Tips for Workplace Wellness
FIND REASONS NOT TO SIT
Take as long as possible before sitting down. Hold walking meetings. Deliver messages in person. Use a bathroom on the other side of the building or on another floor. Replace your chair with a stability ball. It may seem awkward at first, but it helps you maintain good posture, and by balancing, you’re working your core muscles (abs and back) all day.
Aerobics
Walk briskly enough for noticeable breathing, but still be able to sing the ABC song.
Standing Abdominal Exercise
Lift your knee as high as you can while contracting the lower abdominal muscles. 8-12 times each side.
Strength Moves
Use water bottles or packs of printer paper to do bicep curls and shoulder raises.
STRETCHING IS THE ANTIDOTE
Staring at a computer screen for hours on end can leave you with a brain fog, and feeling tied up in knots. Use these stretches.
Onward and Upward
Stand up and raise both hands above your head. Alternating sides reach for the ceiling as if crawling upward. 3-5 times each side.
Hallelujah
While sitting, stretch your arms up over your head, inhale, arch your back, relax and exhale.
Two in One
Stretch your arms and chest in one easy move. Remain seated and link your hands together behind your back, over the top of your chair. Lift your arms slightly, and push away from your body, hold for 8 seconds and repeat.
Calf Stretch
Sitting upright, lift and straighten the leg, then flex your foot. Repeat several times with each leg.
Grand Finale
Pull your chair back from the desk so you’ll have more room - and avoid a concussion. Bend forward and grab your ankles, then arch your back to stretch. Relax and repeat.
The Hygienic Challenge
Unless you have access to a gym, either on premise or nearby, you won’t be working out long or hard enough to get all frothy. Some workplace exercises and stretches won’t even require a change of shoes or clothes. Now about your hair, if it’s really a big issue, tie it back. A small bag packed with baby wipes, deodorant and makeup is more than enough for touch ups.
Please Don’t Feed The Workers
Other than lunchtime, inevitably there will be cause for celebration. Whatever shall you do? There are a couple of options: Throw caution to the wind and party hardy. Remove yourself from the area. Bring your own goodies. Or, try your best to convince the party planner to make it a healthy spread or at least include some healthy choices.
Fending Off The Vending Machines
Once in a while you can come up with something that is a reasonable facsimile of good a selection. Pretzels if they are whole wheat, microwave popcorn, low fat or fat free, baked chips and other crunchies; licorice, peppermints, chewing gum and the plainest cookies available. This is an area where reading labels and being familiar with serving size is crucial.
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