to the internet, stay pain-free while we work.
- Be more aware of your posture. Posture, like muscles, needs to be worked on to improve. When we sit for prolonged periods of time the head, shoulders and torso round forward. This forward posture increases the amount of strain on our neck and spine. Over time, chronic shoulder, neck, and low back pain can develop.
- Take a break and stand up! Take a break and stand every 30 minutes (2 – 5 minutes at a time). I now use the timer on my cell phone to remind me to get up and take a break, being mindful of getting my shoulder and neck back.
- Exercise during the day. Walk stairs, stretch, and activate your muscles. Daniel recommends establishing a daily step goal using these guidelines:
- Less than 5,000 steps = Sedentary
- 5,000 – 7499 = Low Active
- 7,500 – 9,999 = Somewhat Active
- Greater than 10,000 steps = Active
You can purchase devices like Fitbit, which is a pedometer that will keep track of your steps and help motivate you to get up and move. Some of these type of devices can even alert you when you haven’t been moving! Don’t worry, they don’t yell, these are gentle reminders.
- Use proper sitting form.
- Keep your feet planted evenly on the floor.
- Sit up straight and tall with your shoulders pulled back. (This one is challenging for me!)
- Align your ears, shoulders & hips.
- Adjust monitor height so that your web taskbar is at eye level. (This makes a huge difference!)
- Utilize Mobility and Strength Exercises.
- Strengthen your back muscles (which keep you upright and with good posture).
- Stretch the shoulder and chest muscles (which pull your head and shoulders forward when sitting for too long).
- Take a look at this video for an example of these strength exercises.
Daniel is my healthy aging angel! For more information about Daniel Shamburg go to ShiftFitness or follow him on twitter and facebook!
Gotta go now, my timer just went off. I have to check my poster now. Shoulders pulled back, time to take a break, stand up!
My Motto: Suffering in silence is OUT! Reaching out is IN!
Click here to download my free eBook, MENOPAUSE MONDAYS The Girlfriend’s Guide To Surviving and Thriving During Perimenopause and Menopause.
For health advocate and menopause expert Ellen Dolgen, menopause education is a mission. Spurred by her own experience struggling with the symptoms of menopause, Dolgen has devoted the last ten years of her life to helping other women during this often difficult time.
As a result of the overwhelming response from her burgeoning audiences and followers’ requests for empowering information they could trust, EllenDolgen.com and her Menopause MondaysTM Blog was born.
Together with her son, Jack, she created a FREE eBook, MENOPAUSE MONDAYS The Girlfriend’s Guide to Surviving and Thriving During Perimenopause and Menopause, a comprehensive guide to all things menopause—the symptoms, the treatments, and the long-range effects on a woman’s health. Dolgen shares the expertise of numerous specialists to replace confusion and embarrassment with medically sound solutions, presented in an entertaining and informative way. There you will find detailed descriptions and treatments for the symptoms you or your loved one may experience, from hot flashes and mood swings to mental fogginess and loss of libido, and lots more in between.
Visit Ellen at: www.ellendolgen.com/
Get her free e-Book: www.ellendolgen.com/menopause-book
