Health & Wellness SPECIAL SECTION
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 !
However , 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 coworker 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 .
• 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 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 afterward or spend some time on your feet with your kids or at the gym . Keeping active during breaks and on the weekends will also help combat negative effects from the workweek .
Heart Health — Skip the Sugar !
Heart disease is the # 1 killer of all Americans , but awareness of the disease and its causes have 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 ! Be 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 . However , it 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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