Exercise At Work!

Many of us, especially those of us that work at a computer or desk for the majority of the day, aren’t getting enough exercise. Many people don’t feel like they have time or money for a gym membership. Those that have other responsibilities following work and have little time for themselves, let alone time to go to the gym every day, can largely benefit from doing simple short exercises right from their desk or work place.

Take The Stairs And Increase Your Steps

Instead of hitting that elevator button and going for a minute ride, go ahead and get yourself ready to take the stairs. Taking the stairs is a small burst of aerobic exercise which can help strengthen the heart. If you have small stairs or feel like you need a harder workout, take the steps two at a time to increase the difficulty.

Simply increasing the number of steps you take every day can help you feel and look better. Park at the end of the lot and enjoy your walk into work or take walking lunch breaks. Bring a small water bottle that you need to fill up every hour or so and walk to the water dispenser.

Use Your Desk And Chair

You probably don’t keep any exercise equipment in your cubicle or office, but you can use what you have. There are countless simple exercises that you can do using your desk and your office chair. Choosing an ergonomic chair is very important for your health, but adding in some stretching and little workouts throughout the day can help reduce any chances of developing back pain or other pains.

There are many helpful workout tips and exercises all over the internet, it’s time to put them to use! Try doing some desk push-ups or a few quick squats before you sit down. Your imagination is pretty much the limit here. If you find some exercises you don’t particularly enjoy, just look for some alternative ones that exercise what you are trying to exercise. There are books, videos and articles galore detailing exercises that can be done at work. You can choose from exercises that use your desk and chair and those that you do without using anything. Whatever you choose, get moving!
Feeling good and looking good can start at work. Not only will these little bursts of activity help you feel stronger and healthier, they can also help you be more productive at work. Getting your blood flowing will help you be able to focus better on tasks and get more done in a shorter time. Start incorporating simple exercises today to feel better about yourself in more than one way!

Staying Focused: Tips For Productive Work Days (Pt. 2)

Keeping yourself focused and on task is such a vital skill that we decided you deserved to know about some more tips and tricks to keep yourself productive and help you to keep conquering the day.

Staying on task and efficient isn’t just about pleasing your boss and being a stellar employee, it can help you  in your everyday life as well. Many students are familiar with the struggle of staying focused just like those of us that spend our workdays parked behind our computers. People that work from home must have the skills and ability to stay focused and be productive by ignoring distractions and seeing projects and tasks through until they are done.

When you are able to cultivate the skill to be someone that gets the job done, is productive, efficient, and reliable, you can carry that over into all aspects of your life and character. Learning this skill will help you save time by completing errands and tasks in a timely matter. This means more time for fun and living the rest of your life! To help you out here are a few more ideas to get you started!

Be Offline

Seems a bit counterintuitive if you are working on tasks that require the internet. Of course we don’t mean you should not access the internet for reasons related to your work or task. Instead we are talking about your cellphone, social media, chat rooms, and your email. Instead of getting distracted and checking notifications and all your accounts every few minutes, focus on getting the task at hand accomplished. Schedule short and timed social media breaks between your projects or tasks, if needed, but do not stay logged in on your computer and do not have your account open in another tab. Make sure your phone is on silent and put it away for a while.

Take It By Chunks

If you are facing an overwhelming project that just seems daunting, take the time to write it down and break it into smaller steps that you can handle. By doing this you will feel more capable, less stressed and will be more likely to make progress.

Take Breaks

This is our favorite suggestion. How can taking breaks help you stay on task and get more done? Taking breaks can refresh you and can give you new perspective on things that you have been working on for a while. One really great thing you can do with your breaks is to get moving. Take a short stroll down the hall or around the office to get your blood pumping a bit. This will make you feel more awake and can help you be more focused when you get back to your desk.

Staying Focused: Tips For Productive Work Days (Pt. 1)

We all know that feeling when you are sitting there at work with a million things to do and no desire to do them. Every ding of a new email, someone walking by, a peek at all our social media accounts, playing with the paper clips all suddenly seem like much better options…anything to avoid actually doing that project that is just not calling your name right now.

Since it is our job, we all know that we don’t actually get to just procrastinate the work forever. So here we compiled some good tips and ways to stay focused and crank through those not always thrilling tasks we are asked to do during our nine to five.

Get An Organized Work Station

This may sound repetitive and dull, but it really can do wonders. Take the time and effort to make sure that your work station is conducive to work and not distractions! Limit clutter on your desk and try to keep only the main things you need close at hand during work hours. Some people work better with a little bit of a messy desk, if that is you, try to work out a system that you like.

One thing that goes along with putting together an organized work station is your furniture. It is vital that you purchase a chair that is comfortable and supportive and works with your desk. Being uncomfortable or slowly losing feeling in your lower back is not going to help you stay focused. Find the right match for you!

Plan Ahead And Make A Schedule

This is a very good tip when it comes to having a lot of little things to get done that day. Make a list of everything you need to do and prioritize them. Cross them off as you accomplish them…this is surprisingly satisfying and will help keep you motivated to keep going.

Eat A Healthy Breakfast And Bring Some Snacks

Eating breakfast is a great way to fuel your morning, especially if it is full of healthy vitamins and minerals that your body needs to function properly. It is probably best to stay away from sugar filled toaster pastries or sugar coated cereals.

Bringing some snacks can be another good way to stay on task at work. When you start getting a little hungry it can be distracting. When this happens pull out your carrots, celery, or crackers and munch away while you keep working, or give yourself a five minute snack break.

Tune Out Distractions

If you are in a place that allows it, especially useful if you are working from home, wear headphones. This can help keep your mind on your task as it tunes out the noise from around you. Listen to music that helps you stay with what you are doing and isn’t itself distracting to you.

Important Things To Keep In Mind When Buying Furniture For Your Office

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It is no secret that often furniture can be a bit pricey for high quality, durable, and stylish pieces. This is one of the most important reasons you will want to make wise decisions when purchasing furniture for your office space. To help you make the best investment in your furniture buying escapade, we have compiled a list of things to consider before purchasing your first piece.

Cost

The very first way to slim down the choices you will have to make and filter out furniture options is to find a price range and stick to your budget. This should be your first step to avoid wasting time and energy looking at pieces that aren’t within your price range.

Purpose Of The Furniture

Obviously, you are going to be looking for specific types of furniture to fit the needs of your office and workspace. Keep in mind who will be using the furniture and at what times and assess the functionality of the piece for the purposes you have in mind. Make sure the bookshelf or desk you are looking at will be large enough or offer enough storage space for the needs the office has. No use purchasing furniture that fails to live up to your demands.

It is also very important to fully consider your employees needs when designing your office space. Providing your employees with desks and ergonomic office chairs is essential to their health, wellbeing, and productivity levels.

Using Your Available Space

Your office space is only so big, cramming in extra furniture or choosing pieces that are too large for your space is a quick way to lose your professional look. Make sure to take a good look at how much room you are working with before you set out shopping for furniture. Choose to use space saving furniture like a comfy bench or sofa in the waiting room instead of packing in arm chairs. Options are available, even for small office spaces. 

The Look

It is likely that you have a theme or color palette that you are trying to pull together in your office. Work with those same ideas when choosing furniture for your office. Match colors, textures, or themes to really give your space a finished look. If brands are something that you want to shop by, make sure to choose a high quality and durable line.

Remember that you will also need to do cleaning regularly and choosing furniture that is easy to clean and doesn’t stain can be a huge benefit, especially if you will be having children in your office.

Office Jobs, Stress, and Your Health

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It is too easy to get out of shape, develop unhealthy habits, and gain weight when what you are doing from 9 to 5 every day is sitting at a desk. Most likely, at the end of the day you feel too tired to hit the gym and you find your release by going home and vegging out on the couch watching your favorite Netflix series. Throw in all the fast food lunches, and maybe dinners, too, and your shape and health are going to start feeling the stress.

So how do you stop the ballooning and keep healthy and fit despite your desk job where your typing is about all the exercise you get for the week? Here are a few great tips and ideas for you to start implementing as soon as possible to start feeling healthier, happier, and even manage stress better.

Step one is your hydration and nutrition. We have all heard the statistics on how important diet is when you are working your way to a healthier body. This remains true when you get a healthy body as well. To manage a proper weight start in the kitchen. Try packing low-calorie lunches and healthy snacks to nibble on throughout your work day. This requires a bit of prep time the night or morning before, but it is well worth the pay off. Remember to bring a water bottle to help remind you to stay hydrated which allows your body to flush toxins effectively.

Be active as much as you can! Just because you sit at a desk doesn’t mean you have to have your bottom planted on that office chair all the hours you are there. Take short breaks to get up and walk around. Walk to the water dispenser to fill up your bottle, take a quick walk around the block at lunch, or park farther away than normal to increase your step count. Another important tip is to stretch throughout the day. Take moments to roll your head around your shoulders or stretch your back and legs to keep your muscles from getting too tight and keep your blood flowing.

Your mental health is just as important as your physical health. They even overlap at times which can cause added problems if you’re neglecting one or the other. It is important to form healthy, professional relationships at work to avoid debilitating stress at work. Try encouraging your co-workers and boosting morale around the office to make things a happier and better place to work.

Overall, pay attention to your body and how you are feeling physically and mentally. Address any concerns promptly and take preventative and protective action regarding your health and wellness.

Keeping Hydrated From Your Office Chair

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Staying hydrated has long been considered as one of the most beneficial and simple things you can do to help keep yourself healthy. Drinking plenty of water every day helps keep your body functioning properly. Many of our body processes require water including our cardiovascular system, proper digestion, saliva production and even helps your body keep a healthy temperature. Sounds pretty important, right?

It can be very easy to get dehydrated and forget to drink enough water throughout a busy work day. With all the health benefits of staying hydrated, it is worth it to start trying some ways to increase your fluid intake while you are working away. Here’s a few ideas to get you started.

The first step in making a change for the better is to keep a full water bottle or cup of water on your desk while you are working. Simply having water in arm’s length and seeing it throughout the day can help you to remember to stop and take a drink.

If you aren’t a big fan of plain water, and many of us at least have days something else sounds a lot better, try getting low-calorie and low-sugar single drink mixes to change things up. If you enjoy drinking what you are drinking you are sure to drink more of it.

Sipping on a drink isn’t the only way to increase your intake of fluids either. You can get a lot of water and fluids from snacking on snacks with a high water contact like fruits and veggies. Bring some baby tomatoes with your lunch or pack an orange for your mid-morning snack. Melons are a great choice when it comes to trying to increase your fluid intake.

Now, a common saying about how you need eight glasses of water a day has been floating around for a long time. This isn’t necessarily true. What is true is that you should be listening to your body and taking cues from it. When you feel thirsty, make sure you stop and get a drink. If you are noticing that your urine is dark when you use the bathroom, this is another sign that you may need to start drinking more water throughout the day.

Staying away from foods and drinks that dehydrate you can be just as important as trying to increase hydration. Sugary drinks and food can often leave your body more dehydrated than when you started drinking it. Sugar takes a lot of water to break down so it uses up the water your body has available. Try limiting these types of drinks and foods to feel more hydrated throughout the day.

Tips For a Successful Home Office

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If you have decided that a home office is for you, you may be wondering how to start putting one together. It’s exciting to set aside some space for you to work in, and you should be able to enjoy the hours you are going to be using your office. Here are some tips to get things heading in the right direction.

Think About What You Need

The best way to start planning your office is to start asking yourself questions about what you need. What kind of space do you need to be productive? Will clients be stopping by? If so, is there plenty of seating available for them? How many hours approximately will you be spending in your office? What color scheme is right for you?

Once you have started answering the questions, you are well on your way to designing the perfect home office.

Usability

You want to make sure that your office is going to have enough space for you to be able to make things work. If you have a guest bedroom that you hardly ever use, consider using it as your office instead of the tiny-basically-a-closet-room that we know you were thinking about using.

Lighting is the next important thing to consider when you are thinking about the usability of your home office. Poor or improper lighting can give you headaches or cause you to experience eye strain. Invest in the proper type of lighting to avoid causing yourself unnecessary headaches…literally.

Color Scheme and Decor

You most likely will be spending a fair amount of time in your office if you are considering creating one in your home. If this is because your online business is doing great or you are starting your own company, congratulations! Celebrate your success or the beginning of your entrepreneurship adventures by putting the effort into making your office a space that you enjoy being in and that inspires you! Paint the walls a color that makes you feel excited about working in the area and purchase furniture that ties the room together.

Comfort and Support

Another very important thing to think about when you are designing your home office is the chair that you are going to be spending all this time in. It is very important to get a high quality, ergonomic, and comfortable chair for yourself. Consider also purchasing supports for your wrists at the keyboard or a hand shaped mouse to help you avoid any injuries from repetitive movements.

 

Eyestrain: Another Common Office Injury

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Eyestrain is a pretty common eye injury, especially for those that work in an office setting. This happens when you are using your eyes a lot a.k.a. straining them. Working on a computer or viewing other screens for extended periods of times is one of the most common reasons for experiencing eyestrain. Driving long distances, or reading without taking breaks are some alternative causes of eyestrain. 

Computer work and screen viewing stresses the eyes extensively because many people who are using screens do not view them at the proper distance and people tend to blink less while staring at monitors. This causes problems because blinking is important for keeping the eye moisturized.

So what are some of the signs or symptoms of eyestrain? Most are what you would probably expect from something called, ‘eyestrain’. Having sore or tired feeling eyes that may burn or itch is one of the most common symptoms. Headaches are another common sign that you may be experiencing eyestrain. It may even get so bad that you have difficulty concentrating or are dealing with blurred or double vision. Some people report watery eyes while others have trouble with their eyes feeling dry.

If you suspect you may be experiencing eyestrain there are a few things you can do at home. If these things do not relieve your signs or symptoms talk to your doctor about what you can do.

One of the best preventative measures you can take is to manage the lighting of your work station. Do not have light that shines directly into your eyes, keep any lights that are in front of your work area shaded. Keep the room well lit when working or reading material that is close up.

When you are working for a long time remember how important it is to give your eyes breaks. If you are using screens or reading for long periods or performing other close up work, try to give your eyes a break at least every half hour or so. Look away from the page or screen and close your eyes for a moment before returning to work.

Try to limit your exposure to screens if possible. If you spend lots of time working on computers for your job remember to use proper posture while using the computer. Make sure that your chair is adjustable so you can position it at the correct height for viewing your monitor.

Mouse Shoulder

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You would think that working in an office would be a pretty safe environment. Sitting at a desk all day and typing away seems pretty risk-free. The truth is you can experience some pretty painful injuries from not having the proper desk etiquette. You can even experience pain and injuries from not typing correctly, or typing too much. Pain in your back is very common for those that do computer work daily or even developing tendinitis or carpal tunnel syndrome in your wrists and fingers. Mouse shoulder is yet another injury that comes from prolonged work at a desk.

Mouse shoulder, although perhaps not the most unique of names, refers to the ache and pain that can come from the tension that an inappropriately positioned mouse can cause for your shoulder and arm. Continually making short range movements (like moving a mouse around the screen and clicking) can lead to soreness and muscle spasms in the shoulder and pain at different points in your arm.

If you are experiencing pain in your arm and shoulder it is important to have to looked at and treated. If left untreated and work continued in the same way that puts pressure and stress on the shoulder, the injury can become quite serious. Taking a day off or using the weekends to help heal your shoulder is important. Ice any areas that are particularly painful to reduce any inflammation.

Remember when working at your office job to keep your hands and arms positioned properly and use good typing skills. Avoid resting your wrists and arms on the side of your desk or maintaining the same position for long periods of time as these can add to muscles tension. It is important to take short, frequent breaks to avoid keeping that extra tension in your arms and shoulders.

Learning to sit in the proper position while typing and doing desk work is vital in avoiding painful injuries. Make sure that you have an appropriate and ergonomic office chair to help you avoid unnecessary injuries. One that has adjustable height is a great option to make sure that you can sit at the correct height for using your keyboard and mouse. This will reduce unneeded strain on your body and keep you feeling your best.

If you have any questions or concerns about pain that you are experiencing, talk to your primary care physician. They will be able to give you individualized direction and medical expertise to help manage your pain.

 

Have a Case of Computer Back?

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Computers are an inevitable and necessary part of our modern world. Many of us spend hours at a desk computer or at a laptop everyday either during work hours or as students attending university.

Hunching over a computer every day for long hours can lead to pain in your body, especially your neck and back. A very common syndrome that can develop from incorrect posture is often referred to as computer back. This basically happens when you spend a lot of time hunching over your keyboard and leaning towards your monitor.

Some of the side effects of not sitting correctly and learning forward can include more than just back pain. You can develop headaches from the muscle tension in your neck and upper body. You can also have muscle tension in your lower back, hips, thighs, and legs depending on how poor your normal posture is while doing work.

Sitting incorrectly for long periods can even interfere with your breathing and the muscles involved with that. This can cause other muscles to have to go into overtime causing continued stress and pain in your shoulders and back.

To help avoid these painful and irritating side effects there are a few things that you can do. The first thing is to make sure you have the proper support for your back. Choosing an ergonomic office or desk chair that supports the natural curve of your spine is very important to keep your back muscles from getting strained and you from feeling the pain and pressure from that. Make sure that you sit up straight in your chair and take breaks every half hour or so.

Take small stretches throughout the day to keep your muscles from getting too tight or stressed during the day can do a lot to help keep you feeling your best. Try to use stretches that will stretch your arms and back out especially. If possible try to take small walks around the office as well every so often.

To keep the stress and pressure out of your neck, try to keep your head up straight and aligned over your shoulders. Don’t strain forward towards your computer. This is what adds stress and strain to your neck which can lead to unwanted tension and headaches.

Following these simple tips can help save you lots of pain and tension. Don’t sacrifice your health just because you have to sit at a desk or computer all day.