Challenging the status quo

When was the last time you challenged the norm? So much of our days - and even years - consist of daily habits and rituals. When things stay the same, sometimes they get more and more difficult to change. We get used to things and accept them for what they are.

Usually when we think about making an impactful change, we think of something that takes planning and a long time to institute. We think of bigger things. But, the small changes can be impactful, too!

Today I made a really small, but impactful change!

For 18 years, I've had a desk job. I sit most of the day, which I'm totally against. I've even had this article and this photo hanging in my cubicle for years as my "dream" desk!

An "official" standing desk isn't readily available to me and I've often thought about how to fashion one myself. But, I could never figure it out - or rather - I didn't put in the energy or time to really figure it out. I settled for the status quo. Sitting at a desk for many years has been my norm and I lived with it.

The most simple thing happened today. A co-worker helped me discover a crank handle under my desk. I knew it was there, but I thought it only moved the desk a few inches. NOPE!!! I was able to crank it up a good foot! Then, I figured out how to extend my monitor and boost up my keyboard and mouse. Now, I finally  have a standing desk!

 

In the few short hours that I used it today, I already felt better. I'm more energized and I don't feel like I'm slouching at all like I do when I sit in my chair! 

 

The lesson learned: no matter how small or insignificant you think the impact will be, always challenge the norm! Small changes can make a big difference. Imagine if I'd done this 10 years ago. Would things be different? Would I feel more positive about my workspace? Would I have less back and neck strain? Would I weigh five pounds less than I do now?

 

What small change can you make today that will change your tomorrow? Challenge your status quo!



A love-hate relationship with sitting

There's nothing more I love doing after a busy day than sitting on the sofa with a cup of tea (or sometimes wine!) and indulging in some reality TV.  It's my "reward" for spending a long day at work, fitting in a workout, preparing healthy meals, and completing errands and chores.

But, during the day, I work at a computer and sit in meetings.  I do my best to get up from my desk often and try to fit in short walks during the day because I know how unhealthy it is to sit for such an extended time period.  I have this article hanging up at my desk so I remember to keep moving throughout the day.

I would like to do more during the day to keep moving and de-stress.  So, I made up the chart below with stretches I can do at my desk.  I'm going to do my best to go through the routine every morning and afternoon.

If you are stuck at a desk all day like me, give this a try.

• Stretch often
• Stand when you talk on the phone
• Get up at least once per hour
• Plan walking meetings if you can
• Move move move!

Touch the sky	Reach your arms up to the sky and as far back as you can safely go.
Side stretch	While standing reach your one arm overhead and to the opposite side.  Keep the other hand on your hip.
Toe touch	Bend at the hip and reach for your toes.
Wrist/ankle circles	Make circles with your wrists and ankles. Rotate in both directions. Also with each hand alternate making fists and opening your hand wide. Do this back and forth a few times.
Neck circles	Slowly stretch forward and back, side to side, round in circles, and twist to look over each shoulder.
Arm stretch	Extend one arm out straight in front of you. With the other hand, grab the elbow of the outstretched arm and pull it across your chest, stretching your shoulder and upper back muscles.
Arm circles	While standing, rotate each arm around in big circles both forward and backward.
Seated twist	First sit up straight. Twist in your chair keeping your hips stationary. Twist all the way from lower back all the way up to your head looking over your shoulder.
Quad stretch	Stand on one leg and stretch out your quadricep muscle.  Bend your knee and pull your foot toward you.
Hip stretch	Sitting in your chair cross one leg over the other so that ankle rests just above the knee. Lean forward to feel a stretch in your hips.
Shoulder shrugs	1.      Inhale deeply and shrug your shoulders, lifting them high up to your ears. Hold. Release and drop. Repeat three times. 2.      Shake your head slowly, yes and no.
Leg extensions	Grab the seat of your chair to brace yourself and extend your legs straight out in front of you so they are parallel to the floor.  Flex and point your toes five times.
Leg hug	Sit on the edge of your chair (if it has wheels, wedge the chair against the desk or wall to make sure it does not roll). Put your feet together, flat on the floor.  Lean over, chest to knees, letting your arms dangle loosely to the floor. Release your neck. Bring your hands behind your legs, right hand grasping left wrist, forearm, left hand grasping the right.  Release your hands to the floor again and repeat three times.

Get Fit Where You Sit

I sit at a desk all day - and I can’t stand sitting all day – because sitting is the new smoking (read more about that here). I’m always looking for ways to move throughout the day without causing too much of a disruption.

Give this chair yoga routine a try at work at least three times per week and you should notice increased circulation, strength and flexibility over time. This workout is also great for seniors who might have a more difficult time staying mobile.

Important: push your body to a point where you feel the stretch – not pain! Check with your doctor if you are new to exercise.

Forward Bend

Targets: upper back and neck tension release

How-to: Breathe in and out as you bend forward. Let your head and arms hang over your knees. Relax into the position and hold for a few seconds. Breathe in as you slowly come back up to seated position.

Spinal Twist

Targets: spine circulation/flexibility

How-to: Face forward and place your left hand on the outside of your right knee. Put your right arm over the back of the chair and turn your head. Breathe in and out as you twist to the right, and then push against your right knee and hold. Release slowly, face forward and repeat on the opposite side.

Side Stretch

Targets: spinal column flexibility
How-to: Face forward with feet slightly apart, breathe in, and raise your arms out to the sides. Breathe out and bend to the left, reaching toward the floor with your left hand and your right hand pointing toward the ceiling. Breathe in come back to starting position. Repeat with your right side.






Knee Squeeze

Targets: lower back
How-to: Breathe in and out, and then put both hands around the front of your knee pull your left knee to your chest while holding your breath. Lower your head to your knee, hold for a few seconds and release slowly while breathing out. Repeat on your right side.





Leg Lifts

Targets: lower back, improves circulation to legs and feet
How-to: Sit and hold each side of the chair for balance. Breathe in and out as you lift your straightened left leg and flex your foot. Hold for a few seconds and then slowly breathe out while lowering your leg. Repeat the same with your right leg.







Sun Pose

Targets: spine and hips, improves circulation to your head
How-to: Sit back in the chair with legs apart and arms by your side. Breathe out completely then breathe in and with a sweeping motion bring your arms up over your head. Look up and stretch. Breathe out while bending forward between your legs and if you can put your palms on the floor. Slowly breathe in while coming back to the starting position.

Namaste!