Handouts
Healthy snacks at the office
Desk exercises
Yoga
Avoiding Stress tips
Outline:
Stress is inevitableDifference between good and bad stress
How to deal with either
Desk exercises
Good office practices
Yoga
Healthy snacking
ULA PreConference Workshop
Wednesday May 1
Keep Your Sanity In a Stress Filled
Workplace
Presented by Trish Hull
Workplace Exercises
Physical Sanity
To help alleviate stress and improve your health
The following are exercises you can do in just a few minutes
at your desk, in your office or cubicle, in a back work area or
out on the main floor of the library if you want to lead a
program.
Exercise at Your Desk
These days, it seems like everyone is working more hours and using the old "no-time-to-exercise"
excuse more than ever. But what if you could actually work out at work?
While you won't get to the Olympics this way, you can do stretching, muscle-strengthening, and
even short stints of aerobic exercises right at your desk (or maybe in a vacant conference room or
stairwell). After all, doctors say any amount of exercise helps -- the benefits are cumulative.
"We are made to move, not sit at a desk 12 hours a day," says Joan Price, author of The Anytime,
Anywhere Exercise Book. "As ergonomic as your desk or chair may be, sitting produces back pains,
headaches, and listlessness. You become less productive."
Not to mention less ... er, thin. The U.S. surgeon general recommends at least 30 minutes of
moderate activity five days a week. Yet most Americans don't approach this level of activity. You
know who you are: You are the woman who's so stiff when she gets up from her desk that she walks
like a robot for the first few steps. You are the man with repetitive motion injuries, such as carpal
tunnel syndrome. You are the person who vies for the "rock star" parking place closest to the door.
But come on -- can you actually go beyond working out the kinks and get some meaningful exercise in
your cubicle?
Kelli Calabrese, MS, an exercise physiologist and spokesman for the American Council on Exercise,
says yes. Calebrese believes in 60-second or 10-minute bursts of aerobic exertion. "This is cardio -if you get in your [target] heart rate zone," she says.
60-Second Aerobics
Calabrese says that improving your heart rate variability -- your heart's ability to
jump from resting to "pumped" -- has been shown to increase longevity and
decrease heart disease risk.
While you shouldn't give up on your home or gym exercise routine, you can certainly
supplement it with exercises done at your desk (and, on those extra-long workdays,
it's much better than doing nothing.) Here are a few aerobic tricks to try during
your next break between tasks:
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Glance at the wall clock and rip off a minute's worth of
jumping jacks. If you're a beginner, try the low-impact
version (raise your right arm and tap your left toe to the
side while keeping your right foot on the floor; alternate
sides)
Do a football-like drill of running in place for 60 seconds.
Get those knees up! (Beginners, march in place.)
Simulate jumping rope for a minute: Hop on alternate feet,
or on both feet at once. An easier version is to simulate the
arm motion of turning a rope, while alternately tapping the
toes of each leg in front.
While seated, pump both arms over your head for 30
seconds, then rapidly tap your feet on the floor, footballdrill style, for 30 seconds. Repeat 3-5 times.
If you can step into a vacant office or conference room,
shadow box for a minute or two. Or just walk around the
room as fast as you can.
Or do walk-lunges in your office or a vacant room. (You could
also amuse your co-workers by doing these in the hall;
remember Monty Python's "Ministry of Silly Walks" comedy
routine?). Set your PDA to beep you into action.
No conference room? Take to the stairs -- two at a time if
you need a harder workout! Do this 5-7 times a day.
Want Something Less Breathless?
Afraid the phone will ring and you'll sound like a lion is chasing you? Price's book
has more than 300 less dramatic -- but equally beneficial -- exercises. "I call these
fitness minutes," she says.
Some strength-building suggestions:
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Do one-legged squats (hold onto a wall or table for support)
while waiting for a web page to load, the copier to spit our
your reports, or faxes to slither out.
Stand with one leg straight and try to kick your buttocks
with the other.
Sitting in your chair, lift one leg off the seat, extend it out
straight, hold for 2 seconds; then lower your foot (stop
short of the floor) and hold for several seconds. Switch; do
each leg 15 times.
To work your chest and shoulders, place both hands on your
chair arms and slowly lift your bottom off the chair. Lower
yourself back down but stop short of the seat, hold for a
few seconds. Do 15 times.
To stretch your back and strengthen your biceps, place your
hands on the desk and hang on. Slowly push your chair back
until your head is between your arms and you're looking at
the floor. Then slowly pull yourself back in. Again, 15 of
these.
Desk pushups can be a good strengthener. (First, make sure
your desk is solid enough to support your weight.) Standing,
put your hands on the desk. Walk backward, then do pushups against the desk. Repeat 15 times.
Reach for the Sky
Stretching exercises are a natural for the desk-bound, to ease stress and keep
your muscles from clenching up. Here are a few suggestions:
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Sitting tall in your chair, stretch both arms over your head
and reach for the sky. After 10 seconds, extend the right
hand higher, then the left.
Let your head loll over so that your right ear nearly touches
your right shoulder. Using your hand, press your head a little
lower (gently, now). Hold for 10 seconds. Relax, and then
repeat on the other side.
Try this yoga posture to relieve tension: Sit facing forward,
then turn your head to the left and your torso to the right,
and hold a few seconds. Repeat 15 times, alternating sides.
Sitting up straight, try to touch your shoulder blades
together. Hold, and then relax.
You get to put your feet up for this one! To ease the
hamstrings and lower back, push your chair away from your
desk and put your right heel up on the desk. Sit up straight,
and bend forward just until you feel a gentle stretch in the
back of your leg. Flex your foot for a few seconds, and then
point it. Bend forward a little farther, flex your foot again,
and hold for 10 seconds. Repeat on the other side.
Unobtrusive but Effective
If the boss wonders why your feet are on the desk, what about some invisible
exercises?
Women can do kegels -- tightening and holding, then loosening, their pelvic floor
muscles (the muscles that control the flow of urine when you go to the bathroom).
This will prevent leakage and other problems down the line.
Butt clenches are also helpful in today's booty-conscious society. Tighten your
buttocks, hold, hold, hold, and then relax. Repeat 15 times. The same goes for ab
squeezes -- just tighten your tummy muscles instead.
Use Every Minute Actively
Whenever possible, "stand rather than sit," Price says. "Walk rather than stand."
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Walk during your lunch break. If you find that boring, buy a
camera and walk around taking pictures. Some experts say
it's ideal to walk 10,000 steps a day -- this can be five miles,
depending on the length of your stride. "Buy a pedometer,
wear it five days, and divide by five," Price suggests. "If
you're nowhere near 10,000 -- and this takes some doing -set a reasonable goal. If you clocked 2,000 steps, go for
2,500."
Join a gym near your office and go during your lunch hour. If
your employer provides a gym, that's even better.
Forget emailing the guy three cubes over -- walk.
Remember, walks to the vending machine don't count!
Calabrese often calls her fitness-coaching clients or emails them to remind them
they had planned to work out or walk at lunch. You can do the same -- put a
reminder on your desk calendar, a sticky note on your computer, or send yourself
an e-mail reminder.
One last thing: Don't let fear of embarrassment keep you from exercising at work.
Chances are, your co-workers will admire your efforts rather than be amused. You
might even get them to join you on a lunchtime walk or to help you lobby for lunchhour yoga classes at your workplace.
So what should you do if one of your co-workers, say, finds you in your chair two
feet from the desk, stretched out, staring at the floor? "You could pretend you
dropped a pen," Price laughs. "But it's better to say, 'This feels great! Try it.'"
Originally published February 27, 2004
Exercise at your desk
By Jean Lawrence
WebMD Weight Loss Clinic-Feature
Reviewed by Kathleen M. Zelman, MPH, RD, LD
Many of us spend a lot of time hunched over our desks staring at computers
screens. This causes a great deal of stress on our necks, backs, hands and eyes.
The following are suggestions anyone who spends time at a desk should try.1
Observe the proper sitting posture in a good chair that is designed for desk
work. Your back should be straight, your shoulders back, and the top of your
monitor should be level with your eyes. If you have to look down or up, then you
need to adjust the height of your screen. Also, make sure that your wrists do not
lie on the keyboard or on the mouse pad (unless you have a pad with a wrist rest).
This will help prevent the onset of carpal tunnel syndrome (compression of the
wrist that can result in pain, loss of feeling and weakness).[1] Keep your legs bent at
the knees so that the knees are only slightly higher than your hips. Feet should be
flat on the floor or on a step stool of some sort.
1. Do simple stretching exercises. Stretch your arms, legs, neck and torso while
sitting. This will help prevent you from feeling stiff.
Neck: To stretch your neck, slowly flex your head forward and backward, side to
side and look right and left. This can be done almost any time to lessen tension and
strain. Never roll your head around your neck––this could cause damage to the
joints of the neck.
Shoulders: Roll your shoulders forward around 10 times, then backward. This helps
release the tension off your shoulders.
Arms and shoulders: A good stretch for your arms and shoulders is to brace your
hands on the edge your desk, each about a shoulder width away from your body.
Twist your hands in so they point toward your body and lean forward, hunching your
shoulders. Take this a step further and push your shoulders and elbows closer to
the desk.
Wrists: Roll your wrists regularly, around every hour or so. Roll the wrists 10 times
clockwise, then 10 times counterclockwise. This will help minimize the potential for
getting carpal tunnel syndrome if you spend a lot of time typing.
Ankles: Roll your ankles regularly. As with your wrists, roll the ankles in a clockwise
motion three times, then counterclockwise. This helps improve blood circulation,
and prevents that tingling feeling you can get when blood circulation is cut off, also
known as "pins and needles".
Chest: Notice if you tend to hunch in front of the keyboard. To counter that,
perform the following exercise: Open your arms wide as if you were going to hug
someone, rotate your wrists externally (thumbs going up and back) and pull your
shoulders back. This stretch is moving your body the opposite way to being
hunched and you should feel a good stretch across your upper chest.
Abdomen: Contract your abdominal and gluteal muscles, hold them there for a few
seconds, then release. Repeat this every few minutes all day long while you're
working at your desk. You can also perform kegels (pelvic floor exercises) while
sitting.
Calves: Stretch your calves. While sitting, lift up your legs on the balls of your
feet and set them down. Repeat until your legs are comfortably tired. Repeat about
10 minutes later, and continue doing this routine for about an hour or so. This will
exercise your calves, and will help prevent blood clots from developing in your legs.
Blood clots are very common among middle-aged computer users.
2. 3
Stand up every half hour to walk around a bit. This will ensure continuous blood
circulation in your arms and legs, and will keep them from getting too strained.
Take walks to the water station to refill your glass. If you can afford to take
longer breaks, take a short walk outside your building, and use the stairs instead of
the elevator to go down. Aside from giving your legs and heart a good workout, you
can take in some fresh air as well.
3. 4
Give your eyes a break from focusing on your screen. Every 30 minutes or so,
shift your focus from the computer screen and scan around other subjects in the
room, such as a window, clock, desk, or door. This helps promote eye movement and
lessens chances of eye irritation and headaches. Another technique to relax your
eyes would be to rub your hands together, then place your cupped hands over your
eyes.
4. 5
Take advantage of the downtime created by rebooting or large file downloads.
Get up and take short walks around your floor. If you can find the space to do it
and do not have many co-workers around who would be bothered, try something
more ambitious such as doing a few push-ups, sit-ups, and/or jumping jacks.
5. 6
Do exercises with the help of a few tools. The following tools may be helpful:
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Acquire a hand gripper. These are cheap, small and light, easily kept tucked
in a desk drawer. When you have to read something either on the screen or
on paper, you probably won't be needing to use your hands very often, so use
this opportunity squeeze your gripper. It is an excellent forearm workout.
Acquire an elastic band. This is also cheap, small and light. Use it to do the
actions mentioned above (such as, when stretching your arms, do it by pulling
apart the elastic band). This will stretch and work the muscles slightly.
Invest in a large size stability ball or stability ball-style desk chair. Sit on it
with your back straight and abs firm. You will burn calories stabilizing your
core and body on the ball. While an actual stability ball is more effective,
the chair is usually a more viable option to use in an office environment.
While sitting or talking on the phone, you can bounce or do basic toning
exercises. Use the actual ball form in moderation when typing, as this is
probably not the most supportive seating to prevent carpal tunnel and
tendinitis.
6.
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8. 7
Take a few deep breaths. To work your abdominal muscles, hold your stomach for
a few seconds when breathing in, then release when breathing out. If possible, get
some fresh air in your lungs by taking a walk outside, as mentioned in a previous
step.
9. 8
Have a bottle of water by your side and make a habit of drinking plenty of
water through out the day. If you do this consistently, you will begin to feel more
alert. Take trips to the water refilling station to refill your jug or glass, so that
you can also walk around and exercise your legs at the same time.
Healthy Snacks
Stomach Sanity
The key at work is to avoid junk food and carbonated drinks and eat
healthy god food. (Where have I heard that before?) Easier said than done,
at work, at home everywhere you go. Below are some tips and recipes for
healthy eating.
How to Avoid Junk Food At Work
An Interview With Marion Nestle
Nestle is a nutritionist and researcher at New York University and the author of What to Eat (North Point
Press).
The odds are stacked against making healthy food choices at work, with vending
machines, candy jars, and coworker birthday parties around every corner. But
there are simple ways to cut calories and increase your energy.
• Pack it in. Bring in a few simple meals and snacks from home. Aim for a mix of
lean proteins and fiber, which have been shown to increase the feeling of fullness:
Stash a bag of mixed seeds, walnuts, and raisins in your drawer or keep low-fat
string cheese or fruit in the fridge. For lunch, go for a mixed-green salad and
grilled chicken.
• Watch your drinking. Many women pat themselves on the back for avoiding
midmorning snacks, but they're subsequently forgetting that juices, protein
shakes, and coffee drinks are comparably high in sugar and calories.
• Order carefully. At a business lunch, it's easy to overdo the calories and fat.
Studies have shown that the more food is placed in front of people, the more they
eat. And restaurants usually serve large portions and sneaky sources of fats. Order
an appetizer as your entrée course and choose the simplest preparation: steamed
artichoke, seviche, or shrimp cocktail. At the end of the meal, get coffee or tea—
but pass on dessert.
• Keep your cool. Stress and unhealthy eating usually go together. When you start
to feel anxious, get up from your computer and take a walk around the block, talk
with one of your colleagues, or call a friend. Just changing your environment can
help distract you from the desire to eat.
• Don't tempt fate. The witching hour for many deskbound people is 4 p.m. That's
when the stomach growls, and a craving for something sweet kicks in. But even if
you've been conscientious and have those healthy snacks at the ready, the mere
sight of certain foods can do in your diet. In a recent study, female office workers
had Hershey Kisses in either opaque or clear jars on their desks, which were
refilled every day for two weeks. The candy in clear jars was eaten twice as often,
because it was more visible. Just the sight of a colleague's candy jar is enough to
weaken resolve, so avoid their desk—especially late in the afternoon.
• Party wisely. It's tough to resist the chips and cakes at office parties. But
before you cave, bear in mind that junk-food companies spend a lot of time loading
food with sweeteners and salt that make you want more as soon as you start eating.
It's far easier to say no before the very first Cheeto than to reign yourself in
after the second or third fistful. And while there's no surefire way to resist
temptation, you could try carrying a bottle of water in with you so your hands are
occupied, or face away from the food.
This is taken from “Cooking Light” online magazine
8 Healthy Office Snacks
Don't get caught in front of the vending machine again. Pack these eight healthy snacks (each less
than 200 calories) to keep you feeling full and satisfied throughout the work day.
Photo: Lee Harrelson,
Desktop Snacks
Working eight or more hours a day can make it difficult to eat healthfully unless you plan ahead. Research
shows that eating every four hours helps to keep your metabolism charged and your energy level high. Before
you dig in your drawer for spare change and head to the vending machine, plan ahead and stash low-calorie,
nutritious snacks in a cabinet, drawer, or your briefcase. Each of these snacks has less than 200 calories and
are sure to satisfy when the 3 p.m. cravings hit.
Photo: Lee Harrelson,
Whole Wheat Crackers and Peanut Butter
Save your quarters by skipping the vending machine's peanut butter crackers and packing your own nutritious
snack. For a hunger-curbing option, try 10 multigrain wheat crackers (such as Multigrain Wheat Thins) and a
tablespoon of peanut butter. This nutrient-rich snack rings in at just 193 calories and offers 2 grams of fiber.
The combination of complex carbs and protein help to keep your blood sugar stable and keep you feeling full
longer.
Photo: Lee Harrelson,
Fruit
Grab an apple, banana, pear, grapes, or other portable fruit as you dash out the door every morning. If you
grab a different fruit every day (and change with the seasons), you'll obtain a good variety of nutrients plus
fiber, and won't get bored with the same old snack. The average serving of fruit is around 70 calories so pair
with a cup of fat-free milk (about 90 calories) for a protein boost as well as extra calcium and vitamin D. This
protein and fiber combination will keep you feeling full and prevent mindless eating.
Photo: Lee Harrelson,
Popcorn with Parmesan
Take regular bagged popcorn to the next level by topping with 2 tablespoons of shredded Parmesan cheese.
The nutty flavor of the popcorn pairs well with the rich flavor of Parmesan resulting in a quick, 150-calorie
snack. Simply top 3½ cups of 94%-fat-free popcorn with the cheese and your snack is served. If you don't have
an office fridge to stash your Parm, nosh on just the popcorn for only 100 calories. This salty snack counts as
one of your three daily servings of whole grains and helps to increase your energy and mood.
Photo: Lee Harrelson,
Nuts
Make the swap and choose nuts over chips for a crunchy alternative. Nuts are rich in heart-healthy fats but are
calorically dense (about 170 calories per ounce) so measure out an ounce (about 24 almonds) and stick to that
amount instead of feasting on the entire bag. Stash premeasured baggies of nuts in an office drawer or in your
purse to nibble on when the 3 p.m. hunger pains hit. Almonds and other nuts are a naturally high source of
vitamin E, calcium, magnesium, and potassium and are rich in protein and fiber.
Photo: Lee Harrelson,
Instant Oatmeal
When you're in a rush at work and want something warm and comforting, heat a packet of plain instant oatmeal
(just 110 calories) in the microwave for a quick and satisfying treat. Choose plain oatmeal and add your own
flavorings to control the calorie and sugar content. Top with a 42 calorie mini box of raisins for a sweet flavor
and added nutrients or sprinkle with cinnamon and nutmeg. Doubling as a fiber-rich breakfast or daytime
snack, oatmeal helps lower cholesterol and reduces the risk of heart disease.
Photo: Lee Harrelson,
Mini Pitas with Hummus
Use mini pita pockets to scoop up creamy hummus. Whether you make your own hummus or choose a favorite
brand at the grocery store, hummus is made from chickpeas, a great source of soluble fiber. This soluble fiber
helps to lower cholesterol and prevent heart disease. Pair one serving of hummus, 2 tablespoons, with 3 mini
pita rounds for a 150 calorie snack. If you want a protein boost, fill the mini pita pockets with an ounce of lowsodium deli ham or turkey. The fiber and protein combo gives the snack some staying power to keep you
feeling full longer.
Photo: Lee Harrelson,
Snack Bars
If you're having a sweet attack and are looking for a healthy "bar" that isn't loaded with sugar, reach for one that
is all natural. Brands like LaraBar and KIND are good sources of fiber, contain no added sugar, and are made
from whole, natural ingredients like dates, almonds, cashews, and cranberries. These bars are rich in fiber, low
in sodium, loaded with vitamins and minerals, and run around 200 calories per serving. Pack these convenient
bars in a purse or pocket for an instantly sweet and filling snack.
Photo: Lee Harrelson,
Veggies with Ranch
Beat the high-fat, high-sodium snacks featured at the convenience store and pack a container of fresh veggies
like carrots, celery, and grape tomatoes. Raw veggies fill you up because of their high water and fiber content.
If you struggle eating veggies in the buff, try dipping them in 2 tablespoons of low-fat Ranch dressing (80
calories), hummus (70 calories), or salsa (10 calories).