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Computer Work-out: Stay Fresh and Alert at Your Desk Job

May 27, 2010 By Sheila Leave a Comment

I am often asked… “When I get up from my desk, sometimes I am so stiff. What are some good exercises to do while sitting?”

Here are some simple things you can do at your desk to improve your posture and decrease stiffness.

  • Sit properly in a good chair designed for desk work or invest in a stability ball to use for a chair at your desk (increases ab strength). Your back should be straight, shoulders back and the top of your computer monitor level with your eyes.
  • Stand up every half hour to stretch and/or walk around.
  • Learn to stretch, especially your calves (for circulation) and your upper body.
  • Roll your wrists regularly to help prevent carpal tunnel syndrome.
  • Contract your abs or glut muscles, hold them for a few seconds (keep breathing), then release.
  • Have a water bottle at your desk and drink 64 oz. per day.
  • Take advantage of your down time at the computer and do push-ups, sit-ups, jumping jacks or stretching exercises.

We can help you design a “computer work-out”. Call Sheila to set up an appointment: 507-333-5430

Filed Under: Health and Fitness Tagged With: ,

Exercise and Energy Drinks

May 11, 2010 By Sheila Leave a Comment

We all know that drinking water is beneficial in an exercise regimen – what about high energy drinks?

One can of high-energy drink, such as Red Bull, Wired, Fixx, No Fear, or Monster Rockstar contain an average of 14 times the caffeine of a regular can of soda or are equivalent to 7 cups of very strong coffee. These types of drinks are sold as supplementary drinks instead of soft drinks, therefore, warning labels that note the caffeine content and the health risks associated with drinking them are not displayed.

Health risks to ingesting these types of drinks include nervousness, anxiety, dizziness, numbness, insomnia, rapid heartbeat and tremors. High energy drinks may help you to exercise, but they also raise heart rates and blood pressure which can make them dangerous for people with cardiovascular disease or for those taking drugs to lower heart rate or blood pressure.

Regular exercise, drinking plenty of water, eating from all 5 food groups and controlling food portions are more likely to protect our hearts than the amount of caffeine we consume.

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Exercise After Quitting Smoking

May 11, 2010 By Sheila Leave a Comment

How long does it normally take for your lungs to “clean out” after quitting smoking so I am not huffing & puffing so bad during my exercise?

Your lungs need time to remove the toxins and phlegm that have built up from smoking. This may take up to a year and coughing is a good sign that your lungs are healing. To help relieve the discomfort of occasional coughing, try flaxseed oil or salmon oil. These oils moisturize the tissue and ease the coughing. Also, drink lots of water. Water heals the system, flushes out toxins, softens phlegm and lubricates the tissues. Keep exercising – your body and lungs need you to. Congratulations on quitting smoking!

Why do people gain weight after quitting smoking?

The nicotine in cigarettes acts as an appetite suppressant and slightly increases your ability to burn calories. Ex-smokers typically gain weight because their appetite and metabolism return to normal after quitting smoking. Food smells and tastes better as those senses improve which makes eating more enjoyable. But, gaining weight isn’t inevitable. Exercise on a regular and consistent basis, make healthy food choices, chew sugarless gum to keep your mouth busy and journal what you eat and drink every day helps keep you accountable and on track. Remember: the health benefits of being smoke-free are more important than even moderate weight gain. Lung damage and heart disease are irreversible, weight gain is not. DON’T GIVE UP!

Filed Under: aerobics, Health and Fitness