• 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.
• 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.
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
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. ■
Chartiers Valley | Winter 2017 | icmags.com 27