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I Can’t Stand My Stand Up Desk!

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*UPDATE* January 9, 2011 – I no longer use a stand up desk, because I’ve found a set up that I’ve been using for over a year now and can’t imagine anything more comfortable or more ergonomic… From a Stand Up Desk to the Perfect Chair – How and Why?

Actually, that’s not completely true — it just makes for a clever and catchy title. In fact, I don’t know how I feel about my stand up desk just yet. Right now, it’s nothing more than my laptop stacked on top of two cardboard boxes that my whey protein was shipped in, all teetering nervously on top of my regular old “sit down” desk. This is my debut post as a Standing Desk Guy.

Why Would You Want to Stand Up at Your Desk?

Well, depending on the results of this test run, I may be joining you right back in Chairsville, at which point, I’ll be asking the same question. But, there are a few reasons I’m seeing if I have what it takes to master the art of prolonged standing:

  1. Posture – Improving my posture is my primary reason for this little experiment. I’m certainly not the Hunchback of Notre Dame, but if there’s a way to improve any aspect of my “total mind and body fitness,” then I’m all for giving it a try. In fact, a few months ago, studies challenged an age-old idea, saying sitting up straight is actually bad for your back. Standing will ensure that I never slouch in a chair and will keep my core active throughout the day.
  2. Productivity – Another added benefit of standing is increasing your focus and concentration. It doesn’t matter if you are studying for MBA programs at a college library or at a work desk from 9 to 5 everyday. Standing doesn’t allow you to slump over at your desk and mindlessly wander the web, when you should be doing some real work. There’s something about standing up that makes you want to get more done. Of course, it’s entirely possible, as standing at your desk becomes second nature, you could revert right back to spending one or…60 minutes watching the latest YouTube videos instead of studying for your online masters degree programs or making pie graphs for your job.
  3. Calories – This is actually last on my list of reasons, because I’m an active person who gets a lot of exercise, but it’s still nice to know that standing burns one more calorie per minute than sitting. That doesn’t sound like much, but consider this: If you sit at a desk for 8 hours a day, 5 days a week, that’s 2,400 minutes, which means you could be burning 2,400 extra calories every week or nearly 10,000 calories per month just by using a stand-up desk. It doesn’t compare to getting up to a mountain and doing a ski rental, but it’s still something that can keep you healthy and burn some calories daily that you weren’t burning before.

Tips for Prolonged Standing

If you’re not used to it, adjusting to long periods of standing can be tough at first. Here are some tips I’ve learned while researching the wonderful world of Stand Up Desks:

  1. Knees Bent – Many people lock their knees and completely straighten their lower legs while standing. This puts a lot of strain on your bones, ligaments, and hamstrings. The key is to keep your knees just slightly bent to relieve most of that pressure. You don’t need to get down into a full squat here, just barely short of locked.
  2. Move – Even if you aren’t willing to go the full fledged standing route, this is important when sitting or standing at your desk. Every hour or so, you should stand up and move a little bit. It doesn’t have to be much, and you can multi-task, such as pacing around your office while talking on the phone (standing adds bass to your voice for added presence also). It’s even easier if you’re already standing, just shift your weight back and forth and move your feet a little while you work.
  3. Hang In There – Most admit that the first week of standing up at your desk isn’t pleasant. Your body needs time to adjust, and you may feel your back and core muscles begging you to stop the madness. But, I’ve been promised that your body will adjust, and in fact, become stronger and better stabilize your core as a result.

If I can hang in there, then I will convert to a more professional arrangement, but if you are willing to take the plunge, I would suggest starting with a makeshift setup first to make sure it’s for you. All it takes is a few well positioned boxes and/or shelves, and you’re good to go. Just make sure the top of the monitor is at your eye level and that your arms are bent about 90 degrees when typing on the keyboard.

I’ll keep you updated, and let me know if any of you have used, are currently using, or are going to use a stand up desk. So, pull up a chair, then put it right back where you found it!

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Nashville Personal Trainers for the Ultimate Body Transformation

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Some people prefer to work out at home where they’re most comfortable in. This can provide some results, but it won’t be the same if, for example, you work out with a trainer. You see, at home, you have no one to watch you and correct you if you’re doing something wrong. You can end up doing an exercise wrong all the time and risk damaging a nerve or a muscle in the body. This is not good, especially if you’re looking forward to losing weight.

Go With a Pro

Burning calories is easy. You just need to be persistent and motivated to do so. We all like to lie around in our beds, hoping to lose weight only by watching what we eat. This is not effective at all. You can lose 1 or 2 pounds by not eating unhealthy food, but it won’t make much of a difference. If you’re overweight, watching what you eat won’t be enough.

Benefits of Personal Trainers

This is where personal trainers come in handy. If you live in Tennessee, you would be able to find professional trainers very quickly. Nashville has quite the selection of experienced and knowledgeable instructors that will make all the difference in your life. Here’s why:

Quick results

If you have someone to monitor your progress continually, then you would be able to lose fat sooner. A trainer will show you the right technique for each exercise and create a nutrition plan that you have to follow. Just by following their program, you can start to notice a difference right away, instead of waiting for some miracle at home. You probably don’t know that much about a good fitness regime like a professional trainer does. Leave all the planning to the experts; you just play by their rules.

Avoiding injuries

Do you know how easy it is to pull a muscle or break a bone? Not doing the activities correctly can lead to all of that. That’s why it is safer to try your luck with a trainer and hope for the best. A trainer can guide you through all of the exercises until you learn to perfect them yourself. For example, lifting weights without guidance is the ultimate recipe for damaging your arm muscles. If you have a fitness instructor present at all times, you minimize the risk of injuries. So don’t waste any more time and find the perfect trainer for your workout.

Gaining muscle

Some prefer to lose only fat. Others want to build muscles. There can be a combination of both if you ask the right person for it. An experienced trainer will show you how to balance those things. Sure, you have to sweat and work really hard, but in the end, you’ll get the complete body transformation that you’ve been wanting since forever. Gaining muscle is a long process that involves proper nutrition like intake on proteins most of the time. You would be able to get used to that in no time, just be patient.

Setting goals

If you feel like you can’t set goals for yourself or don’t know how to, then leave it to the pros. Once you hire a personal trainer, you won’t have to worry about all of that. They can create a list of goals that you have to work really hard to achieve them. Of course, they would be here for the entire process to keep track of your progress. Setting goals will increase motivation, and they will lead you closer to your desire for the perfect body. Also, a trainer would be able to set realistic goals so that you wouldn’t lose hope.

Innovative workout routines

You can quickly get bored with repeating the same exercises over and over again. This might lead a person to quit if something repeatedly happens all the time. But, professional trainers know this. That’s why they mix up different combinations of physical activities so that each day you have something new to try out. This way, the whole fitness regime wouldn’t be monotonous. It will add to the sense of excitement and surprise trying to figure out what you will do next. Sooner or later, you can learn them all.

Establishing exercising habits

Let’s say that you’ve reached your goal. You were able to transform your body into something you’re glad of. This doesn’t mean that you should stop exercising altogether. You should continue the journey so that the body can stay fit. Believe it or not, after all that exercising and sweating, your trainer would have already made it a habit of you to exercise regularly. Once you get up in the morning, all you’ll want to do is go through a good workout. This is how things should go on in the future. Trainers pass their knowledge onto their clients to use it forever. To find out more click here.

Challenge

An excellent instructor would always challenge you to do and achieve more. Let’s say that you’ve done 50 jumping jacks. Each time your instructor would challenge you to beat your own score. This is how you get better and more confident in life. Soon you would be able to do 300 jumping jacks without breaking a sweat. It might seem impossible in the beginning, but with time and proper technique, you can achieve anything you set your mind to. You just need someone to challenge you all the way until you become a better version of yourself.

Encouragement

Everyone can have a minor setback when going through a journey of transformation. Let’s say that you’ve gained a pound or two instead of losing them. It’s normal for these things to happen. You mustn’t get discouraged once they occur. You are on the right track, but sometimes it takes a lot of time to notice a difference. This doesn’t mean that you won’t at all. Your personal trainer will encourage you constantly not to give up and embrace every setback as a lesson in life.

 

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5 Types Of Mobile Games That Can Actually Help Your Mind

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featMobile gaming is often viewed as a way to pass the time, or simply as entertainment. More often than not, these are perfectly fair descriptions. On other occasions, mobile apps and games can help optimize both body and mind!

Mobile Games & Puzzles for Brain Health

However, the mobile gaming market is vast, and among the offerings there are also some games that can help to train your mind in various ways, or in some cases improve wellness. Here, we wanted to give some examples of types of mobile games that can serve these purposes.

1. Escape Puzzles

In the real world, “escape room” attractions have become wildly popular in just the last few years. They’re generally seen as weekend recreation options for groups of friends or colleagues, but there are also those who believe they benefit your brain health. To our knowledge there aren’t in-depth studies into this phenomenon’s mental benefits just yet, but there’s certainly something to be said for the idea. Escape rooms lead to everything from positive moods to improved memory and heightened social skills. Escape puzzle games don’t carry all of the same benefits, but they are in many cases the mobile versions of the rooms, and they can certainly exercise your brain where concentration, patience, and problem-solving are concerned, at the very least.

2. Conquest Games

This isn’t quite as big a category as that of puzzle games, though there are actually different genres within the idea of a conquest-themed mobile game. What we’re referring to here though are games like the mobile versions of Sid Meier’s Civilization installments, which famously delve into real human history in quite a lot of detail. Simply put, games like these that teach real history can exercise the brain and help to improve memory, association, attention to detail, and specific knowledge.

3. Poker Games

Poker games are actually among the oldest ones available on mobile phones, though they’re steadily getting more sophisticated these days. Poker apps are included among the games spreading gradually into the U.S. through expanding gambling legislation, and even some free-to-play poker games are now employing advanced graphics and features that make them feel like the real thing. Whichever specific app you opt for though, you could actually stand to enjoy real mental benefits. Various medical studies have actually hinted at poker’s benefits in everything from improving focus and attention to detail to combating Alzheimer’s Disease!

4. Quiz Apps

Some might consider quiz apps to comprise their own category aside from gaming, but the distinction isn’t particularly important. Either way there are dozens if not hundreds of accessible quiz apps, and each and every one of them can teach specific knowledge and keep the mind sharp in general. It’s virtually never a bad idea to test your knowledge, and these kinds of games help people do it on a daily basis.

5. Brain-Trainers

Lastly, and most overtly, there are also apps specifically designed to train the brain. These are in some cases actually designed with medical input and consideration, but they’re still game-like in nature, or at least include games more often than not. The specific training varies from one app to the next, but this is definitely a category you’ll want to look to if you’re curious about using mobile games to improve your mind.

Final Thoughts

Mobile apps, games, and real-world puzzles such as escape rooms are sometimes purely for entertainment. Other cases, such as those discussed here, can be leveraged to help with brain training for better cognitive performance and perception. The best part is, these brain games can often be leveraged during times you’d otherwise be doing nothing else!

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Getting Your Health Under Control In 2019

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For many, having control over their health is a constant battle with a number of vitamin deficiencies as well as illnesses that are sometimes unavoidable it is crucial to ensure that your health is under control. Whether this is a visit to Finchley dentist to prioritise your oral health or a visit to the doctors for a checkup there are a number of ways that you can prioritise your health within a busy lifestyle.

Moving More And Sitting Less

During the course of the day, it is important to keep moving, with a lot of people sitting down throughout the day it is important to remember to move around. By adding a 10-minute walk to your daily routine this can help to improve mental health as well as your physical health. This small addition to your daily routine can help you to lose weight and maintain a suitable cholesterol level. This could help your health in the long term as this helps you to maintain a healthy weight.

The Power Of A Smile

Have you ever thought about how a smile can help you and those around you to feel better? The simple act of smiling releases chemicals into the brain helping you to channel positive emotions as a result. This act of smiling can also make you appear endearing and approachable to others allowing you to spread joy to those around you. This is something that can take practice to do but can have major health benefits. By making time to laugh and smile during the course of the day you can reduce stress and anxiety whilst helping to improve overall happiness.

Sleep

Having enough sleep is something that can be very difficult with a busy lifestyle. However, it is important to make the time. With the recommended sleep time aimed between 7-9 hours per day, it is important to look at how much sleep you are getting and how much this can affect your overall health.

If you are feeling like you cannot concentrate or are having trouble being able to focus on simple tasks, this may be a consequence of lack of sleep. In order to sleep accordingly make sure that your day is filled with exercise and activities. By filling your day with exercises and activities you will wear yourself out. This will allow you to stick to a simple sleeping schedule throughout the week.

If you struggle to fall asleep at night try relaxing before bed, whether this is through having a bath or shower or even reading a book to help you unwind, this can help you to fall asleep almost instantly.

Relaxation

Another important aspect of your health is relaxation. It is not good for your heart or your mind to be stressed 24/7 therefore, it is important to practice self-care wherever possible. With a number of meditation apps available to you both free and paid you can have a completely customisable experience based around your specific needs.

By adding ten minutes of meditation into your daily routine you can help to reduce stress and anxiety whilst helping to lower blood pressure. So with all this in mind, there are a number of considerations when thinking about your health in 2019 that are well worth considering.

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