Tag Archives: Health

3 stretches for better posture

Are you sitting at your desk all day?  Check out this quick video below which shares tips about stretches we can do for better posture, plus how often we should stand up from our desk. Walking around the office would help too. You know what they say, “Sitting is the new smoking”.

How to: Get Up and Get Going

The choices we make regarding our daily routines can define our state of mind and focus for the rest of the day. Why not get a jump-start on our day by focusing on daily rituals that will provide us with balance, improved health, focus and self-discipline.

funny-get-up-early-guide

From the archives: What you do first thing in the morning matters

Looking back at past posts of this blog, we thought we’d share one of our more popular posts from 2012.

 

Quick. Think back to early this morning. sun

What was the first thing you did? Hit the snooze button? Check work email on your phone? Creep on facebook?

Let’s try to switch up some habits, and incorporate new, healthy ones. I’m totally guilty for grabbing my iPhone from the bedside table and checking the weather app etc. Next thing I know I’m checking email, reading the news etc. I’ve got to stop this habit as it is eating into some precious time. And really, am I better for it when I check stuff online on my phone from the comfort of my bed – when I could be doing that during my commute to the office?

I should just get up, and get started on my day in a healthy way. After all, I seemed to get by several years ago when I didn’t own a smart phone.

The choices we make regarding our daily routines can define
our state of mind and focus for the rest of the day. Why not get a jump-start on our day by focusing on morning rituals that will provide us with balance, improved health, focus and self-discipline.

They say the best way to rid of a bad habit is to replace it with a good habit.  No matter your morning routine, here are a few habits that would add benefits to your day:

meditate – reduced stress, improved job performance, improved relationships. These are just a fraction of benefits one can attain from meditation. Even if you just give yourself 1 or 2 minutes of silence and focus, that’s a start.

stretch – actively stretch in the morning to loosen muscles, increase circulation, increase balance and coordination, attain better posture and boost your mood.

smile – A study in England revels that  a warm smile can create a “halo” effect, helping us “feel more optimistic, more positive, and more motivated.”

hydrate – drink a tall glass of water before you eat or drink anything else. Even better, add lemon to reap the many benefits that lemon juice provides including vitamin C, aiding digestion, and fight hunger cravings

When we start the day off right, it’s easier to make the best choices for ourselves the rest of the day.

photo: klarrej.tumblr.com

Maintain Good Posture at Your Desk

Do you suffer neck or shoulder pain?  Do you hunch over your laptop for hours on end? Terrible ergonomics and poor posture can eventually lead to injury.  A raised laptop screen and separate keyboard prevents bad, slumped over posture. Positioning your feet properly can make all the difference too.

Learn some easy tips in the infographic below from Dailyinfographic.com regarding better posture and the proper position for monitors and keyboards.

click on image for a larger view

sittingprettyinfographics

Originally posted at http://dailyinfographic.com/sitting-pretty-infographic

Office Stretches to Do at Your Desk

Feeling tension in your shoulders? Are you hunched over your keyboard?

Take care of yourself and give your aching body a break with these recommended office stretches to do at your desk from the team at hiredmyway.

click on the image for a larger view

office_stretches infographic

What you do first thing in the morning matters

Quick. Think back to early this morning.

What was the first thing you did? Hit the snooze button? Check work email on your phone? Creep on facebook?

Let’s try to switch up some habits, and incorporate new, healthy ones. I’m totally guilty for grabbing my iPhone from the bedside table and checking the weather app etc. Next thing I know I’m checking email, reading the news etc. I’ve got to stop this habit as it is eating into some precious time. And really, am I better for it when I check stuff online on my phone from the comfort of my bed – when I could be doing that during my commute to the office?

I should just get up, and get started on my day in a healthy way. After all, I seemed to get by several years ago when I didn’t own a smart phone.

The choices we make regarding our daily routines can define
our state of mind and focus for the rest of the day. Why not get a jump-start on our day by focusing on morning rituals that will provide us with balance, improved health, focus and self-discipline.

They say the best way to rid of a bad habit is to replace it with a good habit.  No matter your morning routine, here are a few habits that would add benefits to your day:

meditate – reduced stress, improved job performance, improved relationships. These are just a fraction of benefits one can attain from meditation. Even if you just give yourself 1 or 2 minutes of silence and focus, that’s a start.

stretch – actively stretch in the morning to loosen muscles, increase circulation, increase balance and coordination, attain better posture and boost your mood.

smile – A study in England revels that  a warm smile can create a “halo” effect, helping us “feel more optimistic, more positive, and more motivated.”

hydrate – drink a tall glass of water before you eat or drink anything else. Even better, add lemon to reap the many benefits that lemon juice provides including vitamin C, aiding digestion, and fight hunger cravings

When we start the day off right, it’s easier to make the best choices for ourselves the rest of the day.

photo: klarrej.tumblr.com

Healthy Company Culture makes Healthy Employees

Can the culture of  your company actually make you healthier?

It turns out, it can.

I was casually speaking with a colleague recently while we were in the office kitchen, preparing our lunches. She mentioned that at her last job, everybody always went out and bought take out junk food for lunch.  Since working at McNak this past year, she has developed healthy habits by making healthy salads. It helps that we have a full kitchen to accommodate our staff. My co-workers tend to pack that fridge full of vegetables, fruit, yogurt, quinoa salads etc. We’re inspired by each other’s creations. I too, have noticed that I’m packing healthier lunches these days.

As well, this colleague of mine has also taken to running along the seawall on a few of her breaks during the week. This in turn, has inspired other co-workers to run, or practice yoga on their lunch breaks.  We are all providing each other good examples of a healthy lifestyle, and we’re all getting healthier for it.

Healthier living allows us to become more productive at work. Working better starts from living better and with the consistent improvement on one’s lifestyle provided from healthy eating and exercise, we will make the most of every minute we put to work. With physical alertness and sound emotional balance, one can easily channel concentration on the right task.

Is your culture at work literally healthy? Nothing should stop us from setting examples at our workplace, and create a culture of healthy living. We’ll all be better for it.

photo: chotda

30 day challenge – the follow up

I asked a few people who participated in a 30 day challenge recently to provide some feedback on their experience. Interesting what we can learn from our personal goals, and what a hold they can have on us.

Sharon – I really enjoyed taking on this 30 day challenge! Working out daily made my body and soul more energetic and positive. It was also really fun and rewarding to accomplish this challenge with like minded friends…the no drinking for 30 days, however wasn’t the greatest because there were days when I would have enjoyed a glass of wine or two. I realized I wasn’t trying to break a habit of drinking as it wasn’t consuming my life so as I embark the coming month of December, I have given myself another 30 day challenge in making good habits:

–        Spend 30 minutes min each day with some kind of self development and learning ie. Reading business book, daily paper, studying for recruiter courses!
–        Drink 6 glasses of water per day

Laura – I could drink coffee all day, but water? – I don’t drink nearly enough. Water is so important to good health so for my 30 day challenge I decided to drink 1.5 litres of water a day. Most days I drank at least 1.5 litres a day, if not more, but I have to admit that some days I got pulled back into old habits and drank less than 1.5 litres. My 30 days of water drinking were mostly successful (even including the small missteps) as even on the days when I didn’t quite meet my goals I was still drinking more water than I would have was I not consciously engaging in the challenge. I will definitely challenge myself again!

Matt – I accepted the 30 day challenge on a whim. I’ve never done one before so thought “why not.” I accepted my challenge in theory – I liked the idea. And an idea is what it remained. I lasted 3 days before it was out of mind for the rest of the period. It reminded me of the ‘best practices’ of goal setting that I didn’t use – I didn’t write it down and give myself a deadline; I didn’t ask for help or someone to check in with me to see how my progress was going; I didn’t keep a physical reminder near my desk to cue me to do something. This challenge reminded me that an idea will stay an idea until I turn it into a goal. Lessons learned for my next 30 day challenge!

Alana – My 30 Day Challenge was an interesting exploration of habit-making activity. In an effort to make it stick, I made a cup of green tea each morning and brought a pre-sorted bottle of vitamins with me to work.  I was really good and didn’t miss a day for 2.5 weeks until I ran out of green tea and one of my vitamins.  I missed a couple days of green tea, then a couple vitamins on various days. The interesting part was how I wasn’t as motivated to continue my activity after a slip up.  I learned that if I try any diet, exercise or new habit, I need to be routine on not only administering the activity, but also making sure I am ready with supplies.  Starting on Dec 1, I started a new routine to try – making my lunch every weekday so I don’t buy lunch.  Both Sundays I have gone out to purchase the necessary groceries  then chopped and cooked enough for the whole week.  That way, it is easy each morning to just pack the food into a Tupperware and bring it with me.  Also, in case I accidently run low on supplies, I have a backup of a few soups in my cupboard so I stay on track. Hopefully I can use my 30 day challenge experience as a learning point instead of a failure. 🙂

Jessica – I reached for my business book every night – except for the occasional night when I didn’t read at all because my eyes were just so tired from the day, that I had to go straight to bed.
I did manage to plough through my book way more than I normally would have. Glad I did the challenge. I will continue with my reading – see, the habit already worked!
Now I want to pick up another good habit. Maybe I’ll drink green tea every day, just like Alana did. That would be a good place to start.

What I think we all learned from this challenge, is to keep yourself accountable to attain your goals, and if you miss a couple of days, pick up where you left off, and eventually, the habit could start to stick again.