6 Ways to keep active at work

Many of us seem to be glued to our desks for 8-10 hours a day. This can be very unhealthy for our bodies as well as our minds. The only thing we are exercising is our hands as we frantically pound away on our keyboard and try to bang out that critical report that is due by the end of the day. Sitting all day can put our brains in to a state of hibernation. We need to do something active to keep our blood flowing, and help us perform at our optimum level.

Here are 6 ways that we can help keep our blood flowing and our minds alert.

1. When break time comes be sure to get up and move around.
Take a lap or two around the office or parking lot. Don't just sit there and shove another donut in your mouth.

2. Keep a pair of walking shoes at the office.
This way you will always be prepared for a walk. At lunch time take a half hour walk. If you can't walk for half and hour, walk as much as you can. Any exercise is always better than none.

3.Park farther away from the office door.
This will make sure that you will get at least a little bit of walking done. Also choose the stairs over the elevator. Every bit of exercise will help your body and and mind to stay active.

4. Set an alarm.
Set a reminder on your dest that will remind you to get up and stretch. It is good to do this at least every half and hour. This will keep the blood circulating and help to increase your productivity during the day.

5. When the phone rings stand up to talk.
This may not always be possible, but if you can this will give you another opportunity to get your blood pumping.

6.When traveling wear walking shoes.
If you have any layovers or extra time before flights take your time to walk around and explore the airport.

Many of us have a hard time staying active and alert while we are at work. Try these 6 simple activities to help you stay focused and more productive at work.

Exercise for a Longer and Healthier Life

"An object in motion stays in motion" is not only true in physics, but it is true with our bodies as well. We need to "use it or lose it."

Exercise is a vitual part of keeping yourself healthy and happy. The old saying "No pain, No gain" is not a requirement for all exercise programs. Excerise is suppose to be fun, and if you can keep it that way you have a much higher chance of being successful with your excersise program. It is a way to stay active and engergize your body for long lasting health. Excersise doesn't have to to hard. Almost anybody can start some sort of excersise program no matter what your level of fitness is.
Excercise can improve both your physical and mental health. With regular exercise you will feel less stress and have energy to be more productive.

Some benefits of exercise are:

Helps prevent heart attacks
Lower overall cholesterol levels
Improved lung capacity
Lower blood pressure
More energy
Weight loss
plus many more...

"What excercise program should I start with?" That is a question you may be asking yourself. Let's take a minute to discuss three types of exercise that you may want to try. The are:

Aerobic
Cross-Training
Strength training excercises

Aerobic Exercise

Aerobics exercise has tremendous health benefits. It helps your body use oxygen more efficiently so your heart, lungs and muscles can grow stronger and healtier. It helps you tone your body, increase your strength all this while helping you burn off more calories.
When doing aerobic exercise it is best to use the large muscles of your legs and butt and be sure to exercise for at least 15 consecutive minutes to get the full benefit. Some great aerobic exercises are: brisk walking, jogging, cycling, swimming, cross country skiing and aerobics classes.

Cross Training

Cross-training is great way to help you reach a new height of physical fitness. Cross-training is when you include another exercise into your normal workout routine. If you are a runner, try cycling. If you are a swimmer, try to do some running and visa versa. Start doing some cross-training and you will soon see some very impressive results.

Strengthening Exercises

Strengthening exercises work specific muscle groups by repeated contractions of a muscle to the point of fatigue. A few of these exercises to try are sit-ups, push-ups, chin-ups and weight training. I have a great article on my website about beginning weight lifting. You can find it at: http://www.info-on-hgh.com/beginwtlifting.htm

Before excercising

Before you excersise you should always stretch out. Stretching out before (and after) your workout will help you prevent injury and pain and it will also help you increase your flexibility.
Be sure you have a water bottle with you. Drink plenty of water while you are excercising. You need to keep your body replenished so that you will not become dehydrated. Signs of dehydration are head aches, dizziness and fatigue.

Track your progress

It is very imprtant to track your exercise and workout regiment. It is a big motivator to be able to see the progess that you are making and it helps you to set new goals. Keep excercise goal diary. Here is a free online interactive diary. It is a great tool and best of all it is free. You can find it at http://justmove.org/diary/login.cfm .

Remember before your start any excersise program be sure to consult your physician.

Now let's get out there and get healthy!

Changing those Bad Habits

This is the time of the year that we all decide to do something life changing to improve ourselves. Then in about a week or two, if that long, we forget all about our promises to ourselves and we fall back into living our old unimpressive and unhealthy lives. Most of us have at least one unhealthy habit that we have been trying to kick and have failed many times. It might be drinking too much, smoking or as seemingly innocent as eatting too much junk-food.
Take an inventory and see what you can do this year to help improve your quality of life. It might be something small like giving up junk-food or as life changing as giving up smoking. Here are a few helpful hints to help you curb some of those unhealthy habits of yours.

Junk-Food Cravings

Get rid of those junk-food temptations by having healthier food choices available. Grab a piece of fruit, raw almonds or cut-up veggies instead of that greasy bag of chips or that fat-filled candy bar.

Don't try to cut out the junk food all at once, this will only cause frustration and is a sure recipe for failure. The best way is to cut back the junk-food slowly. This is your best chance for success.

Cut back on your coffee consumption slowly, that you will prevent caffine withdrawals and headaches. Everytime you drink a cup of coffee, drink two cups of water.

Smoking

Smoking is one of the most addicting and life controling habits there is. More and more studies come out each year reconfirming the adverse effects of smoking. There are many ways avaiable to help you kick the habit.

When you feel like having a cigarette distract yourself immediately. Take deep breathes, start a new project, get a drink of water, talk to friend or just get up and go for a walk. A good workout at the gym is also a good distraction from smoking.

If you need more help there are a number of methods to assist you such as nicotine patchs, gum, hypnosis or theorpy. The best thing to do first is to see your doctor.

Alcohol

The habit of abusing alcohal has destroyed the lives of hundred of thousands of people. There are a few ways to help cut down or eliminate alcohal in your life. Have a non-alcoholic version of your favorite drink. It is also best to stay away from temptation. Stay out of places that serve alcohol like bars and taverns. If stopping drinking is to large of a hurdle for you to overcome, like it is for most people, seek out the help of others. Alcoholics Anonymous is a great place to start.

Make this year the best year of your life. Just as it took a while to form your bad habits it will take just as long or longer to form new good habits. Don't get discouraged, just remind yourself that you can do it.

Remember the old saying "This is the first day of the rest of your life."