Is your office job making you fat? If you’re like most Americans, you spend the majority of your waking hours at work–and that means a healthy workplace mindset is crucial to your best life. Use some of these tips to get started:
Get a head start.
Ensure a good night’s sleep by visiting the gym, preparing a healthy meal and relaxing before you hit the sack. Try to leave work where it belongs—at work. If you absolutely must get in some screen time, keep it as far away from bedtime as possible. The display light on your computer or smartphone can interfere with your body’s internal clock, and elevating your heart rate even a little can increase cortisol, the body’s stress hormone. (Learn more about the connection between sleep and weight loss.)
Dress for success.
The weather is finally warming up, which means we’re all gearing up to get outside and exercise more. For many, this means strapping on the tennishoes and getting out for for a run. I’m hoping to do so myself as running is one of my absolute favorite activities to do outside, especially in the springtime.
With increased exercise often comes soreness and tight muscles, which requires a proper stretch and adequate rest for our bodies. Our solution? A gentle yoga routine that will help you slow down, breathe, get re-centered and give your muscles a good stretch. Stretching is not only important for preventing injury, but it also keeps our bodies limber and flexible to complete all of the activities we love to do – indoor and out.
This 8-move yoga routine was designed by our own Jill Lawson, a certified yoga instructor in Colorado. We recommend getting into some yoga-appropriate attire, finding a good place to practice, and then reading through all of the instructions before jumping in. Doing so will allow you to practice the movements fluidly, and ensure you do them properly to avoid injury.
Stretching: Possibly the secret weapon for any successful athlete, especially runners. The trick is knowing when to stretch and how to stretch. It’s also important to know some stretches are better for runners than others, and even if you have just a little bit of time you can make a big difference in your performance with a few specific moves.
Hanna Rosov, ACSM, HFS, and owner of Zeal Fitness in Wichita, Kansas, works with many runners and lent some insight on proper stretching routines for those who run often. “There are a couple different kinds of stretching that are appropriate at different times,” said Rosov. “Dynamic stretching works best as a warm up prior to running. It tells the muscles ‘get ready we’re going to do something.'”
Dynamic stretching looks different than traditional floor moves, as they’re typically active movements that can be safely done before a workout or run without expending too much energy. “Dynamic stretching doesn’t use a lot of energy; you are putting your muscles through a range of motion while gradually increasing heart rate,” said Rosov. (more…)
The bathroom is not at the top of the list when you think of places to exercise. In fact, it’s probably not on the list at all. But maybe it’s time for that to change.
We all visit the bathroom, and a fast workout while you’re in “the loo” can be the perfect way to break up your day. We’ve come up with a list of five simple moves you can do in the bathroom to fit in a quick workout and boost your energy. Pick one or all and get moving during your next bathroom break, even if for just 5 minutes. This, of course, will work best if you’re in a private bathroom, that is, unless you want to lead a class of bathroom exercisers with your coworkers! (more…)
Getting stuck in traffic is enough to turn your hair grey. Blood pressure rises, muscles tense, and a positive attitude plummets when your car is at a standstill. Thankfully, there are things you can do to make the experience more pleasurable, and gain some health benefits while in the process.
The following are three easy yoga inspired exercises you can do the next time you find yourself wedged bumper to bumper.
Scoot your hips back so that your spine is upright against the seat of your car. Lift the crown of your head toward the sky as you inhale deeply, and press your hips down into the seat as you exhale fully. By doing this, you are creating space and decompression between each vertebra. As a result, you will gain energy, not to mention have to readjust your rear view mirror to take on your new height. (more…)