NO BONES ABOUT IT
Is your job a pain in the neck? If you work in a sedentary
environment, your response is probably yes. Musculoskeletal
pain is caused by excessive sitting throughout the day, leading
to slouching, hunching over, and muscles in your body going
without use for hours. Studies are finding that although a
regular workout routine helps, it won’t combat the constant
weight on your rump. Although some offices are moving toward
healthier options, such as convertible, stand up/sit down desks,
or treadmill desks (if you have the skill to think and walk at the
same time), most of us have to face our chairs every day. What
a pain!
There are ways to prevent the negative effects, such as
stiffness and poor circulation, of constant sitting.
• Get up and move! If you find yourself sitting for extended
periods of time, you need to break the habit. Schedule an
alarm for every 30 minutes to get up and take a lap around
your office. Manage your time effectively by going to pick
up your paper from the printer or grabbing a glass of water.
Even better? Visit a co-worker to talk about a project instead
of sending an email.
• Establish proper sitting habits. Keep your back straight, feet
at 90 degrees, and eyes level with the top of your computer
screen. Make sure your shoulders aren’t hunched when
resting your elbows on your desk to type.
HEART HEALTH—SKIP THE SUGAR!
Heart disease is the number-one killer of all Americans, but
awareness of the disease and its causes has allowed for a decrease
in the number of deaths associated with it in recent years. Eating
well and exercising are obvious ways to prevent the onset of
heart disease, but a recent study by the Journal of the American
College of Cardiology looks at another culprit that has damaging
effects on your heart: sugar (fructose). According to the study,
one to two servings of sugary drinks per day raises a person’s risk
of heart disease by 35 percent. It is important to be cognizant of
sugar intake, as it can often sneak into your diet unnoticed. Men
should only consume about 37.5 grams of added sugar (think
coffee drinks, sodas, yeast breads, cereals, fruit drinks) per day,
while women should stay around 25 grams. Starting out the day
with a latte, frozen beverage, or soda could add anywhere from
20 to 63 grams of sugar in just 12 ounces! Make sure to stop and
think before you consume added sugar for the sake of your heart
health because sugar isn’t as sweet as it seems.
BEST FOOT FORWARD
• Stretch in place. Adding stretching to your daily routine is
beneficial for anyone. Stand up and do a few stretches at
your desk to get your muscles loosened up and moving.
Feeling spunky? Add a few jumping jacks in to get your
heart rate pumping for some extra energy.
• Realize how much sitting you do. Sitting for eight hours at
your job has negative effects on your body, but going home
and sitting on the couch for the rest of the night doubles
those effects, increasing cause for concern. If you have a
sedentary job, make a point of taking a walk when you get
home or spend some time on your feet with your kids or at
the gym. Keeping active during breaks and on the weekends
will help combat negative effects from the workweek.
After hours of physical abuse from constant pounding and
tapping, your feet deserve a break! Feet take a constant beating
every day, and we often blame foot pain on a long day on our feet
or shoes with poor support. Foot pain may be caused by other
problems in your body that shouldn’t be ignored.
Keep tabs on your feet by:
• examining your feet regularly
• wearing comfortable shoes that fit properly and offer plenty
of support
• keeping your toenails trimmed straight across
• allowing your feet to air out after being in shoes.
Talk to your doctor if you are experiencing:
• joint stiffness
• tingling or numbness
• swelling
• discoloration or bruising
• inability or limiting of physical tasks due to foot pain. ■
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