Safe stretches at work Many of us spend long hours each day focused on a computer screen or doing other repetitive tasks. Doing these stretches a few times each day can decrease upper back pain and improve joint health and posture. • Shoulder openers: Sit with both feet firmly planted on the floor. Clasp your hands and extend your palms toward the ceiling. Straighten your arms. You should feel a stretch in your shoulders and upper back. Gently bend to the right and left a few times. • Chest expanders: Scoot to the edge of a stable chair. Keep your feet firmly planted. Clasp your hands behind your back. Slowly draw your shoulder blades together and try to lift your hands slightly away from your lower back. Hold for 10 seconds. • Trunk rotations: Still at the edge of your seat, place your left hand on the back of the chair. Bring your right hand to your left thigh and slowly turn your torso toward the left. You should feel a stretch in the upper back. Hold for five to 10 seconds and repeat on the other side.
32 Pacific Union Recorder
Adventist Health
B
Exercise Doesn’t Have to Be a Hassle
eing sedentary is a proven way to increase your risk for disease—in fact, the World Health Organization says a sedentary lifestyle is a leading cause of death and disability. Being sedentary for more than an hour can lower blood sugar levels, boost snack cravings, and reduce blood flow to your extremities, including your brain. But you don’t need to run a marathon or hike a mountain to be active. Instead, try these simple, achievable ways to make healthy activity a natural part of your everyday life.
Go for a walk (and take a friend) Walking, instead of driving or riding public transportation, is a convenient way to fit low-intensity activity into your day. If a shop is close by, opt to get there on foot. Also, consider taking remote work calls while you’re on the go by joining on your phone instead of sitting in front of your computer. Want to spend time with a friend? Try a walk through the park instead of a sit-down hangout. If you have a dog, take your furry friend out for a longer than usual walk to give yourself extra exercise. Try stretching You don’t even have to leave your room for this one. Regular stretching has a number of physical benefits, including improving muscle strength, flexibility, and circulatory health and reducing stress and inflammation. Try a class tailored for your level of fitness and experience. See the sidebar for stretches you can do right at your desk. Find active hobbies A great way to stay motivated to exercise is to make it a part of something you enjoy. Put fun at the forefront by adopting an active hobby that suits your interests. If you love nature, seek out hiking trails nearby or plant a garden. If you enjoy meeting new people, organize a neighborhood walking group. The key is to find ways to be active while doing what you love. ____________________ By Kim Strobel