Today, a typical office worker sits at a desk for eight hours a day—probably with poor posture—and seldom stands up. Whenever the requirements of a job do not match the physical attributes of a worker, the worker is more prone to injury and lost productivity. According to the American Chiropractic Association, workplace injuries, a common cause of time off, cost employers and employees billions of dollars every year. Some of the more common workplace injuries are carpal tunnel syndrome (a nerve entrapment at the wrist seen in computer users), low-back pain, tendinitis, bursitis, and neck pain or headaches.
Helpful Hints:
1- Choose a desk that is the proper height. All things on your desk should be within easy reach.
2- Your feet should be touching the floor, with the legs and body forming an angle of 90 to 110 degrees.
3- Keep your body straight with the head and neck upright and looking forward, not to the side. Do not hunch over or slouch.
4- Adjust the height of your monitor. Look forward with your head in a neutral position. Your eyes should be at the same height as the top of the monitor. Leaning your head forward can lead to headaches and neck pain.
5- When typing, keep your wrists straight, your shoulders perpendicular to the floor, and your forearms parallel to the floor.
6- When reading at your desk, use a bookstand or a paper holder to keep your eyes in the same neutral position you use to read documents on your computer monitor.
7- When talking on the phone, use a headset, when possible, especially if you talk on the phone for prolonged periods. Holding the phone between your shoulder and cheek will only lead to neck pain and headaches.
8- Stand up and stretch your legs with a short walk about every 20 to 30 minutes.
9- Take micro-breaks often, stretching your neck, arms and wrists, back, and legs. Simple stretches include neck rotations, fist clenches, arm dangles, and shoulder shrugs.
10- If your eyes concentrate on a particular object for long periods, relax your eye muscles by shifting your focus from objects that are close to you to objects that are farther away. This helps reduce eye strain.
Keep your productivity and focus at work, watch your posture and limit injury.
Monday, July 12, 2010
You are probably doing this wrong right now!
Since ancient times, people have known that movement is an essential part of life. Today, a typical office worker sits at a desk for eight hours a day—probably with poor posture—and seldom stands up. Whenever the requirements of a job do not match the physical attributes of a worker, the worker is more prone to injury and lost productivity.
How do I sit properly?
• Keep your feet on the floor or on a footrest, if they don't reach the floor.
• Don't cross your legs. Your ankles should be in front of your knees.
• Keep a small gap between the back of your knees and the front of your seat.
• Your knees should be at or below the level of your hips.
• Adjust the backrest of your chair to support your low- and mid-back or use a back support.
• Relax your shoulders and keep your forearms parallel to the ground.
• Avoid sitting in the same position for long periods of time.
How do I sit properly?
• Keep your feet on the floor or on a footrest, if they don't reach the floor.
• Don't cross your legs. Your ankles should be in front of your knees.
• Keep a small gap between the back of your knees and the front of your seat.
• Your knees should be at or below the level of your hips.
• Adjust the backrest of your chair to support your low- and mid-back or use a back support.
• Relax your shoulders and keep your forearms parallel to the ground.
• Avoid sitting in the same position for long periods of time.
Staying Hydrated
This recent spell of high temperatures and humidity made me think of how easy it is to get dehydrated and how important consuming the right amount of water is to not only exercise performance but also physical health and well being.
Dehydration occurs when the amount of water you take in is not as great as the amount leaving your body. Dehydration cannot only make you lethargic and fatigued, but can also cloud your short-term memory. It is believed that even Alzheimer’s disease may be due to long-term dehydration of the brain. Even as little as a two percent drop in hydration will fog your short-term memory so much as to cause you to forget simple things such as where you parked your car. Dehydration has been shown to cause up to a 20% decrease in performance! Both physical and mental performance has been shown to deteriorate in states of dehydration. The following are common symptoms:
Higher heart rate
Impaired aerobic capacity
Reduced concentration and decision making
Slower reaction times
Impaired judgment
Some other signs of dehydration include loss of appetite, thirst, dry skin, dry mouth, weakness, exhaustion, chills, and headaches. If dehydration is not addressed and ultimately reversed, decreased urination, increased heart rate, extreme fatigue, muscle cramping, pounding headaches, and/or nausea are likely to occur. In these situations athletic performance and capacity to exercise is reduced. Dehydration to the brain, muscles and joints can leave you more susceptible to injury due to poor nervous system function and inefficient muscle recruitment. Think about water as the lubricant to your joints and ligaments, protecting joints – when adequate fluid levels are not maintained these joints can become more compressed, less protected and much more painful.
To prevent dehydration, you should look to drink a minimum of eight to ten, eight-ounce glasses of water a day. Optimally, athletes can consider drinking half of their bodyweight in ounces plus 20% of water a day. (180lb athlete needs 90 to 125 ounces per day) This number does vary however depending on the strenuousness of your daily exercise or activity. Avoid caffeinated beverages as these only dehydrate you more and limit use of sports drinks. Sports drinks such as Gatorade are a great source of rehydration when used appropriately. For example, the 6% carbohydrate level and the presence of salt in Gatorade help speed up and optimize fluid absorption. Sports drinks allow for rapid rehydration, rehydration right on the spot. The sodium present in Gatorade along with its taste is believed to increase desired consumption of fluids. These should only be used during intense bouts of physical activity lasting over an hour.
Unfortunately, these are the drinks that are being reached for when thirsty instead of the only one that will actually do the best job at rehydrating the athlete’s body. Remember, a body without enough water will have slower reaction times, less ability to concentrate, and less ability to generate strength and power…a recipe for disaster for the any athlete don’t you think?
Helpful hints:
· When drinking water try not to guzzle it down, rather take small sips in order to allow your body absorb the water. If you wait until you’re thirsty to drink it’s too late.
· Carry a 20-24oz reusable water bottle around with you. Wrap four rubberbands around it. Remove a rubberband after every refill. When the rubberbands are gone you have consumed a good amount of water for the day.
· Think about the difference between a grape and a raisin. Don’t let your muscles and organs become weak and brittle. Hydrate for optimum performance.
Dehydration occurs when the amount of water you take in is not as great as the amount leaving your body. Dehydration cannot only make you lethargic and fatigued, but can also cloud your short-term memory. It is believed that even Alzheimer’s disease may be due to long-term dehydration of the brain. Even as little as a two percent drop in hydration will fog your short-term memory so much as to cause you to forget simple things such as where you parked your car. Dehydration has been shown to cause up to a 20% decrease in performance! Both physical and mental performance has been shown to deteriorate in states of dehydration. The following are common symptoms:
Higher heart rate
Impaired aerobic capacity
Reduced concentration and decision making
Slower reaction times
Impaired judgment
Some other signs of dehydration include loss of appetite, thirst, dry skin, dry mouth, weakness, exhaustion, chills, and headaches. If dehydration is not addressed and ultimately reversed, decreased urination, increased heart rate, extreme fatigue, muscle cramping, pounding headaches, and/or nausea are likely to occur. In these situations athletic performance and capacity to exercise is reduced. Dehydration to the brain, muscles and joints can leave you more susceptible to injury due to poor nervous system function and inefficient muscle recruitment. Think about water as the lubricant to your joints and ligaments, protecting joints – when adequate fluid levels are not maintained these joints can become more compressed, less protected and much more painful.
To prevent dehydration, you should look to drink a minimum of eight to ten, eight-ounce glasses of water a day. Optimally, athletes can consider drinking half of their bodyweight in ounces plus 20% of water a day. (180lb athlete needs 90 to 125 ounces per day) This number does vary however depending on the strenuousness of your daily exercise or activity. Avoid caffeinated beverages as these only dehydrate you more and limit use of sports drinks. Sports drinks such as Gatorade are a great source of rehydration when used appropriately. For example, the 6% carbohydrate level and the presence of salt in Gatorade help speed up and optimize fluid absorption. Sports drinks allow for rapid rehydration, rehydration right on the spot. The sodium present in Gatorade along with its taste is believed to increase desired consumption of fluids. These should only be used during intense bouts of physical activity lasting over an hour.
Unfortunately, these are the drinks that are being reached for when thirsty instead of the only one that will actually do the best job at rehydrating the athlete’s body. Remember, a body without enough water will have slower reaction times, less ability to concentrate, and less ability to generate strength and power…a recipe for disaster for the any athlete don’t you think?
Helpful hints:
· When drinking water try not to guzzle it down, rather take small sips in order to allow your body absorb the water. If you wait until you’re thirsty to drink it’s too late.
· Carry a 20-24oz reusable water bottle around with you. Wrap four rubberbands around it. Remove a rubberband after every refill. When the rubberbands are gone you have consumed a good amount of water for the day.
· Think about the difference between a grape and a raisin. Don’t let your muscles and organs become weak and brittle. Hydrate for optimum performance.
Picking the Right Athletic Shoe
The best athletic shoe for your foot might not always be the prettiest. Function should trump fashion in the selection of any athletic shoe. All feet are different and every shoe is different. Every shoe has different features that cause it to conform to a specific shaped foot. Selecting the right athletic shoe is imperative in maintaining healthy and strong bones and joints. The wrong running shoe can without a doubt contribute to pain in the back, hips, knees and feet while also being really tough on your bones and joints.
Choosing athletic shoes is very much a personal decision; whichever shoe feels the most comfortable and snug (in a good way) on your foot is most likely the best fit for you. You should try moving your foot forward and backward as well as side to side inside the shoe to ensure a snug, yet comfy feel. The shoe should be snug as to not allow your foot to move around much while running or walking. The arch of your foot should also be well-supported. If possible, try to go to an athletic shoe specific store to find the right athletic shoe by getting properly fitted and evaluated. Shop for shoes at the end of the day or after a workout when your feet are generally at their largest. Wear the type of socks you usually wear during exercise, and if you use orthotic devices for postural support, make sure you wear them when trying on shoes. Don’t only try on the shoe, try walking or jogging around the store to ensure a good fit.
Orthotics are custom shoe inserts that help correct foot abnormalities. An orthotic makes up for any compensation that your foot may have been making due to an un-fitted shoe. Orthotics change the angle at which your foot hits the ground, helping you avoid injuries like shin splints or plantar fasciitis.
The right fit for your foot type:
For the normal foot: generally lands on the outside of the heel and rolls inward to absorb shock. The best shoe for a normal foot is a stable shoe with just a slightly curved shape.
For the flat foot: very low arch, a wet footprint leaves a print of the entire sole of the foot. It usually indicates an overpronated foot—one that strikes on the outside of the heel and rolls excessively inward (pronates). Over time, this can cause overuse injuries. The best shoe for a flat-footed person would be motion-control shoes that are very snug on the foot and pretty resistant to bending. Very soft, cushioned shoes which lack much stability are NOT good for this type of foot.
For the high-arched foot: would leave a wet footprint of a very small band as compared with a flat-footed person. A high-arched foot does not pronate much. A curved, highly arched foot is generally supinated or underpronated. Because the foot doesn’t pronate enough, usually it’s not an effective shock absorber.The best choice in athletic shoe for a person with a high-arched foot would be a more cushioned shoe, one that allows for more foot mobility.
Make sure the shoe fits correctly. Choose shoes for their fit, not by the size you’ve worn in the past. The shoe should fit with an index finger’s width between the end of the shoe and the longest toe. The toe box should have adequate room and not feel tight. This is especially important if you have foot issues like bunions or Mortons Neuroma. The heel of your foot should fit snugly against the back of the shoe without sliding up or down as you walk or run. If possible, keep the shoe on for 10 minutes to make sure it remains comfortable.
Helpful hint: How long do athletic shoes last?—between 300 and 500 miles, or before shoes show very reasonable signs of wear. When the cushioning in shoes wears down, the shock absorption is lost which can ultimately lead to recurring injuries such as shin splints.
Choosing athletic shoes is very much a personal decision; whichever shoe feels the most comfortable and snug (in a good way) on your foot is most likely the best fit for you. You should try moving your foot forward and backward as well as side to side inside the shoe to ensure a snug, yet comfy feel. The shoe should be snug as to not allow your foot to move around much while running or walking. The arch of your foot should also be well-supported. If possible, try to go to an athletic shoe specific store to find the right athletic shoe by getting properly fitted and evaluated. Shop for shoes at the end of the day or after a workout when your feet are generally at their largest. Wear the type of socks you usually wear during exercise, and if you use orthotic devices for postural support, make sure you wear them when trying on shoes. Don’t only try on the shoe, try walking or jogging around the store to ensure a good fit.
Orthotics are custom shoe inserts that help correct foot abnormalities. An orthotic makes up for any compensation that your foot may have been making due to an un-fitted shoe. Orthotics change the angle at which your foot hits the ground, helping you avoid injuries like shin splints or plantar fasciitis.
The right fit for your foot type:
For the normal foot: generally lands on the outside of the heel and rolls inward to absorb shock. The best shoe for a normal foot is a stable shoe with just a slightly curved shape.
For the flat foot: very low arch, a wet footprint leaves a print of the entire sole of the foot. It usually indicates an overpronated foot—one that strikes on the outside of the heel and rolls excessively inward (pronates). Over time, this can cause overuse injuries. The best shoe for a flat-footed person would be motion-control shoes that are very snug on the foot and pretty resistant to bending. Very soft, cushioned shoes which lack much stability are NOT good for this type of foot.
For the high-arched foot: would leave a wet footprint of a very small band as compared with a flat-footed person. A high-arched foot does not pronate much. A curved, highly arched foot is generally supinated or underpronated. Because the foot doesn’t pronate enough, usually it’s not an effective shock absorber.The best choice in athletic shoe for a person with a high-arched foot would be a more cushioned shoe, one that allows for more foot mobility.
Make sure the shoe fits correctly. Choose shoes for their fit, not by the size you’ve worn in the past. The shoe should fit with an index finger’s width between the end of the shoe and the longest toe. The toe box should have adequate room and not feel tight. This is especially important if you have foot issues like bunions or Mortons Neuroma. The heel of your foot should fit snugly against the back of the shoe without sliding up or down as you walk or run. If possible, keep the shoe on for 10 minutes to make sure it remains comfortable.
Helpful hint: How long do athletic shoes last?—between 300 and 500 miles, or before shoes show very reasonable signs of wear. When the cushioning in shoes wears down, the shock absorption is lost which can ultimately lead to recurring injuries such as shin splints.
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