5 Ways to Detox from Digital
When it comes to disconnecting at a time of a pandemic, the task almost seems impossible and hardly practical. With these 3 simple tips, you can opt to gain a balanced mindset and detox all the negative and unproductive emotions you may be dealing with. For more updates listen to our weekly podcast Ergotcha! Now available on Google, Spotify and everywhere you can listen to podcasts! Join our hosts Shahida and Daisy as they explore ergonomics, lifestyle tips and more. While we may provide you with a quick guide to this week’s episode, feel free to explore what a digital detox is and how to apply it into your everyday life.
Let’s Get Into It!
A Digital Detox is all about disconnecting from technology when it’s needed. If you ever find yourself constantly checking your phone and feeling the need to always reply as soon as you get a message, an email or a notification, chances are you’re in need of a digital detox fast! These feelings can lead to the development of anxiety and can affect your mental health negatively in the long run. Dr. Jennifer Weniger
6 Productivity Tips to Overcome Procrastination While Working From Home
You just checked your calendar and saw that you have three deadlines today. You sigh and tell yourself that you will take a breather first. But instead of going back to work, you check your phone, you cuddle with your pet, and then get a cup of coffee. And before you know it, you just wasted an hour of doing something else other than what you ought to be doing.
You feel bad and ask yourself what’s wrong. You are procrastinating, and it’s a prevalent phenomenon. This study shows that procrastination comprises over a quarter of most people’s working days, costing employers about $10,000 per employee per year.
What is procrastination?
It is defined as failing to regulate yourself. This is a major issue that must be tackled especially now that working from home seems to be the new norm. Since there is no boss or colleague to monitor your work, you should motivate yourself to finish things within an agreed timeframe.
It is an uphill battle. Adjusting to this new work setup can affect productivity but that does not mean that procrastination should be a part of the process.
You can overcome procrastination
Luckily for us, we can avoid procrastination if we really want to. It needs will power and then some, but it will be rewarding to finally get off the rut and start accomplishing things. Here
How to Ward Off the Dreaded “Office Butt”
Here’s the deal: Sitting too much might be jeopardizing your hard work to get the toned tush. Those long hours of sitting on your office chair are deactivating the nerves that activate gluteal muscles, which promotes atrophy or weakening of muscles. When this happens, the sleepy butt or office butt syndrome will make it hard for you to gain results for your backside.
What are the gluteal muscles?
When we think of our butt, we usually think about how good a firm derriere would look good in swimwear or your jeans. But the muscles in our butt have way more functions than aesthetics. They are the powerhouse of strength in the body and support you through different ranges of motion with the right posture.
It is composed of three muscle groups: the gluteus maximus, the gluteus medius, and the gluteus minimus. Working those three muscles is a must because they can help avoid injuries in the lower back, hamstrings, and knees. The good thing is that you can awaken your glute muscles with specific exercises including amending how you go about your office day to ensure that your rear is working.
Say no to the office butt
- Engage your gluteal muscles now – Exercising is still the king of activity for your glutes. After all, they are muscles waiting to be developed. If you want a low-impact workout, you can start with barre exercises. Doing a
Want To Get More Work Done Next Week, Start By Taking A Day Off
Let me run you through some adverse effects of being occupied with a job the whole week and not having a day off, and I will also take you on a proper insight on why and how you can integrate a day off into your work life and the promising and yielding results.
How to Earn a Substantial Income from Making Online Courses
If you’re not tapping into the limitless potentials of the internet today, then you’re living in the past alone. One of the best ways to achieve the required positioning for success through the internet is to create online courses for the billions of internet users spread around the world who are looking to skill up or increase their knowledge of a particular subject. You can create online courses from your room today, and earn a substantial income without moving an inch from your comfort zone.
How Much Income Can the Average US Freelancer Actually Make?
Finding freelance work is customizable to the average person’s skills, can be lucrative, and can even allow you to reduce hours at a job that is more stressful and demanding. There is no rule that says you need a Monday through Friday 9-5 job. Make your life what you want it, and give freelance work a try.
I’m Ambitious and I Want to Show it, But What About My Time?
Whether you work at an office or other workplace, or you work at home, balancing your work ambition and your personal time can be a challenge. Yes, you need to do what you have to do in order to reach your professional goals, but you can’t stop caring for your own personal needs.
Burnt Out With A Prolonged Spell Of Work? Here Is How To Express You Are Overwhelmed To Your Boss
Do you feel like you are squeezing yourself? For the sake of delivering projects on time, meeting deadlines, and making everything happen at work, you are burning midnight oil. You might feel lost, perplexed, and stuck. Finding a way out in this situation seems like the most difficult task of your life.
Work Smarter, Not Harder
What do people mean when they use the phrase “work smarter, not harder”? Usually, they mean that you should make your work process more efficient by decreasing the time and effort it takes to complete a task. Here are some tips and tricks to help you perfect the process of working smarter...not harder.
Time Management at Work
Time management has been an important aspect of work since the Industrial Revolution. Tips for managing time at work include doing a time audit, making to-do lists, setting a timer, group similar tasks, and don’t multitask. Attention and energy management are also alternatives, effective ways to manage time at work.
6 Simple Ways to Use a Tennis Ball for Exercise Recovery
A great tool that most people already have, or can easily get for a couple dollars, is a tennis ball. Here are six simple and relaxing exercises you can complete with a tennis ball. Whether you complete one or all ten at once, you should notice a nice relaxing effect!
Forget About Fatigue At Your Standing Desk With These Tips
When you start using your new standing desk, you might experience physical fatigue – a negative factor that outweighs the multiple benefits of a standing desk. Luckily, there are quick and simple ways to combat fatigue and enjoy improved posture, increased productivity, and more burned calories.
Mind Your Posture
Poor posture is one of the main causes of back pain, whether you’re standing or sitting for long periods of time. Correct your posture to fight fatigue. Your head should be up and your shoulders back. Stand with your feet apart and keep your balance on the balls of your feet. Don’t lock the knees, just bend them a little to improve blood circulation. If you’re standing for over 30 minutes, shift your weight, alternating from one leg to another. And don’t forget to adjust the height of the desk: your arms should be resting on it at a 90° angle.
Get Proper Footwear
When your shoes don’t fit properly, your whole body will ache. Therefore, it is a good idea to do some research prior to buying the perfect footwear and be prepared to invest in it and try on different brands and sizes before making the decision.
As a rule of thumb, you should search for a pair that has leather insoles, sturdy construction, snug fit and rounded toes. But what fits best for one person may not be right for another – so choose a pair that can fulfill the unique needs of your feet. If you have a foot condition or can’t find the right pair, consult a podiatrist. There are some people that need a custom insole.
Change Your Position
Unlike a traditional workstation, a sit to stand desk doesn’t require you to stand all the time. Since standing or sitting for long periods of time aren’t good for your legs, you should change positions frequently. For example, you can set a timer and switch between standing and sitting.
When you need to change your leg positions, sta
Are you suffering from Autumn Fatigue? Hacks for Autumn Fatigue
Like it or not, summer must come to an end. You must welcome the cold season regardless of the effects it has on your body. The days will become a little bit shorter and you may start experiencing difficulty in getting out of bed. Did you know that the approach of cold seasons brings about hunger and long periods of exhaustion? Yes, this is what is known as ‘autumn fatigue.' The symptoms increase as winter approaches.
Autumn fatigue can make you hibernate for six months until the cold season is over, but this is not a healthy option. The fatigue is mainly caused by lack of sunlight, and it extends to the end of winter. If you are experiencing symptoms of depression, fatigue or problems concentrating, most definitely you are experiencing autumn fatigue.
It is advisable to follow the below hacks to help boost your energy levels and beat autumn fatigue.
Follow a Healthy Diet
You may get tempted to grab a bar of chocolate or a piece of cake when you feel tired. Too much sugar in your system will only make things worse by making you feel more tired than before. You can consider starting your day with a plate of oats. They are not only full of proteins but also boost your energy levels slowly.
If you have a deficiency of vitamin D, you may feel more tired. It is therefore vital for you to supplement it through your diet. During the cold season, you may consider increasing the intake of oily fish, green leafy vegetables, beans, nuts, whole grains or lean red meat. Also, it is important for you to spend most of your time outdoors so that you can get enough vitamin D from the sunlight.
Boost Yourself with Caffeine
Taking caffeine has always been a debate, and it is considered addictive. When taken in moderation, it can help boost physical and mental performance. You should only avoid taking it after lunch as it takes a long time to clear from the system.
4 Ways a Standing Desk Helps You Stand Out at Work
Despite their growing popularity, standing desks are still the exception to the rule at many offices around the country. So, it may feel like swimming in unchartered waters if you’re the first to mix things up where you work. Not to worry though. We’ve talked to numerous first-timers like you. Here are 4 common things they say you can expect when being the first one in the office with a standing desk.
Get Ready for the Watchtower Jokes
You’re bound to hear a joke or two from your colleagues about how you remind them of a watchtower overlooking all the neighboring cubicles. Take it all in good stride. Humor is one of the easiest ways for many coworkers to break the ice about your new workstation.
Get Ready to Become Healthier & More Dynamic
You don’t need to read The Washington Post article on “The Health Hazards of Sitting” to know that sitting all day is bad for your health. You can feel it. Your neck feels tight. Your back aches. Your legs need to be stretched. You feel the need to get up and move around.
Because standing desks put you in the best position to keep your body in motion while working, most standing desk users burn more calories, feel more vibrant, and have a lower risk of developing obesity, diabetes, and cardiovascular disease and cancer.
“I wear a fitness tracker to work everyday, and I’ve noticed
How to Use a Desk Bike for the Whole Family
For many people, working and exercising can feel like a trade-off. You don’t have time to exercise because you have to work, and any time you do take to exercise is time away from working. With FlexiSpot’s desk bikes, you don’t have to worry about that problem anymore. You can work and exercise at the same time without breaking a sweat (unless you crank it up to level 7 or 8 for a high-intensity workout, that is).
The FlexiSpot Deskcise Pro™ all-in-one desk bike is an easy-to-assemble, easy-to-use exercise bike that doubles as a convenient ergonomic workstation. Using a desk bike allows you to maximize your activity level while answering emails on your laptop, reading a book, or watching TV. You can even raise and adjust the desktop to use as a standing desk if you need a break from pedaling.
With eight different resistance settings, you can customize your workout throughout the day. Get some light exercise to keep your muscles engaged while working, or take it up a notch to burn calories during your favorite TV show at night. The Deskcise Pro™ tracks your progress, so you can keep track of distance pedaled, workout time, speed, and calories burned.
Deskcise Pro™ is a great active workspace solution for people who work from home, but every member of your family will get used out of your all-in-one desk bike.
How often do you say, “Put the phone down” or “Turn off the TV” to your teenagers? With the popularity of mobile devices and streaming services, teenagers spend more time on screens than th
A Fitness-Focused Christmas Gift The Whole Family Will Love
Looking for a Christmas gift that will delight the whole family? The V9 Deskcise Pro™ is a gift your whole family will enjoy using throughout the year to improve fitness, break up boredom, and multitask while exercising.
The FlexiSpot Deskcise Pro™ all-in-one desk bike is as easy to assemble as it is to use. The desk bike doubles as as a convenient ergonomic workstation, so you can incorporate more activity into your daily life by pedaling while you answer emails on your laptop, work on homework assignments, read a book, or watch TV. If you need a break from pedaling, the desktop lifts and adjusts to easily convert to a standing desk.
Having eight different resistance setting makes the V9 Desk Exercise Bike perfect for families. Older adults can get light exercise pedaling on resistance level 1 or 2, while teenagers might take it up a notch to level 7 or 8 for a high-intensity workout. The Deskcise Pro™ even tracks your progress, so you can keep track of distance pedaled, workout time, speed, and calories.
It doesn’t matter who you give the desk bike to; everyone in your family will be clamoring to take their turn.
Teenagers can be so wrapped up in their phone, tablet, or television that they don’t get enough activity throughout the week. With a desk bike, your teenager can stay active without missing a beat on their social media feed.
As a parent, life gets busy. So busy that it can be almost impossible to make time for exercise in between work schedules, after school activities, and maintainin
The Best Exercises for Managing ADHD
It’s no secret that exercise has tremendous benefits for students with ADHD. It not only helps them focus better, but it also has been shown to improve their mood, decrease impulsive behavior, and help them sleep more soundly. The real question is, which exercises are best for improving the symptoms of ADHD?
To answer that question, it’s important to understand exactly how exercise helps to reduce and manage the symptoms associated with ADHD. According to bestselling author Dr. John Ratey, who wrote the book Beginning an Exercise Program for People with ADHD, exercise acts like a natural dose of the popular ADHD medications Ritalin and Adderall by boosting the levels of dopamine and norepinephrine in the brain.
Exercise also helps to enhance the brain’s “executive function”, a term coined by mental health experts to describe the cognitive abilities associated with tasks like planning and organizing, performing complex tasks, and controlling emotions.
Benefits of Aerobic Exercise
Aerobic exercise in particular, which gets the blood pumping faster throughout the entire body and forces the lungs and heart to work harder than they normally do, is a great way to naturally increase dopamine and norepinephrine levels. The most popular types of aerobic exercises for youth include:
- Jumping rope
- Playing organized sports like basketball, baseball, football, gymnastics, etc.
For young students who are looking to use aerobic exercise to help manage their ADHD symptoms, it’s important to find an aerobic activity that is enjoyable enough to do at least 30 minutes a day five days a week.
Making Exercise Routine with Deskcise Pro™
Incorporating aerobic activity into tasks young people already do e
10 Tips to Help You Sleep Better
The quality of your sleep has a direct correlation to the quality of your waking hours, including your energy levels, mental acuity, mood, and even work performance. Unfortunately, too many workers in the United States are not getting high-quality sleep at night. They have trouble falling asleep, may experience interrupted sleep cycles, or wake up feeling unrested – and it’s having an effect on their performance at work. Sound familiar?
The relationship between sleeping and waking goes both ways. Your habits during the day impact your ability to fall asleep at night and affect the quality of your sleep. The quality of your sleep then affects your ability to function and perform during the day.
You may have read about how using your smartphone right before bed can make it more difficult to fall asleep. Recent research also suggests that our increasingly sedentary lifestyle – with the average American spending over 12 hours sitting every day – is also inhibiting our ability to maintain a healthy sleep schedule.
Here are some changes you can make to your daily habits that will improve the quality and consistency of your sleep cycle:
1. Increase Your Exposure to Bright Natural Light During the Day
Many of us spend a good portion of our days inside an office with minimal access to natural light. This can throw off our circadian rhythm, which is dictated by the natural cycles of light and dark. Increasing your exposure to natural light throughout the day will help reset your circadian rhythm.
2. Reduce Irregular or Long Daytime Naps
As welcome as an afternoon nap might feel after a sleepless night, sleeping during the day can confuse your body’s natural sleep cycles and make it more difficult to fall asleep at night. Try to resist napping during the day or limit yourself to a 20-minute catnap.
4 Ways to Make the Most of Your Exercise Routine in 2018
Getting more exercise is one of the most common New Year’s resolutions. But the majority of people fail to make changes their workout routine that last for even the entire month of January, much less the entire year. If you want to be one of the few people who does succeed in getting more exercise in 2018, you need to set yourself up for success by learning how to make the most of your workout routine.
It’s not easy to find time for exercise when you have a busy work schedule, full social calendar, and kids to take care of. That doesn’t mean it’s any less important to get the recommended amount of exercise. Exercising five days a week for at least 30 minutes will lower your risk for heart disease and diabetes, and will help you live longer.
Here are some tips for making the most of your workout routine in 2018:
1. Make a workout plan.
You know the saying, “Failing to plan is planning to fail”? The secret to accomplishing any goal is making a plan for how you’ll achieve it – and your exercise routine is no different. Plan out which days you’ll go to the gym, at what time, and how long you’ll spend there. You’ll be amazed to see how simply planning out your new routine will make you more likely to follow through.
2. Find the right gym.
If you don’t like your gym or it doesn’t have the equipment and classes you need, you won’t go. It’s as simple as that. If you haven’t already found a gym you like, do some research. Look into specialized gyms like boxing, pilates, or spinning if you’re looking to switch up your routine in the new year.
3. Exercise alone.
No doubt about it, going to the gym with a buddy can be more fun than going by yourself. But if you have a limited window of time to fit in your workout, a friend can be an unhelpful distraction. The time you spend chatting is the time you’re not spendin
How to Balance Work, Family, and Physical Fitness
We all aspire to have a healthy body—well nourished, fit, and energetic—but it’s not easy to achieve when you’re trying to balance a busy schedule of work and family responsibilities. When you spend 8 or 9 hours at work only to come home and have familial responsibilities to perform, it can be hard (if not impossible) to find time to go to the gym or even go on a short run around the neighborhood.
The irony is that making your physical health a priority will actually make it easier to balance your other responsibilities. We have a solution that will help all your priorities fall into place. Keep reading to find out.
Competing Priorities of Work, Family, and Health
At work, you’re expected to be on time, to be prepared, to carry out your responsibilities, and perform to a certain standard. And if you’re up for a promotion, you’re expected to go above and beyond your normal duties. Then when you get home, there’s a whole other set of responsibilities that come with family life. Depending on how you break down the division of labor with your spouse, you may be expected to get dinner on the table, to help kids with homework, to tidy up the house, and help put the kids to bed at night—among others.
So where do fitness and wellness fit into that equation? For many people, it doesn’t. Between work, family, and health, many people sacrifice health in order to devote their time to work and family. But it doesn’t have to be a “pick two” proposition. It is possible to balance work, family, and health.
How to Balance Work, Family, and Health
The easiest way to find a balance between work, family, and health is to bring your fitness into your work and/or family life. You don’t have to choose between competing priorities when you integrate the priorities together.
For those who can afford it, a home gym is an ideal solution to the problem
How to Get Fit at Office without go to Gym
When you’re stuck at a desk in the office all day, it can be easy to let your physical fitness start to slide. One too many lunches out or post-work gym sessions skipped and you might notice the extra pounds start to creep up on you. “Sitting disease” is characterized by shrinking muscle mass, weight gain, fatigue, sluggishness, and an overall decline in cardiovascular health—and it plagues many office workers.
How can you avoid succumbing to sitting disease? Find ways to get fit at the office, without even going to the gym! Here’s how.
- Have a good attitude.
First thing’s first: be optimistic! If you believe it’s possible to get fit in the office without going to the gym, you’ll find ways to make it happen, and more importantly, you’ll make time for it in your schedule. Getting fit in the office is totally possible, but you have to make an effort to form new habits and adjust your routine.
- Follow the 15/45 rule.
While sitting for too long during the day will increase your risk of sitting disease, standing too much isn’t that great for you either—it can increase joint pain by placing a strain on your back and knees. Experts agree that the best ratio is to spend about 15 minutes standing every hour and the other 45 minutes sitting comfortably with good posture.
The easiest way to follow the 15/45 rule is with a height-adjustable sit-stand desk. Some models, like the FlexiSpot Electric Height Adjustable Desk, also come with built-in sit-stand reminder systems, so you don’t have to worry about getting so absorbed in your work that you forget to stand up (or sit down).
- Take active breaks.
You don’t have to skip the
5 Tricks to Lose Weight Just By Sitting at Your Desk
The freshman fifteen when you first go to college, many people discover that when they start working in an office full-time, the pounds start accumulating. You might be confused at first – you haven’t changed anything about your lifestyle. You still eat pretty healthy and exercise regularly. So why are you gaining weight? Easy: It’s your job!
Americans who work a traditional desk job spend between 10-12 hours sitting every day. Considering that your metabolism slows by 90% within 30 minutes of sitting down and that sitting burns 50 fewer calories per hour than standing (or 400 calories over the course of the average workday!), it should be no surprise that pounds are harder to shake when you’re working in an office.
Using a height-adjustable sit-stand desk is one way to break up the vicious cycle of extra pounds. Even incorporating more non-exercise activity thermogenesis (NEAT) activities – like walking to the printer, tapping your feet, or even fidgeting at your desk – can help burn extra calories.
But what if we told you that there was a way that you could lose weight even while sitting at your desk? Follow these five tricks to drop a few pounds just by sitting at your desk.
- Toss the unhealthy snacks.
When you have a snack drawer full of unhealthy but tempting snacks, it’s so easy to reach for a snack to curb your boredom or procrastinate on an unpleasant work assignment. Munching on a few chips here and there might not feel like a big deal, but it can add up faster than you think.
Ditch the unhealthy snacks and replace them with better-for-you alternatives. Or, even better, store your snacks in the communal kitchen rather than your desk drawer so that you have to get up and move to access them. You’ll probably find your snacking diminishes, and at the very least, you’ll be walking more before you indulge.
Help Your Teens Escape the Smartphone Trap
Many parents feel concerned about their teenagers’ smartphone habits. They worry about how much time their teens spend on their devices; they worry about the freedom that a cell-phone brings; they worry about cyberbullying; they worry about their kids revealing too much personal data on social media, and they worry about smartphone use causing feelings of loneliness or depression. And many of these worries have research to back them up.
If you’re a parent of a teenager, what can you do to decrease the amount of time your teen spends staring at a screen? You can impose rules about how long and when they can use their phone, but those can be hard to enforce and may cause tension if your teen resents the oversight. One effective strategy is to provide them with compelling alternatives. When teens are busy with other activities, they are less inclined to spend all their time on their phone.
We suggest the V9 Desk Bike as a worthy investment if you’re looking to limit your teen’s tech time. The V9 Desk Bike combines an ergonomic stationary bike with a spacious desktop surface for the ultimate multitasking machine.
One of the side-effects of spending so much time on a smartphone is that teens may not be getting as much exercise as they used to. Instead of biking around the neighborhood, they’re Snapchatting from their bedrooms. The V9 Desk Bike allows them to get a daily dose of exercise while engaging in other activities. They can pedal while they do their homework, read, or even paint. Whatever your teen’s interests are, they can multitask while riding the V9 Desk
How to Try a FlexiSpot Sit-Stand Desk for Free
A sit-stand workstation is a big investment, and there are a lot of factors to consider before making your purchase, including price, size of your workspace, your computer and monitor configuration, and whether you want a manual or electric model. It’s hard to predict exactly what setup will be the best fit for you without trying it out for yourself.
It would be nice if there were a risk-free way to give your new sit-stand workstation a test drive and decide if it’s worth paying for, wouldn’t it? That’s why we created the FlexiSpot Pilot Program. The Pilot Program is a 30-day risk-free and cost-free trial period. Try before you buy to feel confident about your investment.
Here’s how it works:
- We ship a sample desk to you free of charge. (For corporate clients, will we ship up to 3 desks for you to share amongst your employees during the trial period.)
- You use the desk in your office for 30 days. Use it while sitting, use it while standing. Arrange it in different configurations within your office. Find the perfect configuration of your computer, keyboard, and other materials.
- If the desk isn’t working for you, let us know within the 30-day time frame and we will send you a prepaid shipping label for you to return it at no cost to you.
- If the desk does work for you, you’ll get to keep it and only pay 70% of the retail price.
The Pilot Program is a win-win for you. Try the FlexiSpot sit-stand desk risk-free for 30 days. If you don’t like it, return it for free. If you do like it, you get to keep it and get it a 30% discount on the retail price for the desk.
Learn more and sign up for your free trial at www.flexispot.com/
Tips for Being Active at Work During the Summer
It happens every year: the temperatures warm up, the sun finally comes out, and all of a sudden we find it agonizing to spend the whole day cooped up at our desk at work. It’s a pattern that traces back to our childhood, squirming in our desks at school, the playground calling to us, summer break so close but still so far away.
If you’ve got a case of the springtime squirmies, introducing more ergonomic products into your office set-up can make your workdays more active and help alleviate some of the antsiness you feel when the weather warms up.
Our favorite ergonomic products for making work more active are:
- Standing Desk Converters: These ergonomic desktops are placed on top of your current desk to transform your ordinary desk into a flexible sit-stand workstation.
- Height-Adjustable Desks: A height-adjustable desk offers the same sit-stand functionality as a standing desk converter, only the entire desk goes up and down. That means you get more surface area to spread out and fit all your essential equipment.
- Under-Desk Bikes: Replace your chair with an under desk bike to spend your workday pedaling your legs instead of restlessly jiggling them. An under-desk bike fits discreetly beneath your desktop so you can pedal without disrupting colleagues (or yourself).
Best Home Exercise Equipment for Beginners
We’re all in the same boat. We know exercise is important, but we struggle to incorporate it into our regular routine. There’s the obvious challenge: with working life increasingly reliant on the internet and computers, we find ourselves tied to a desk for the majority of the workday, meaning we might spend 8-10 hours sitting at our desk each day. But there are other things that get in the way of exercising, too, such as family commitments, lack of time or resources, or simply fatigue at the end of the day that makes it hard to motivate yourself.
Another problem is the gym itself. The gym may be the best place to workout – with its extensive array of exercise equipment and fitness classes – but most of us would agree that it’s not the most convenient place to workout. Any number of factors get in the way of making it to the gym: the drive, the time it takes, the fact that someone has to stay home with the kids, the cost of a membership, and social anxiety (just the thought of other people watching as we struggle through a workout when we’re out of shape is enough to keep us from trying).
Don’t let the barriers that keep you from going to the gym keep you from exercising at all. If you have a spare room or even some extra square feet of space in your home, you can set up a home gym for yourself. It may not be decked out with all the top-of-the-line exercise equipment as your local gym, but with a few basic pieces of home exercise equipment for beginners, you can create a home gym that will be more than adequate to get you started on your fitness journey.
This is a list of the best home exercise equipment for beginners:
- Exercise Mat – An exercise mat is a low-cost investment and one of the most versatile pieces of home exercise equipment. You can use it for so many different workouts, including yoga, pilates, weight-lifting, an
5 Ways to Be Healthier at Work
The average person will spend upwards of 90,000 hours at work throughout their lifetime. That amounts to one-third of the typical lifespan. Not only does that mean that where you choose to work will have a large impact on your daily happiness, but it also means that the habits you form around work and the lifestyle your workplace allows will have a significant impact on your overall physical health.
Most offices aren’t conducive to a healthy lifestyle. Computer-bound jobs require us to spend 8-10 hours at our desk everyday. Catered lunches tend to be rich, heavy, and lacking in healthy options. After-work commitments get in the way of going to to the gym. The list goes on.
That puts the burden on you, the employee, to create routines and structure within the norms of the workplace that allow you to be to be as healthy as you can be. That means making time for healthy habits, making the effort to choose the healthy option even when a less healthy alternative is more convenient, and not giving in to the pressure to conform and behave like the rest of your colleagues – even when making different decisions makes you stand out.
Here are 5 ways you can start to create healthier habits at work:
- Stand Up and Move
Sitting at our desks all day long is bad for our bodies – it causes back pain, muscle deterioration, slows our metabolism, and increases our risk for cancer. Use a height-adjustable sit-stand desk and an
I burn more calories at work than you do at gym!
My busy work schedule prevents me from getting to the gym most days. But, that doesn’t mean I’m sedentary by any means. In fact, I burn more calories at work than most people do at the gym.
So, if your packed schedule has you in the same “no-time-for-the-gym boat” as me, here are 7 tips you can take from my playbook to burn more calories at the office too.
- Schedule walk-and-talk meetings: According to The Wall Street Journal, meetings, phone calls, and emails take up 90 percent of our work day. By incorporating walking meetings into your day, you can burn twice as many calories as you do when sitting. Plus, researchers at Stanford University say meeting participants are more engaged and lively during walking meetings than they are while sitting.
Average Calorie Burn: 56 calories per 15 minute meeting
- Switch to a smaller water cup: Ditching your 32-oz water cup for an 8-oz glass forces you to get up four times to drink the same amount of water. If your goal is to drink 8 glasses of water during your workday, that’s eight trips to and from the water cooler. Can you see how the calorie burning is starting to add up?
Average Calorie Burn: 4 calories per minute walked
- Buy a Deskcise Pro V9: This ingenious desk bike from FlexiSpot has been a real game changer for me in terms of burning more calories at the office. Its sleek compact design fits perfectly in my office and it has an adjustable desktop and cushioned seat that makes it easy for me to switch between sitting, standing and cycling while working on my laptop. It’s super quiet and has 8 different intensity levels so I can do
How to Fix Poor Postural Habits
How is your posture? Many Americans spend far too much time hunched over their computers or staring down at their phones. This can lead to an array of poor postures that cause health problems and make you look bad. For example, text neck is a common issue that stems from spending hours with your neck bent down to look at your phone. Health line states that this position tightens and compresses the muscles in the neck, with every inch of forward head position doubling the amount of weight the neck must support, which strains the muscles and causes lasting damage. Other side-effects, such as developing a hunched back, can occur. Business Insider states that slouching in your chair at work can lead to a hunched back.
Luckily there are several ways to counteract these poor postural habits. Many exercises are those you might find in a yoga class.
Exaggerated nod: An ideal way to counteract text neck. When you use your smartphone, try to bring it up to eye level, keeping your ears aligned with your shoulders. This will prevent you from getting a bad case of text neck.
Cat and Cow: An excellent stretch for your back, neck, and hips is the cat and cow. Though, a more common stretch is the simple overhead stretch. If you slouch or tend to hunch over your computer like a cat about to pounce on its prey, then the chest stretch is a must.
Chest Stretch: Business Insider recommen
Are You Undoing your Gym Gains? Sit Less for Fitness!
Much of our working and leisure time is spent in front of a computer, XBOX, PS4, or simply watching television. Combined sleeping time and typical daily sitting time, comes to an incredible 20 hours per day!
It’s no surprise then that our daily Calorie requirements have plummeted from humanity’s early days. We need less energy nowadays because so much of our labor has been taken over by our machines, and our entertainment is delivered directly to our devices instead of us heading out to find it on our own.
To substitute for what used to be ordinary activity, we go to the gym and work out. That way we can still eat the foods that we enjoy. The difficulty is that we are inconsistent with our exercise.
We must increase our rate of metabolism to burn more Calories constantly—luckily this is surprisingly easy to do—just Stand Up!
Stand Up for Yourself
Simply standing burns an extra 750 calories per minute. Most non-scientists think “calories” and “Calories” are the same, but Capital “C” calories are 1,000 times larger (officially known as Kilocalories). Humans need approximately 2,500 Calories (Kilocalories) or 2-½ million calories per day in order to function.
While 750cal/min doesn’t sound like much, when you add one additional hour of standing to your daily routine, in one year it is equivalent to 4 kilograms or 8 pounds of fat. In practical terms, it is the equivalent of running 10 marathons annually!
Strength From Within
While standing, many seldom-used muscles come into play and this raises our rate of metabolism. When it does increase, an enzyme called lipoprotein lipase, which is responsible for moderating triglycerides and blood fats, comes out of retirement mode.
Without it, you’re headed for atherosclerosis—a disease process characterized by scarring of
6 Tips for Using Your Standing Desk Like a Pro
Standing desks have been growing steadily in popularity over the past few years. And it’s no surprise why: Using a standing desk has countless benefits for your physical and mental health, as well as your performance at work. Studies have shown that standing during the workday can improve focus, promote productivity, and enhance performance among employees. Standing will also decrease your risk for many of the most common chronic illnesses, including cardiovascular disease, lower back pain, diabetes, obesity, dementia, and even cancer.
However, buying a sit-stand desk without learning how to use it correctly can do more harm than good. From joint pain to muscle fatigue, standing with incorrect posture or for the wrong amount of time can have a negative impact on your body that cancels out the good.
To get the most benefit from your standing desk, follow these six tips for using a standing desk correctly:
- Alternate Between Sitting and Standing
A common mistake new standing desk users make is to attempt to stand all day long. Not only is this not how standing desks were intended to be used, but it’s almost impossible to switch straight from sitting all day to standing all day. Start by standing
How to easily start a new fitness routine at home
If the prospect of going out to the gym to exercise seems overwhelming or just plain inconvenient, there are alternatives you can do to still stay in shape. These include developing an at-home fitness routine to help you continue to meet your fitness goals. Not all routines are perfect for every person. This is why it’s important to go at your own pace and to develop a unique fitness regime that is suited to your experience, fitness condition, and goals.
Using home workout equipment
One of the best ways to get the workout you want without leaving home is to invest in some home workout equipment. Many home fitness experts recommend choosing a desk cycle exercise bike due to its ability to support the multitasking needs of home users. Whether you are finishing up some last minute assignments from work or taking care of critical tasks on your desktop, a desk cycle exercise bike allows you to get your fitness workout in without sacrificing your time. Since time is often an excuse that many people use to get out of sticking to their routine, this unique equipment solves that problem easily.
Buy an Exercise Bike For Work Desk
When planning out your fitness routine for home, it is important to begin by choosing your ideal workout time. The time you allocate to working out makes a major difference in whether or not you will actually complete your workout. Working out after dropping the kids at school and before heading out to work may be the perfect balance for many busy individuals. Purchasing an exercise bike for work desk can facilitate the need to catch up on important tasks while still getting your fitness workout completed for the day.
Investing in a fitness bike is an excellent way to being an effective home workout routine. What’s best about this type of workout equipment is that you can get important tasks done without sacrificing y
How to Promote a Healthy Lifestyle for Your Entire Family with an Exercise Bike
A sedentary lifestyle is a leading cause of various medical conditions that can affect a person’s health. Diabetes, heart disease, back problems, obesity, and depression are just a few conditions that can occur when a person is not very active. The longer a person remains inactive, their body will adjust to this sedentary lifestyle by slowing down their metabolism, decreased blood flow, and muscle will turn into fat. This can affect their energy level and the ability to complete a variety of tasks as their mobility decreases. While it can be challenging to find the time required to adequately work out to improve your health, a solution is available that will promote exercising while completing sedentary activities. A deskbike can provide you and your family an effective way to exercise while participating in an activity that requires you to sit down.
Importance of Promoting Exercising Now
While you may think there is plenty of time to start exercising, the longer you delay starting your routine the harder it will be to start. As an adult, the older you get the easier it will be to gain weight that will be difficult to lose without a healthy diet and fitness routine. By starting to exercise today, you can improve your chances of keeping off the excessive weight that can lead to various medical conditions that are weight related. Just as it is important to encourage your children to remain active to prevent them from gaining weight that can lead to childhood obesity. By providing them with an effective way to remain active with a deskbike, you are teaching them how important exercising is to their overall health.
Activities that Can be Completed While Working Out
Playing game systems while exercising on a stationary bicycle.
- Watching Television
- Surfing the Internet
- Reading a Book
- Putting a Puzzle To
8 Easy Ways Even Lazy People Can Exercise Daily
Most of us understand that exercise is good for us. It helps keeps our bodies fit, our weight consistent, and our spirits lifted. But actually keeping up a regular exercise routine is easier said than done. For some people, exercising sounds about as fun as going to the dentist, and happens just as often. If you’re one of those people, this guide is for you. We’re sharing 8 tips to help you start exercising no matter how lazy you are.
1. Stand up once an hour
Sometimes you have to start with the basics. We’re all full of excuses about why we can’t make time to exercise, or why our lifestyles are becoming increasingly sedentary. But anyone can commit to standing up at least once an hour to use the bathroom, refill their water glass, or go say hello to a coworker. You have to start somewhere, and standing up more often is as good a starting point as any. A height-adjustable desk with a built-in reminder system can help you remember to stand even when you’re so absorbed in your work that you lose track of time.
2. Park at the farthest end of the parking lot
We’re all used to scouring the parking lot for an open spot as close to the doors as possible. We challenge you to do the opposite and park as far away from the entrance as you can. Parking farther away will force you to walk a little bit extra every time you run errands. And when you’re leading an otherwise sedentary lifestyle, even a little bit extra makes a difference.
3. Clean your home more often
This might seem like odd advice to include on a list of exercise tips, but household chores like vacuuming or changing the sheets can actually get your heart pumping. Haven’t you ever broken a sweat while cleaning th
Your Favorite Music Can Help You Be More Productive at Work
There are two types of people in this world: those who prefer to work in silence, and those who insist they’re most productive while listening to music. Both camps find it hard to understand how the other group gets anything done. So who’s right? Well, in a way… both groups are!
According to one study published in Scientific American, how music affects your brain varies from person to person – so it’s completely plausible that while a good playlist might help you power through writing an important report, it might distract your colleague from making any progress at all.
If you’re in the musical camp, have you ever stopped to what it is about listening music that makes it so good for your work ethic? Turns out there’s some pretty solid scientific evidence to back it up.
Music Boosts Your Mood
It’s no surprise that listening to sad music can make you feel sad, while listening to upbeat music can make you feel happier – we all know this intuitively. What’s more surprising is that regardless of the type of music playing, listening to music at work can boost your mood.
As Teresa Lesiuk, associate professor of music education and music therapy at the University of Miami, is quoted in an article on Futurism.com, listening to music you enjoy will produce a “mild, positive mood” about “90 percent of the time.” She goes on to say that being in that particular mood state is good for productivity because “you’re better at problem solving and thinking creatively.”
Music Counteracts Noise Distraction
While some people find music it
How to Boost Your Energy at Work
You're sitting in the office at your computer, combing through your emails, when you feel your head start to nod off. You can help but feel sleepy after hours of tossing and turning at night. Despite how much you try to shake yourself awake, you just can't seem to focus.
Lack of energy makes it hard to focus. And when you can't pay attention to your work, you are more likely to make mistakes.
But you don't have to try to push through the day, forcing yourself to stay awake. Instead of chugging another cup of coffee, try one of these tips to help you gain more energy and make it through the day.
Change Your Eating Habits
When you feel tired and sleepy, it's easy to reach for quick sources of energy. Pastries, bread, and other carbs provide a quick burn source of fuel, but if you eat too many they can significantly reduce your ability to focus.
Instead of turning to carbs right away, try increasing your protein intake. Protein gives you a long term source of energy, so you won't crash soon after eating it.
If you're feeling tired, the chances are good that you're dehydrated. Even being a little bit dehydrated can impair your ability to think straight, your mood, and your memory.
Water is also a great way to prevent headaches, which are commonplace in an office work environment. Headaches tend to sap your energy and make it difficult to pay attention to work.
Eat More Berries
Research shows eating food that is naturally rich in polyphenols can help you gain energy from inside of your body
How a Desk Bike Can Help You Remain Productive While You Exercise
In today’s busy world, it can be challenging to find enough time to accomplish the various tasks you need to complete each day. Whether you have an important project to complete for work or trying to squeeze in some time to read a book by your favorite author. When you lead a busy life, it can be difficult to balance your work life and relaxation time. Especially, between trying to help your children with their homework and preparing your evening meal. You need to find time to fit in your fitness routine to help maintain a healthy body. Fortunately, a solution is available with a height adjustable desk bike that will allow you to accomplish other tasks while getting your daily exercises in.
Ways to Combine Exercising and Other Tasks
- A height adjustable exercise desk will allow you to ride a stationary bike while you complete other tasks using the desk.
- You can place a book on the desktop to read while you pump your legs to get your daily exercises.
- You can surf the internet on your laptop or work on an important presentation while you tackle your fitness routine.
- From a game of solitaire to a conference meeting with co-workers, you do not have to stay sedentary with an exercise bike that provides a desk for you to work on.
Fit for Comfort in an Instant
One of the benefits of using a height adjustable exercise bike is the ability to fit the equipment to your specific size quickly. Whether you need to adjust the seat higher or move the desktop closer, you simply press a lever that will allow you to slide the seating or desk into a comfortable position. There is no need to get off the bike to adjust the seat to fit your height and will allow you to start exercising while you obtain the position that you need.
Accomplish More in a Day
When you are exercising, there are
Manage Chronic Stress Symptoms With Mindful Exercise
When we think about the kind of situations that have a significant impact on health and well-being, we typically think about the major stressors: moving, illness, divorce, unemployment, and loss of a loved one. However, for most people, it is not these big, life-changing stressors that are wreaking havoc on our health – it’s the day-to-day hassles.
Modern life is hectic. If it’s not a never-ending inbox, it’s a traffic jam. If it’s not financial strain, it’s an overly jam-packed schedule. Many of us live in a constant of bouncing from one responsibility to another – work, kids, family, spouse, finances – without any breathing room. While major life events may cause a greater degree of stress, it’s the lower levels of sustained, chronic stress we experience from our everyday lives that takes a greater toll on our overall well-being.
In addition to the emotional and psychological feelings associated with stress, chronic stress can cause a wide variety of physical symptoms, including headaches, pain, weight fluctuations, sleep disruption, cardiovascular disease, gastrointestinal problems, diabetes, and high blood pressure. Left untreated, these ailments can have long-term repercussions and may result in early mortality.
It can be tempting to try to treat your chronic stress symptoms with palliative solutions like food, alcohol, or caffeine. But these solutions simply mask the stress – they don’t treat its underlying cause, and will in all likelihood simply exacerbate the problem.
The most effective solution for minimizing stress would be to eliminate the stressors from our lives. And to some extent you can. But unfortunately, due to the demands of modern life, there’s a limit to how many stressors you can realistically remove from your life. The more practical strategy for minimizing the symptoms of chronic stress is to learn how to effective
Calories Burned vs Calories Consumed: The Mathematics of Weight Loss
For many people, losing weight is an emotional, challenging, and complex process, one that never seems to end. It’s an array of new fitness regimens, new diets, new “superfoods” and supplements, and emotional investment. Many of us are confounded by our inability to lose weight despite the many different strategies and solutions we’ve tried over the years.
But for all that build-up and complication, the actual formula for weight loss is startlingly simple. Weight loss is ultimately a question of mathematics – calories consumed minus calories expended. Your body is an ever-changing balance between the energy you burn and the energy you consume.
When you’ve been on the ferris wheel of dieting, going off the diet, then starting a new diet for years, calories start to become loaded with emotional baggage and even moral implications. We attach so much significance to those little numbers on the nutrition labels of the food we eat that we forget what a calorie actually is: a measure of the energy contained in a serving of a particular type of food.
When you distance yourself from the emotional and psychological implications of calories and get back to the simplicity of thinking about them as measures of energy, the formula of calories in versus calories out becomes a lot less fraught and a lot easier to balance.
On the other side of the equation from calories consumed, we have calories burned. All day long, your body burns calories just to keep you alive. That’s right – you burn calories just by existing. Without ever stepping on a StairMaster, your body burns calories by maintaining your basic bodily functions, like breathing, pumping blood, and digesting.
5 Ways to Create a Stress-Free Workspace
The condition of your workspace has a direct connection to how productive you are and how satisfied you feel at work. When we’re struggling with productivity, the first cause we usually point to is our own motivation. But often, it’s our work environment that’s at fault. Learn how to create a stress-free work environment and you’ll see your productivity start to improve.
A carefully planned and well-maintained work environment can energize and excite you, which has a direct impact on your productivity throughout the workday. Workers who like where they work are not only more productive, but are more engaged, happy, and healthy.
Some aspects of your work environment you may have no control over, such as the building you’re in, how many windows are nearby, and where your desk is located. But you can control your own desk, so here are a few things you can do to create a stress-free work environment for yourself.
- Keep your workspace clean and organized.
It doesn’t matter whether you think you’re a naturally messy person and thrive in chaos. If your workstation is cluttered and disorganized, it’s going to inhibit your ability to get your work done well and done on time. File away papers from projects when they’re finished. Only keep the necessary items out on the surface of your desk. Especially if you are a naturally messy person, you’ll be surprised how much organizing your desk will help clear your mind.
- Get your wires under control.
With so many electronic devices taking up space on our desks these days, it’s easy for wires to get out of control. You have your monitor, your keyboard, a phone charger, your headphones… Finding a way to get those wires untangled and under control – for example, tying them together behind your desk – will do wonders for making your workstation feel more manageable.
Can we truly work and cycle at the same time?
FlexiSpot launched the world’s first sit-stand-cycle desk this month, which promises to make it easy for deskbound workers to work while working out. The question is, can you truly focus on work while also breaking a sweat?
Here are 3 encouraging reasons why multitasking in this particular way could be the cure for anyone who spends eight or more hours sitting at a desk.
You Can Multitask Non-Overlapping Tasks
It’s no secret that doing two different things at the same time divides your focus and makes it difficult to do either thing well. But, experts say the problem with multitasking is most prominent when combining two similar activities. For example, talking and listening at the same time is near impossible because both activities require you to use the same part of your brain. On the other hand, you could be quite effective cycling on a desk bike while writing an email on a laptop because the two activities do not overlap. Since cycling is a safe, repetitive motion, you can easily keep your legs moving while focusing your eyes and attention on your laptop.
Rhonda S., a desk bike user since May 2017 says she loves multitasking her work with her workout, “I pedal right through conference calls and get my workout while I'm working. What more can you ask?”
Because cycling is a more controlled motion than even walking on a treadmill set to a low pace, many users find using a desk bike presents fewer risks of injury than using a treadmill desk.
Exercise Actually Boosts Cognition
Need to retain important information for a big presentation at work or a major test at school? Researchers say going over the information while exercising is a surefire way to boost your retention. In a German study published in the PLOS journal, participants lear
Tips for people who want to switch to standing desk
Sitting is a new smoking. Sitting is killing us. To some extent, these words are a little bit biased. However, to those who work nine to five, they may suffer from long time sitting work. Even worse, if people do not spend time doing some exercise. The sitting problem can be a big problem. But what if we don’t have time for gym? You can do some light exercise during your daily work, for example, don’t sitting too much time and move more during your work day. But of course, you and your body itself shall make an adjustment before you get used in using a standing desk. Here are some tips you may consider if you want to switch to a standing desk converter or height adjustable desk.
D – o some research
E – xperiment, Examine, Evaluate
S – acrifice
K – now your posture
1. Before anything else, do some research about standing desk, i.e. what is standing desk? Which standing desk is best for you? What are the benefits of a standing desk? What else do I need if you switch to a standing desk? And to sum it up, is it all worth it to use a standing desk?
You can’t just gamble a penny if it’s not worth it, right? So, I strongly suggest to know more about the product and make sure that it’s convenient for you and your health too!
2. Once you already know the answers to your questions about the product, why not experiment before trying an actual standing desk? Create your own DIY standing desk! Keep in mind that it’s only for a short of time cause maybe you’ll need those things you stacked up to build that DIY standing desk of yours.
“Nothing else can teach us better th
FlexiSpot Deskcise Pro – Home Desk Chair Exercise Workstation?
The FlexiSpot Deskcise Pro is a desk that consumers can use to work or to work out. The device features foot pads for the user to mimic the use of a stationary bike, and will be released in November 2017.
What is the FlexiSpot Deskcise Pro?
One of the most taxing jobs for the health of consumers is not physical labor or even a position in food service; it is an office job.
Most people think of office jobs as comfortable and simple, but the lack of consistent movement and exercise make it dangerous for the heart, the eyes, and even the posture of the worker. The most important part of having an office job is to pursue an active lifestyle, which is possible while the individual works when they use the FlexiSpot Deskcise Pro.
The Deskcise Pro introduces exercise into the workday, rather than allowing the body to constantly be sitting and in a resting mode. The user can easily switch between the two functions, and is positioned in a healthy posture while working to support the needs of their back. The fixture offers both the desktop and the chair, though the desktop is positioned high enough that the user can stand while they use the space.
This exercise station is hardly the first of its kind. There are simple tables that require the user to stand, and the stationary bikes at the gym. The closest that the industry has come to creating a similar piece of equipment is with the treadmill desk, but this device lacks the stability that is necessary for writing and working on the computer. The bike style of the Deskcise Pro is the reason for its versatility.
Getting to the gym every day, alongside any 40-hour a week job is nearly impossible, especially when there are so many issues to worry about. Even if the consumer works at home, they end up spending so much mental energy that they stress out their entire body, which wreaks havoc on the cardiovascular system and even the immune system. Keep in