Why stretching works.
Most health conscious people do stretching usually after getting off from bed in the morning. Stretching usually goes along with yawning. This is a fresh start towards a healthy muscle. But why stretching really works?
Stretching is also a form of exercise. It can be done daily or as part of your healthy routine. Various stretching exercises are enough to aid physical injuries. However, it should be done properly. There should be a guide to proper stretching to make it work and gain good effects to the body. Stretching works to those who have full knowledge in its proper application because it can be dangerous when performed incorrectly. It might be as simple as extending both arms wide after waking up but it is, indeed, requiring a heavy inquiry.
Everyone knows stretching. Even a baby stretches when yawning. It is part of every day’s measure to physical fitness whether you are exercising or not. You could also do stretching after a workout for quicker recovery. It feels good, actually, because a workout usually results to tired body.
Stretching works to the body where there is muscle tightness. You don’t have to stretch your overall body, focus on that part instead. And for the muscles to be flexible enough, stretching properly on a daily basis could greatly help. It also increases blood and nutrient supply to the muscles which can reduce muscle discomfort.
Do you know that stretching can improve your proper posture? Poor posture is not pleasant to look at and stretching can effectively reduce aches and pains in different parts of the body. It can also help the mind for revitalization because it gives off physical and mental tension.
By having innumerable benefits, stretching is truly essential and must be part of one’s healthy habits. This could, by far, an encouragement to do such thing the appropriate way along with daily exercises.
Be fit and have a healthier body even at work! Here are some recommended office exercises you can do at the office.
Every one of us wants to be healthy and physically fit. And who wouldn’t right? We all want to feel better and have a longer life in health. But, one can’t achieve such a healthy body with a weak immune system. We can build this up by having a healthy lifestyle, eating healthy food, having a healthy diet, and regular exercise. But most of the time, it’s the latter that we always find hard to have mostly because of those busy working schedules and office work needed to earn a living. But there’s a workaround with this situation, and despite our hours being spent in the office, having a regular exercise is still achievable with some office exercises we can do during break time or while working. Nothing will absolutely hinder you from keeping a healthy lifestyle, definitely not work!
Learn about these exercises and try hitting two birds in one stone: Or should we say staying healthy while making a living. Now that’s a healthy living, right?
Take the stairs instead of riding elevators or escalators– If your office isn’t on the ground floor, start taking stairs instead of taking the usual elevator ride you do every day. It can be a good cardio exercise, and it makes your legs stronger.
Turn waiting time into calf- strengthening time– If you are waiting for copies to print or photocopy, instead of standing you transform it into an office exercise by lifting your heels up and down until you feel a mild but satisfying burn in your calves.
Wrist Stretch– It is important for your wrist and fingers to maintain its blood circulation from exhaust typing. You can do a simple stretch extending an arm in front, palm up, and grabbing the fingers with other hand. Gently pull the fingers towards you so that the fingers will be stretched.
Chair Squat– Let’s get that painful back exercised! Lift up until your hips are just hovering over the chair, arms out of balance. Hold for 2-3 seconds and stand all the way up.
Side Bends– Let’s get your abdominal muscle get exercised, too! Hold a water bottle in both hands and stretch it up over the head, arms straight. Bend towards the left (or right and vice versa) as far as you can to contract the abs.These may be just simple stretches and unnoticeable type of exercises, but you’ll be surprised on how they help your body stay in form before, during, and on your way to finish work. That’s easy, right?
Wake up. Fix the beddings. Take a bath. Eat Breakfast. Prepare for work then leave. This is the typical scenario of an employee working on a day shift. Unfortunately, because time is so swift to pass after waking up in the morning, this falls as a daily routine. Have you forgotten something? Yes, a morning body stretching. Exercises at the office are not that hard to perform even if an employee is in front of his desk and forgot to exercise at home.
Exercise is an activity of a body that enhances or maintains physical fitness and overall health and wellness. This is being performed to strengthen some parts of a human’s body and boost the immune system. Below are some tips and exercises that a worker can do in the office.
1. Stretching: It involves the wrist and arms that can be done even when you are sitting in your chair. You can stretch your wrist, forearm, and lower back. In stretching your wrist, extend your arm in front, palm up and grab the fingers with other hand. Pull your fingers towards you to stretch the forearm and hold it for 20-30mins, and then do this on the other side.
2. Squatting: You can do the chair squatting or one-leg squat. These exercises at the office can help the hip, arms and feet in balance. Just make sure that your chair is stable while squatting. While sitting, you just have to lift up until your hips are hovering over the chair and arms out for balance. Hold these 2-3 seconds, stand all the way up and repeat the process for 16 repetitions.
3. Breathing: 5-10 reps breathing from lower rib cage, from mid-rib cage and from upper rib cage. While sitting upright in the chair with head retracted back, exhale forcefully; breathe out as much air as you can.
4. Squeezing: This is the straight-arm squeeze. Simply sit up straight on edge of chair with feet and legs together, abs engaged, arms extended behind you and palms in. Next is squeezing the arms in against chair back then release. Do 10 repetitions and on last squeeze, move the arms up and down 1 inch and repeat.
Now, who says that there are no exercises at the office while you are busy working? You should try these steps and stay fit all day!
Getting enough sleep
The amount of hours spent sleeping greatly affects one’s attitude towards work. These days, less and less employees get to enjoy an ample enough of sleep, thus resulting to more and more unhappy employees.
It’s not really just the numbers of hours that make a good sleep, but the quality of sleep. And what’s the secret to a better sleeping habit? It has something to do with avoiding electronics. Those on the bed email checking, stock market last looks, and even checking on your social media profiles at bed greatly affects your sleep and takes up an hour or so of sleep. Avoid it, sleep more. That simple.
Breaking a sweat
Work related exercise can come from the most common ways of everyday routine. Longer walks from the parking spot to the office are one way to get an exercise on the way to work. But if you’re not having much exercise working, it might be great to consider yoga or Pilates, walking or slight jogs after work, sports of any kind, and maybe dance classes may be a great way to have exercise to compliment work.
Though a lot of people have it unnoticed, family time or time spent with significant others greatly affect ones happiness. A rich personal life makes a happier employee, as well as having positive relationships with friends or significant others brings forth improvement in your health and reduce loneliness that brings work related stress.
Family problems do affect ones state of mind, and can keep you nightly, causing further sleeping problems.
To make it short, less junk food makes a happier self. Healthier eating habits call for a healthier you. And this goes true in the working place.
As with any everyday life, taking less alcohol makes for a healthier body. Weekend drinking may cause one to be less effective at work at the start of the week. Though it has been often said that occasional drinking does have some bodily benefits (stress reliever or a more relaxed state of mind), most drinking sessions often leads past the point of healthier benefits. And in most cases, drinking leads to lesser sleeping time.
With these in mind, I hope you’ll get to understand that a having a happier job doesn’t always entails quitting one where you are unhappy of, but looking into some internal factors which may be tweaked to achieve the happy working attitude one needs.
We experience a lot of changes as we get older. For those who are planning to work until their retirement age will definitely have to keep up with a lot of things. We will move slower, eat lesser, we will become a bit physically inactive and the hardest part is we will forget a lot of things! It’s unavoidable and pretty hard to accept. It is possible for us to retain a pretty good memory even as we age. We must remember that being forgetful plus old age can put our job on the line.
Get enough sleep as much as you can. We can’t deny that there are days that we really have to stay late to beat a deadline or to attend work-related occasions. If we constantly deprive ourselves with sleep, the tendency is our brain will not function in its full capacity.
Eat a lot of fruit and vegetables. The most common quality in this type of food is what we call “antioxidants”. Antioxidants protect our brain from free radicals which cause damage to our brain.
Don’t clog up your circulation with fats and plaques. This will decrease the blood flow to your brain and will result to cognitive impairment.
Lastly, wine has been proven to help improve memory and cognition. But take note that wine should be taken in moderation. A glass for women and 2 glasses for men daily is perfect. Because of its vasodilating capabilities and with its resrsevatrol contents, wine increases blood supply to our brain thus preventing the most common disease related to old age, Alzheimer’s.
If you think you need help from a health professional, trust your instinct. Wellness and prevention is better that cure.
I hear this a lot- ‘I want to gain benefit from stretching, but I don’t want to injure myself and defeat the purpose of stretching to begin with.’ This is a valid point. Many people will strain a muscle or surround connective tissues from over stretching. There are two main pieces to this: the muscle and the surrounding connective tissue. When a muscle is over stretched it creates micro-tears in the muscle fibers. This can lead to soreness and the ‘pulled muscle’ feeling.
Stretching also targets the surrounding connective tissues. Over stretching the connective tissue can cause the tissue to not rebound like it should and can lead to it loosing it’s inherent elasticity. If this is done routinely it can cause surrounding joint instability.