ONE TRAINING presents HEALTHY TIPS FOR A DESK JOB

If you’re like the majority of Americans, you might spend close to 8 hours a day in a chair and the truth is that sitting all day can be hazardous to your health!

 

 

HEALTH RISKS of a SEDENTARY DESK JOB

·          Heart Disease / Obesity / Diabetes

·          Spine Damage

·          Muscle stiffness and failure, poor balance and mobility, and lower-back, neck, and hip pain (see below)

Fascia is a tough connective tissue that covers all your muscles. While fascia is pliable, it tends to "set" in the position your muscles are in most often. So if you sit most of the time, your fascia adapts to that specific position.

 

Your hips and thighs are bent when you are sitting, which causes the muscles on the front of your thighs, known as hip flexors, to contract slightly, or shorten. The more you sit, the more the fascia will keep your hip flexors shortened.  As a result, you’re not walking tall and straight because your fascia has adapted more to sitting than standing.

 

Shoulders and upper back slumped over a keyboard; this eventually becomes your normal posture. That's not just an issue in terms of how you look; it frequently leads to chronic neck and shoulder pain

 

Also, people who frequently cross their legs a certain way can experience hip imbalances. This makes your entire lower body less stable.

 

If you spend too much time in a chair, your glute muscles will actually 'forget' how to fire.  Your glutes, or butt muscles, are your body's largest muscle group. So if they aren't functioning properly, you won't burn as much fat. And, muscles burn calories.

 

Weak glutes as well as tight hip flexors cause your pelvis to tilt forward. This puts stress on your lumbar spine, resulting in lower-back pain. It also pushes your belly out, which gives you a protruding gut even if you don't have an ounce of fat.

 

TIPS AND TRICKS

• Set reminders to take a break every hour to stand up, stretch, and walk around
• Take phone calls standing up
• Stretch and exercise at your desk (see below)
• Get up to refill your water bottle or glass – 8x
• Bring in a healthy lunch and pre-portioned snacks (see below)
• Listen to music to keep your mind alert. Most local radio stations now stream online or you can use Spotify, Iheartradio, Pandora, etc.

 

If you can, try to work out during lunch and eat at your desk later. Even going for a walk or climbing the stairs can be great.

 

STRETCHES

·          Neck Rolls

·          Shoulder Shrug 

·          Side Bend

·          Standing Hip Circles

·          Standing Toe Touches

·          Quad Stretch

·          Shoulder Stretch Across

·          Shoulder Blade Squeeze

·          Shoulder Blade Split

·          Tricep Stretch

·          Bicep Stretch

·          Lower Back Twist – seated

EXERCISES

·          Tricep Dip

·          Squat into Chair

·          Sumo Squat – Plie Squat

·          Leg Lift – single and double

·          Wall or Desk Push Ups

·          Scale Pose – lifting yourself off chair

EQUIPMENT
·          Stability ball
·          Wobble cushion
·          Exercise bands

NUTRITIONAL GUIDANCE
·          Eat little bits more frequently to stay awake and alert
·          Eat only until you ARE NOT hungry, not until you are full
·          Drink plenty of water to stay hydrated (less headaches etc)
Eat breakfast w/in 30-45 minutes of being awake to start your body’s processes and metabolism
Get up and get some Water - - - Mid-morning snack
Get up and get some Water - - - Lunch – eat half of what you brought or bought
Get up and get some Water - - - Mid Afternoon snack – the other half of your lunch
Get up and get some Water and GO HOME!!