Advertising
Advertising

5 Everyday Health Tips for Desk Jockeys

5 Everyday Health Tips for Desk Jockeys

Today’s workforce is heavily comprised of jobs that require workers to sit at a desk for eight hours a day. While sitting at a desk all day may seem like a treat to those in manual labor careers, the desk jockey lifestyle comes with its own unique set of problems.

A sedentary lifestyle can be bad for one’s health in a variety of ways. Sitting all day can just be downright painful. If you are someone who earns your living as a desk jockey and would like to feel better, while taking a proactive approach with your health, here are 5 tips that can help make your job a little easier on your body.

Advertising

Take A Walk

While it may not always be easy to tear yourself away from the computer while at work, it is extremely important that you do so if you want to ward off the body pain and discomfort that can result from sitting at a desk all day. Even if it’s just for a few minutes every hour or so, get up from your desk and walk around. Take a walk to the vending machine. Go say hi to a coworker. Just get up from your desk every once in a while to maintain a healthier, pain-free body while working as a desk jockey.

Get Proper Nourishment

While sipping coffee and eating candy or other junk food may give you a momentary boost of energy when you’re sitting at your desk at work, the crash that eventually occurs can be draining to your body and mind. Instead of filling up on caffeine and unhealthy snacks while at work, try to drink more water and choose healthier snacks like nuts, granola bars, or fruits and vegetables. Not only are these nourishing choices better for your overall health, but they will also help you feel better, too.

Advertising

Avoid Eye Strain

Looking at a computer screen all day can be extremely bad for your eyes. Not only can staring at a computer for eight hours a day effect your vision, but it can also cause headaches and an increased sensitivity to light. If you would like to avoid these problems, make sure your computer screen is at least an arm’s length distance from your eyes. If this distance makes it difficult for you to read the print on your computer, try increasing the font size.

Sit Up Straight

Proper ergonomics in the office is vital to maintaining a healthy, pain free body. When you sit up straight, your back will be more properly aligned and you can avoid painful back issues that can occur as a result of sitting at a desk all day. According to an occupational safety expert who earned their safety degree online, these back problems could become serious enough to affect one’s work or even lead to a workplace injury. If your posture isn’t the greatest it may take a little while for you to get into the habit of sitting up straight, but it is worth the effort if you want to protect your back from the pitfalls of being a desk jockey

Advertising

Take A Vacation

Sitting at a desk all day can take a toll on both your physical and mental well-being. It is for these reasons that vacation time is crucial to your health and happiness as a desk jockey. Even if you are the type of person who feels guilty about taking time off work, know that using your vacation days is vital to both your physical and mental health. You were given those vacation days for a reason, so take advantage of them!

Conclusion

These are just five great ways to help keep your body and mind healthy and happy while you work as a desk jockey. From walking and eating healthier to protecting your eyes and practicing better posture, there are a variety of health tips you can use to protect your body from the abuse that can occur as a result of being a desk jockey.

Advertising

Even if you utilize these tips to make your office job less damaging to your body and mind, nothing will refresh you more than a vacation! Be sure to incorporate these five tips into your workday schedule and you will begin to reap the positive benefits of a healthier and pain free body.

Featured photo credit: StockSnap.io via snap-photos.s3.amazonaws.com

More by this author

Kara Masterson

Freelance Writer

5 Ways to Get the Most Out of Your Health Policy The Next Stage: 4 Tips For Successfully Navigating Retired Life entrepreneur 7 Ways to Become a Successful Entrepreneur 5 Online Degrees to Help you with your Teaching Career DIY Designs: Four New Projects to Take on That can Help you Save Money

Trending in Exercise

1 8 Yoga Poses to Help You Achieve Strong and Toned Inner Thighs 2 5 Breathing Exercises for Anxiety (Simple and Calm Anxiety Quickly) 3 3 Home Exercises To Fix Your Rounded Shoulders In One Month 4 Workout Every Day: Thursday Music Playlist 5 Cut down on drinking! Time for a post-holiday detox

Read Next

Advertising
Advertising
Advertising

Published on March 8, 2019

How Adding Flow Yoga to Your Workout Routine Boosts Your Gains

How Adding Flow Yoga to Your Workout Routine Boosts Your Gains

When we fall into a workout routine, our moves become automatic, and the body quickly adapts. This is called muscle memory.[1] While teaching your body how to properly execute squats, push-ups, or crunches is a benefit, overly relying on these moves to consistently grow gains won’t yield the kind of results you want. That’s because the muscles work in the same way every time.

Simply put, they’re not being “surprised,” so they get lazy.

Supplementing your routine with flow yoga is one way of surprising your muscles, especially if you are new to the yoga practice and have never tried the postures. It’s like taking a new road home when you drive, deviating from your usual route. Science has found that by doing so, you’re creating new neuropathways in your brain.[2] The same is done in your muscles when you try a new routine.

How is this done? Let’s dive right into it.

How Flow Yoga Boost Your Gains in Your Workout Routine

Think about your current workouts:

If you lift weights, you rely on external tools to engage your various muscle groups. Over time, your shoulders, legs, or biceps will come to expect the weighted plates or dumbbells, in the repetitive sequences that you remember.

In flow yoga, we use the body as the weight. Add gravity and hundreds of different postures and combinations, and you have a workout that uses the same muscle groups, but in many different ways.

A pose such as plank is a full-body workout, with every muscle engaged to keep the body in one long line. While it’s a stationary pose, it requires muscle control and activation, with no room for passivity.

    A Flow sequence, on the other hand, requires your muscle to switch from one pose to another swiftly, providing you with a more balanced and wholesome use of your major muscle groups.

    Advertising

    Not only do these poses and routines re-energize the body in a refreshing way, they also allow you to learn something new, which is powerful for the mind.

    Bottom line? Complementing your exercise regimen with flow yoga is like hitting the shuffle button on your workouts, using your muscles in ways that “surprise” them, which in turn boost their growth and performance.

    Energizing Flow Yoga with Added Cardio

    Flow yoga is also known as “Vinyasa.”[3] In Sanskrit – the sacred language of the practice and its Indian roots – Vinyasa is roughly translated to “one breath, one movement.”

    This guideline, first and foremost, enhances your breathing, and teaches you how to go from our typical shallow, chest-only breathing, to a more deeper, belly-chest breath that uses the entire lung system.

    Not only is this beneficial for a myriad of healthcare reasons (combat allergies, eliminate toxins, reduce stress, ease anxiety), it also greatly impacts our muscles,[4] and therefore our workout.

    Flooding your muscles with rich oxygen will only keep them healthy, while the cardio benefit will get you warmed up to take on the more challenging postures in a flow yoga class. This prevents injuries and cramping.

    The best example of energizing cardio in flow yoga is the Sun Salutation sequence. Each pose is completed on an inhale or an exhale, until the sequence is finished. One full sequence may be repeated several times, encouraging you to take fuller and deeper breaths. The cycles warm up and loosen the body and prepare the muscles for stationary poses that are held longer.

    Here’s how to do a Sun Salutation Flow:

    Advertising

    Due to the Sun Salutations, the muscles are not thrown into a challenging workout, but rather primed and prepared with energizing breath.

    Why is this important, you ask? Because happy muscles are warmed-up muscles.

    The Best Thing About Flow Yoga

    The best thing about practicing flow yoga? You’re building strength and flexibility.

    Strength and flexibility are like the Mecca of a wholesome workout routine. Before we get into why this is important, let’s break these two down individually to see how they stand up on their own:

    Meet Strong Stan

    Strong Stan is at the gym, doing bicep curls with massive dumbbells. His muscles have peaked in size, and he proudly displays them.

    While he loves to lift weights, Strong Stan often skips stretching or warm-ups. He just doesn’t see how that could help him continue his muscle gains, so he jumps right into a heavy workout.

    While it’s not evident to a passerby, Stan’s muscles are hurting. Without sufficient flexibility or deliberate stretching, Stan’s muscles are shortening and getting tighter. This eventually leads to joint injuries,[5] because un-stretched muscles have limited range of motion.

    Big muscles are a sure indicator of strength, but here’s the kicker – choosing not to prioritize flexibility will keep them inherently at risk.

    Meet Flexible Fiona

    Flexible Fiona is in a flow yoga class, easing herself into a backbend.[6] She effortlessly gets into the pose, and “hangs” out there for a few breaths while the teacher cues the class.

    Even though the teacher instructs the students to engage their glutes and be mindful that this is an active pose, Flexible Fiona opts otherwise, and relaxes into the posture by sacrificing the strength she ought to be building.

    Advertising

    To many in the class, Fiona’s execution of the backbend would be a success – maybe even something to envy. However, what Fiona doesn’t realize is that her excessive flexibility is actually a detriment to her joints.[7]

    Flexibility has been defined as the “absolute range of motion” by Tony Gummerson, Martial Arts instructor. For people who are naturally flexible, that line of absolute range is often blurry and, in practice, overlooked.

    It’s very easy for Fiona to go above and beyond her range of motion, since her flexibility parameters are much wider than what Strong Stan may experience in a similar pose.

    Because she doesn’t feel the stretch in the same degree of motion as other students in class, Fiona has to push the envelope of her flexibility. This puts too much pressure on the joints that are already overworked, and it overstretches the muscles that are now prone to tearing.

    Your goal is to create muscle and joint balance and wholeness.

    What Strong Stan and Flexible Fiona have in common is that they’re both missing vital pieces of muscle awareness.

    In Stan’s case, heavy and tight muscles crave flexibility. Without it, not only would Stan hit a plateau in his gains because of a sure injury, but he would miss out on having the lean and toned muscles that we all want to have.

    In Fiona’s case, her overstretched muscles are not getting a workout at all. Rather, her excessive flexibility is resting on her joints, which leads to definite injury.

    So what can you do? It’s quite simple.

    You have to give your muscles the opposite of what they’re used to.

    If you’re a Stan and hate stretching, focusing on your flexibility is key. You will lengthen your tight muscles, and you’ll create new muscle memory by practicing routines that are new to you and your muscle groups.

    If you’re a Fiona and hate strengthening, focusing on this priority is vital. Your muscles are used to being passive as you stretch, so shaking up the usual and putting them to work will not only keep you injury-free, but that much closer to the muscle gains you’ve been looking for.

    Fortunately, flow yoga is the whole package, and can be the one-stop-shop for both Stan and Fiona.

      Final Thoughts

      If you’re serious about using flow yoga to supplement your workout routine to boost gains, sign up for a class at your local gym or yoga studio. There are a number of styles of yoga to try, but as we’ve discussed in this article, the Vinyasa style is your best bet to complement a moderate exercise regimen.

      Many studios offer beginner-style Vinyasa classes, where the instructor will explain the basics, and break down the sequences in a pace that is suitable for entry-level students. From here, the student can build upon their practice, and opt for more challenging, fast-paced classes, such as Power Flow or Ashtanga.

      Working out is a lesson in teaching your muscles. The gains that we grow are the result of that experience, and it all comes down to conditioning our body in a way that is healthy, efficient, and balanced.

      With a practice like flow yoga, we can offer supplemental training to our current regimen that will work our muscles in ways that are new, refreshing, and “surprising.” This method will keep our muscles toned and lean, as long as we prioritize the balance between strength and flexibility to ensure that we’re meeting both of these needs. Our muscle gains and body health depend on it.

      More Resources About Yoga and Fitness

      Featured photo credit: Edit Sztazics via unsplash.com

      Reference

      Read Next