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How You Can Stay Healthy Even Though You Sit At A Desk All Day

How You Can Stay Healthy Even Though You Sit At A Desk All Day

Staying healthy can be difficult in the best of circumstances. Those who sit at a desk for 8, 10, 12+ hours a day have an even more challenging task. A truly healthy life combines many things, from eating right to getting enough exercise, to keeping a sound mind. Ignoring any aspect of good health can erode your health.

Knowing the challenges that a desk job can present, here are 15 ways to stay healthy even though you sit at a desk all day.

1. Take Hourly Breaks.

Hours of working at your desk can take a toll on you body. Taking breaks helps you improve focus, according to this 2008 study, so they can improve performance. But long stretches of work can be hard on your body. According to Scientific American, “Maintaining unbroken focus or navigating demanding intellectual territory for several hours really does burn enough energy to leave one feeling drained.”

Take short breaks to ensure you maintain focus and help from feeling mentally and physically drained after work. You’ll get more done and have more energy to stay active when you’re not behind the desk.

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2. Stretch or Move in Place.

Stretching at your desk can eliminate stress and offers many health benefits, according to the Mayo clinic. If you’re unsure how, the ultimate “Deskercise” routine is a great place to start.

3. Skip elevators & take the stairs.

Are you walking 10,000 steps a day? According to this study, 10,000 steps is a good amount that healthy adults should be taking. That’s going to be difficult if you’re at your desk all day. So skip the elevators and take the stairs. Park in the spot furthers from your office. Take the “scenic” route when you head to your desk. And find as many extra steps as you can throughout the day.

4. Schedule weekly fitness sessions.

You can maintain a healthy workout schedule with just 30 minute workout sessions according to WebMD. The benefits go well beyond weight loss. Reduced risk of heart disease, better cholesterol and improve heart function are just a few of the benefits of cardio exercise. And you’ll feel better to boot!

5. Pace. Walk when you’re talking.

Moving around when in the office can be difficult, so it’s important to take the opportunity when it presents itself. Conference calls and phone calls can be a vital aspect of many companies in this age of technology. Take the opportunity to get up from the desk and walk around. Move. Stretch. Unless you need to be sitting and taking notes, this is a perfect time to get 20-30 minutes of movement each and every day.

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6. Schedule your meals.

You schedule at work can be hectic and your calendar can get pretty full. Put your lunch time on the calendar and block it off. Too many times the schedule can dictate very unhealthy eating habits. Unless you make it a priority to find time to eat and schedule a time, it can be difficult. Schedule those meals and make sure you maintain a healthy diet.

7. Work standing up.

Sitting for long periods is bad for you. Really bad, according to new research. The American Medical Association has even asked employers to let their employees stand up at work in their recommendations. It’s a growing trend and one that you should consider if given the option.

8. Drink plenty of water.

Lose weight, stay young, and get smarter. Those are just three of the 12 unexpected facts about drinking water. Plus, it’ll give you a great excuse to walk over to the water cooler a couple times each day.

9. Eat smaller meals more often.

Hunger is your worst enemy when trying to stay healthy. It causes you to lose focus and can be a key contributor to overeating and gorging on bad food. When you’re at the office, junk food is often readily available and can help to a loss of energy and overall declining healthy.

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Eating more often can be the key! Rather than the traditional three meals a day, research is proving that 5-6 smaller, healthier meals can help you maintain your health and feel great. And it makes sense. When you’re planning for these meals, you can make better decisions and insure you have the right kind of food. And by eating before you have the starving feeling, you can maintain portion control and eat healthier.

10. Utilize your lunch break.

It’s easy to just skip lunch and eat at your desk. While on occasion, this can help you be more productive, making a habit of eating at your desk can lead to many problems. Take advantage of your lunch break to take a mental break. Go outside or take a stroll around the building. For most, lunch time is the only time of the day you have for yourself. Take advantage of it!

11. Swap your comfy chair for a treadmill.

Office chairs can be comfy, sure, but they can also lead to bad posture and can be very hard on your back and spine. The new rage is swapping your comfy chair for a treadmill at work. This Forbes article explains how a new study finds treadmill desks help improve productivity and improve your overall health. It’s not for everyone, but it’s an out of the box approach to staying healthy at work.

12. Start a weight loss club.

Losing weight and staying healthy is easier when everyone else is doing it. Too often, you get roped into eating things that are bad for you and going to places that are unhealthy because no one in your office is working on being healthy. Start a weight loss or work out club. When everyone is eating healthy and working out at lunch, you’ll find it much easier to keep yourself on a healthy path.

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13. Bring your own lunch.

Don’t depend on restaurants for your health! Most don’t show the calories and many use ingredients that you’ll never know. Bring your own lunch and ensure that you know what you’re putting in your body. Plus, you’ll save money! Use that extra cash to join the gym or take a class.

14. Walk, run, or bike to work.

While this won’t work for everyone, your daily commute can be an ideal time to improve your fitness. If you live close to work, walk! If you’re a bit further, try biking. Or if you commute via mass transportation, get off a stop early and walk the rest of the way.

15. Join work activities.

Many offices go bowling, golfing, or have a company softball team. Give these teams a try. Not only will it help you get to know your co-workers better (potentially limiting stress in the workplace), you can get that exercise you need.

Featured photo credit: misterbisson via flickr.com

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Kyle Robbins

Founder, BrandingBeard.com

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Last Updated on January 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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