Ten percent of Americans suffer from depression with the numbers to rise drastically by 2020. Hectic, high-stress lifestyles and difficulty finding the proper work-life balance contribute to feelings of depression and anxiety.
Maintaining a workout routine, as well as a healthy diet, can affect your mood greatly. While therapy and antidepressants can help, the American Psychiatric Association recommends exercise as a form of treatment. Exercise is proven to be effective alone or when combined with standard treatment options.
There are plenty of simple and easy exercises that you can do on a daily basis without causing too much strain on your neck and back. If you’re looking to increase strength, balance, or muscle tone, Relax The Back has a wide variety of fitness therapy products to help you get on the right track. One of these products is our therapy foam roller, which enhances balance, body awareness, neural and muscular flexibility, dynamic strengthening, and even assists with muscle re-education.
To learn more about how the benefits of daily exercise, this helpful infographic from Cleveland Clinic dives into how exercises affect our mood and details the reasons why you should find an activity you truly enjoy to help keep you active and healthy.
Think about the structure of our skeleton, our muscles, joints, and ligaments. Our bodies are made to move. Staying in one position for prolonged periods of time causes our muscles to tighten, circulation to slow, and increases the risk of serious health concerns.
Movement and support in the workspace is essential to preventing pain and discomfort. While incorporating movement into your work routine is important, how your workspace supports you is also a big factor to consider. Office equipment should allow for flexibility while also supporting your body where you need it most. This decreases the risk for injury and pain and increases energy levels and productivity throughout the day.
Practice these tips to incorporate movement into your day and be on your way to a happier, healthier workspace.
- Perform simple stretches: Relax muscle stiffness, increase energy, and reduce stress with simple stretches that work your back, arms, and neck.
- Take a break: While you may have felt like you were on a roll from 9am to 3pm, by the time the afternoon-slump comes around your body is paying for the lack of movement. Beat the 3 o’clock lull with movement early and often. Aim for 5-10 minutes away from your desk every hour. Your body and eyes will thank you.
- Stay hydrated: Dawn Jackson’s, a registered dietitian and spokeswoman for the American Dietetic Association, advice is to set goals. Bring a 16- to 20-oz bottle to fill up with water throughout the day. Work on finishing it before lunch, refill and finish again by 3pm, and finish one last full bottle by 6pm.
- Set alarms: Need help remembering to get up and move around or the fill up that water bottle? Set alarms on your phone or computer for a quick reminder.
- Invest in products that promote movement: Rocking footrests help keep your legs active while you work. Standing desks allow you to easily change positions throughout the day, improving circulation. Ergonomic office chairs with Core-Flex technology promotes constant, natural motion while seated while strengthening the spine.
Be sure to follow us on Facebook, Twitter, and Pinterest for more healthy office tips and product solutions. Visit your local Relax The Back location to speak with a trained specialists who can help you find comfort at work.
Whether it is a difficult day ahead of you that is keeping you up, running through a checklist of tasks you need to finish, or you are wide awake at 2 a.m. for no apparent reason, sleeplessness is an issue we can all relate to on some level.
This sleeplessness is a type of insomnia. There can be underlying health problems that can cause insomnia such as sleep apnea, acid reflex, or chronic pain. Short-term sleeplessness, often caused by a big social change like moving or changing jobs of instance, is considered acute insomnia. If you experience symptoms that last longer than a month, you may have chronic insomnia and should see a sleep professional.
If health problems are not the cause of your insomnia, here are a few tips from Cleveland Clinic to help you get back to sleep.
Did you know 9% of premature deaths globally are due to physical inactivity? That’s roughly 5.3 million deaths that could be avoided each year. Studies have shown staying physically active reduces the risk of arthritis, diabetes, cancer, and heart diseases, to name a few.
Even with this information, when life gets hectic exercise (and often sleep) is one of the first things that gets put on the backburner. This in turn leads to your health suffering and medical expenses accumulating later on in life.
We only need 30 minutes of exercise a day, 5 days a week to start seeing improvements in mood, brain power, sleep quality, and overall happiness.
It’s never too late to make your health a priority. The benefits of only 30 minutes a day of exercise are vast. Take a look at this helpful infographic to read more about the risks of inactivity, the benefits of exercise, and more.
If most of this year was spent dealing with aches and pains, aim to make 2016 a pain-free and healthy year. Next to the common cold, back pain sends more people to the doctor than any other condition. Create attainable, realistic resolutions this year that focus on health and wellness.
Add one or all of these New Year’s resolutions to your list and vow to have a healthier year while managing your aches and pains.
- Create a healthy, ergonomic workspace: As a society, we’re spending more and more time at the office. This means we’re putting ourselves at risk for injury if our workspace isn’t spine-friendly. 33% of work-related injuries are caused by poor workstation setup. Shoulder, neck, and back pain can be avoided with a proper ergonomic workspace. Resolve to have pain-free and productive days by creating a space that allows for movement, comfort, and flexibility.
- Make Sleep a priority: Did you get enough sleep in 2015? Chronic sleep loss can lead to serious health risks. This year, create a sleep environment that promotes relaxation and comfort. Invest in a supportive mattress and pillow to ensure you’re getting the best night sleep possible. Mood, cardiovascular health, and personal performance can improve with adequate, quality sleep.
- Be active: Maintaining a consistent workout routine can help prevent injuries, protect your spine, and help you feel more energized and productive throughout the day. Add exercises to your routine that strengthen the abdominal muscles. These muscles help support and protect your spine.
- Stretch Daily: Adding daily stretching into your routine allows for increased flexibility in spinal muscles, muscle tension relief, and increased blood flow. Whether your practicing simple stretching exercises or using inversion therapy, you’ll feel the benefits in your day-to-day activities.
- Hydrate: As we know, water helps with digestion and concentration but staying hydrating is also incredibly important for spinal health, injury prevention, and muscle recovery. This year, aim to drink half of your body weight in ounces every day.
- Unplug daily: Spend 30 minutes, an hour, or all evening, without your cell phone or computer. Take this time to relax and rest your eyes (away from a screen) after a long day. Read a book, go for a walk, or take a bath. You’ll feel less stressed and more relaxed. Unplugging before bed can also help you have a better night’s rest.