10 Tips for a more active working life
We spend most of our day at work, and many people sit for hours at a time. This, over the years, brings health problems such as postural problems, weight gain, circulatory problems, the onset of dyslipidemias (diseases related to blood disorders such as cholesterol, atherosclerosis) and hypokinetic diseases (diseases related to modern man, all the diseases that the sedentarism causes for lack of movement.)
Including more movement will make you healthier, happier and more willing in your daily life, being able to adapt your work to a healthier lifestyle. 1-Use the ladder, start climbing one level of stairs, and increase one floor every week, until you go to your apartment always stairs.
2-Visit more your co-workers in the company, go to them at intervals where the commitments decrease to resolve something that would solve by email or to wish for a simple good day, this will allow you to activate your circulation, spend calories and improve your communication with your colleagues.
3-Seek to get up every hour, go to the bathroom, drink more water, go to the copier, or stand up while talking on the phone.
4-Do stretching or even strengthening exercises when sitting or standing while on the phone. your feet simultaneously, stay on your toes for three seconds and go down, you will strengthen your muscles and improve your venous return.
5-Go down some points, stations or park farther from your work, number of daily steps, remember 10,000 steps is ideal to get out of sedentary lifestyle.
6-Enjoy the cycle paths, go to work bike is an excellent exercise for the heart, thighs, buttocks, abdomen, for the body and mind.
7-Use the bathroom upstairs to your apartment and go upstairs.
8-Lunch farther, so you will walk to the restaurant.
9-Take the gymnastics classes , if your company offers. In the classes you will learn many stretching exercises, posture exercises, and you can clear up doubts about health, physical activity, and how to get out of sedentary lifestyle with the professional responsible for the activity.
10- You can even sit, stretch, if it helps a lot in the circulation and health of your spine, do breathing exercises to relax and bring more concentration.
Important to be aware of the ergonomic issues of your work environment, the chair can be neither high nor low . Ideally, the person's feet should rest on the floor. The backrest must support the employee's body at a 90 ° angle. For those who work in front of the computer, the screen must be in line with the eyes. Ask your questions with the Ergonomics Professional, the Labor Gymnastics teacher or the medical department about your posture while working. Including more movement will bring many benefits to your life, at work, at leisure and in your home.
Many people do not give a damn, but exercising the calves is necessary and can make a difference in the results of those who train. According to angiologist Bruno Limas Neves, the calves are considered the second heart of the body, because of its important role in venous return helping the veins to carry the blood to the heart.
Known as the "calorie detonator," spinning is one of the most challenged classes in the academies. And it is no less. It burns fats, strengthens muscles, and increases strength. Energy expenditure varies from 500 to 700 calories per hour, depending on the intensity of the class and the fitness of the practitioner.