Working adults spend a large portion of their time at their desks. In fact, the time spent here is second only to that spent in bed asleep. With such a significant amount of time spent at a work desk, it only makes sense to purchase one that is comfortable and health promoting. As people attempt to live more active lifestyles, there has been an increased interest in standing desks. What are standing desks and what should you look for when choosing one? The information outlined here is designed to help you answer these questions.
What is a Standing Desk?
Standing desks are exactly what they sound like. They are ergonomically correct desks that allow the user to stand up while working at their computer or performing other paperwork related tasks. Many people deal with physical discomforts and health issues that stem from sitting in one position for too long. This is a common problem in people with office jobs or those who must sit in front of a computer for most of the work day. A standing desk is designed to be easily raised or lowered, depending on the current needs of the user. Lifehacker Australia recommends it as a solution as well https://www.lifehacker.com.au/2017/08/ask-lh-how-can-i-improve-my-posture-in-the-workplace/
Factors to Consider When Choosing a Standing Desk
There are dozens of choices when it comes to standing desks. If you're going to invest in an item designed to improve your overall well-being, you want to make the best choice for your needs. Here are several factors to consider when choosing a standing desk.
If you need more help making your choice check out this guide from Reviews.com http://www.reviews.com/standing-desk/
* Lever Mechanism for Raising and Lowering
Standing desks can use a variety of mechanisms to raise and lower the desk as needed. Some rely on hydraulic levers. Others use a hand crank or an electric motor. If you're looking for the smoothest up and down motion, a standing desk with an electric motor or hydraulic lever is the way to go. Standing desks with hand cranks may be slightly less expensive, but the up and down motion will not be as smooth. If you plan to adjust the height of your desk multiple times per day, consider the lever mechanism carefully.
* Maximum Height
The maximum height of standing desks is something you will want to pay attention to as well. You will want to ensure the desk can comfortably accommodate your body type and height when standing. Ideally, you'll likely want your desk to reach a max height of 48 inches.
Standing desks can be a huge investment. As with any other item you may spend a significant amount of money on, you will want to ensure it comes with a decent warranty to cover any issues. The average warranty on many standing desks is around five years, so it's ideal to look for an option that offers at least a five-year warranty on the desk itself and a four-year warranty on the electronic components.
* Ease of Assembly
You may also want to consider shipping, delivery time, and how easy the desk will be to assemble if there is assembly required. Some desks will require the use of power tools to assemble properly, so be sure you have everything needed to get the desk in functional order.
Did You Know? - Fast Facts about Standing Desks
* Standing Isn't Better than Sitting
We are a culture that tends to go to extremes. If sitting all day is bad for you, then standing in one spot must be a superior choice, right? Not exactly. Standing in one spot is no better than sitting. Our bodies were designed to move frequently throughout the day. Standing in the same spot while working on the computer can place excessive amounts of strain on the legs and even lead to varicose veins. Where standing desks do offer a benefit is they allow for easier continual motion while performing basic tasks throughout the day.
* There's No Right or Wrong
There's no right or wrong way to use a standing desk as long as it is ergonomically correct in its design. Aim for a desk that hits just below your elbows and allows your computer monitor to be approximately 20-28 inches from your face at a 20-degree tilt.
* Remember to Move
Even if you're standing for the majority of the day, don't forget to move. Take frequent breaks to have a quick walk around the office building. Pace as you speak on the phone or carry on a conversation with a co-worker. Even fidgeting while performing your basic work-related tasks can count as much-needed motion that will keep your body in a healthier state. This is even highlighted in PopSugars popular post https://www.popsugar.com.au/fitness/How-Prevent-Back-Pain-43951642
For those looking to improve the health of their spine and have a less sedentary lifestyle overall, a standing desk can provide many benefits. Since a standing desk can be pricier than standard work desks, it's important to invest in the one that best suits your needs. By following the useful guidelines above, you will be equipped with all the knowledge you need to make a wise choice in the purchase of a standing desk.
There appears to be a lot of gastro going around. For many people who get it, you feel like death for a short time with vomiting and or diarrhoea but then you are over it and feeling great again in a couple of days. Some times this does not happen and you continue to feel not quite right for some time afterwards. Here are a few natural tips and tricks to help get your digestive system back in top shape.
3. Prebiotics. They provide food for the good bacteria encouraging a return to optimal balance of the bacteria of the gut. Some great prebiotic foods include garlic, onions, leeks, dandelion greens, jerusalem artichokes, asparagus, snow peas and chick peas.
4. Avoid grains. If the gastro bug has caused damage to the intestinal lining, now is a dangerous time to eat grains. Gluten containing grains in particular can easily cross the damaged gut lining and take a direct route into your blood stream. It is now thought that such particles may easily be mistaken for thyroid tissue. If your body mounts an immune response to these grain particles that have crossed into the blood stream, it could place your thyroid at risk of being attacked by your own immune system - a process known as auto-immunity.
In order to give the people you love, care about, work with or even just interact with each day the best version of yourself, you must first make yourself a priority.
We often get busy in the everyday run around and neglect to take the time to stop and think about what we really need. Stop and ask yourself - What is the one thing that would most improve "me" at the moment? What would make me feel closer to the best version of myself right now? Your answer could be anything from more sleep to quiet time, to someone to talk to, a hug, a massage, exercise - anything. Listen to what your heart is telling you. Now, what can you do today - for yourself that will help you feel like the best version of you?
As they say every time you get on a plane - put on your own mask first before helping other people. When you feel like the best version of yourself you have more to give.
Standing desks can be great. Ideally you want a sit to stand desk - one that allows you to change position as the most benefit is derived from movement and altering your position. It is not just sitting that is the new smoking, to be more correct - it is not moving that is the new smoking.
Standing for extended periods of time in one spot can be just as detrimental as sitting for sustained time periods. Desks with a fidget bar underneath are great however you don't need to go all technical. The easiest way to rectify this is to place a small step under your desk. A ream of paper or a brick will work fine. This way you can easily change position by placing one foot up on the step at a time.
In short: fidget more, shift your weight, rock side to side or backwards and forwards, suck your tummy in from time to time and make sure you do not end up slouching by leaning backwards and hyperextending your lower back.
If you would like your child to have a check up in Geelong with our kids only Chiropractor Dr Carrie - time is running out. She only has 18 spots left before she finishes up in Geelong on the 27th of this month. Call now to get in quick as places are filling up fast.
Don't worry though, if you miss out both Aaron and Belinda would love to look after your children. They have access to all of Dr Carrie's notes and can easily pick up where she left off so your kids will still be in safe, capable and caring hands. See you soon!
Do you want a quick workout that will work your whole body? We know swimming works the whole body however if you don't have the time or the inclination to swim these 4 exercises will give you an all over workout.
1. Squats - ideally "ass to grass" however this depth should be developed over time as it requires a lot of ankle flexibility that most people are lacking. If technique is poor and you round your lower back to compensate, this can cause back injuries so only go as low as you can maintaining optimal technique.
3. Push ups - as above it is really important to learn to lock your shoulder blades down to stabilise your shoulder when performing these. Start performing push ups with your hands on a kitchen bench height then find lower stable objects to increase the degree of difficulty.
First, you write a list of all the things you need to do either in a day or a week - choose a time frame that suits you depending on the degree of repetition you have in your life. For most people a week will work well.
Choose how you wish to break these tasks up. You may choose - research, reading, action tasks, phone calls, social media, advertising, employee management - whatever works for you. You may choose to break things up according to where you do them - say kitchen tasks (where you cook, empty the dishwasher, do food preparation etc), office tasks (where you sort papers and do research), dining room tasks (where you make phone calls and plan / organise. You may choose to use your school subjects to break this time up.
In a week calendar broken down into segments (I suggest hour segments) place all your non negotiables. Rule out your ideal sleeping time, put in your dinner time if you have a specific time that works for you, if you have to pick kids up from school put that in. You are planning any time you have available in your week to make the most out of it. This includes planning for fun time with family or friends, exercise time as well as your work time. It is entirely up to you - you may just use this technique to make your work hours more efficient or to optimise 3 hours of study after school - how far you take it is your choice.
On the physical level - I suggest you use different colours for each type of activity as you have broken them down for yourself. It helps your brain to recognise the patterns.
As mentioned in a previous post - I suggest you study or work in concentrated blocks of 45 minutes then have a "rest" period of 5-15 minutes to move, stretch, get fresh air, water and / or a healthy snack and organise for your next concentrated time block. This may involve switching books, tidying your desk to start fresh or gathering the materials you will need for your next stint. All these activities should be considered preparation for your next stint (including the exercise, stretching etc) and should allow you to get straight down to the nitty gritty when start your timer.
Time blocking and including "rest periods" after each time slot increases your efficiency as well as improves the way your body and brain work allowing for more sustained periods of pain free and constructive work in the long run or greater amounts of free time at the end.
The contents of your child's school lunch box can make a huge difference to their concentration, behaviour and energy levels. Every school lunch should include the following 4 things.
1. Fresh vegetables - the more variety and different colours the better. Carrot sticks, celery sticks, green beans, snow peas, cucumber (especially the baby ones), capsicum and cherry tomatoes all travel well and taste delicious.
2. Healthy protein - for sustained energy and to keep them full. Hard boiled eggs, left over chicken, roast beef or turkey, ham, tuna, silverside, cheese, youghurt or even cold sausages. Nuts are fantastic too if your child's school allows them. In the hot weather make sure to either include a frozen drink ir ice pack to keep things cool or put their lunch boxes in a cooler bag.
3. Healthy fats - for growing brains. Avocado particularly as guacamole dip for the fresh vegetables is great, olives, once again tuna, hard boiled eggs or cheese, coconut oil treats (paleo protein balls are fantastic) and nuts or nut butters particularly macadamias and walnuts if your child's school allows them.
4. Water - even mild dehydration leads to impaired concentration, tiredness and everything just seems harder. Wherever possible avoid plastic bottles. Even BPA free plastic bottles are now being shown to contain chemicals equivalent to or in some cases worse than BPA. In my opinion glass is best however in schools this may not be the best option. In this case stainless steel is a great alternative. To give a plug to a local company (I suspect they won't mind) - check out Earth Bottles. Their bottles are double walled so they keep liquids cold for 24 hours or warm for 12 hours.
Bonus: Fresh fruit - strawberries, blueberries, nectarines, apricots, apple, pear, mandarines, kiwi fruit (make sure you cut it and include a spoon) and the list goes on. There are so many to choose from so mix it up. The more varied the diet, the better the range of nutrients your child will get.
This is particularly important for kids but also applies to adults so remember to include all 4 items in your menu for the day as well. It helps give you all the nutrients you require to keep your brain and body in tip top condition. Enjoy!
Giving you my honest opinion on all things health related. Keeping it real and from the heart.