Work Related Health Risks While on a Desk Job

If a desk job offer comes with a packaging then it should have a health warning that says “too much sitting is dangerous to your health”. Over the years a number of health risks have been observed in people working behind the desk. This includes higher risks for heart disease, diabetes, obesity, and musculoskeletal disorders. Unfortunately, majority of the jobs today involve being tied to the computer for most of the day. If you have a job that entails prolonged sitting, then you may want to take a look at these work related health risks and how it can be addressed.

ID-10067459

Sitting for long periods of time is like having a sedentary lifestyle, even if you are productive during the time spent on the chair. The lack of movement in a desk job can result to unhealthy metabolic changes such as increase in cholesterol levels, body fat, or insulin levels. All of which may lead to serious health conditions like stroke or heart attack and diabetes. Physical activity is essential in minimizing the risk for developing metabolic syndromes so even if you are stuck behind the desk try to move your muscles from time to time. This can include changing positions or stretching your legs from time to time, standing up for time to time, walking a bit during break time.

Musculoskeletal disorders like Carpal Tunnel Syndrome, Tendonitis, and Tension Neck Syndrome are also work related health risks for people who spend most of their time working on the computer. Repetitive stroke in the keyboard over a period of time may cause carpal tunnel syndrome. This condition is characterized by pain or numbness in the hand, wrist, or forearm that gets worse when using your hands or wrists, occasional tingling sensation, and stiff fingers. Strengthening the muscles on your hand, fingers, and arm as well as observing correct posture can help prevent this condition.

Most employers today recognize these risks and have taken measures to safeguard their employees’ occupational health and safety. Some companies in the call center industry even went to the extent of investing in ergonomic solutions for the workplace. Treadmill desk, exercise balls for chair, and laptop stand are some tools that can help protect employees from these work related health risks. Just remember, the employers take care of the tools and workplace environment but it is up to the employees to observe proper posture and make use of these tools to be healthy.

Image Credits:
David Castillo Dominici

The Best Outdoor Sports for a Full Body Workout

The great news is that some of your favourite outdoor sports not only constitute great leisure activities, but they are also excellent forms of exercise that can give you a full body workout. This means that an impressive range of sports and activities can be effective in improving your overall fitness level as you build strength and endurance, while burning up calories and excess body fat.

Why Train Outdoors?

There are many good reasons to train outdoors. While some outdoor workouts do require particular equipment, most of the items that you need can be purchased from a company such as MOTackle or moved outside if they are transportable and not too heavy.

In the outdoors there is plenty of room to run, throw and be free enough to raise your heart rate and exercise at your peak. When you train outdoors, you have a welcome change of scenery to that experienced in sweaty and typically busy gyms. Another appealing benefit is that outdoor training is done technology-free – there are no screens featuring music clips or talk shows. Here are a few activity ideas to get you inspired.

Skiing

skiing
Image Credits: Taoty – FreeDigitalPhotos.Net

An outdoor sport usually done in winter, snow skiing involves both skiing and hiking. The motion used delivers an extensive aerobic workout with the each motion using the shoulders, back and legs. When skiing, it is possible to burn 600 to 900 calories in a single hour.

Hiking

hiking
Image Credits: Franky242 – FreeDigitalPhotos.Net

Strapping on a backpack and going for a hike can be a great form of total body exercise. No matter how intense or how long the hike you take, a significant number of calories are burnt – all while enjoying fresh air and natural scenery. Not only does hiking burn calories, it can also be an effective way of increasing endurance and lower body strength.

Running

running
Image Credits: StockImages – FreeDigitalPhotos.Net

Of all the outdoor sports, running is renowned for being a highly effective form of exercise for increasing endurance, stamina and muscular strength. It is also an effective calorie-burning exercise. Very little (if any) equipment is needed to run and while you do not need any specific experience or training, you can increase your endurance and enhance your running style as you commit to this outdoor activity.

Cycling

cycling
Image Credits: Hin255 – FreeDigitalPhotos.Net

Being able to ride a bike is often important when we are children but cycling as an adult presents a good opportunity for exercise and fitness. Increasingly, designated bike trails and lanes on roads make cycling safer, while off-road trails enable cyclists to travel through some beautiful and remote locations with stunning scenery. Cycling burns approximately 400 calories per hour, all while building strength in the lower body, and enhancing balance, coordination and overall fitness.

Swimming

swimming
Image Credits: Arztsmui – FreeDigitalPhotos.Net

A low-impact workout for every part of the body, swimming is a great outdoor sport that is a particularly appealing option for exercise in warm weather. In one hour, approximately 600-700 calories can be burnt and the actions performed as you swim enhance stamina, strength and coordination.

What other physical activities do you think belong on this list? What has given you the best fitness results? Share your thoughts below.

Safe and Healthy Weight Loss Diet

Vanity and health issues are two of the common reasons why people go on a weight loss diet. Some would simply like to look good in a tight fitting or revealing outfit while others may be battling with obesity, diabetes, or other medical conditions. Weight loss issues are usually addressed through strict diet plans and fitness routines. People who are struggling to lose weight simply have to surf the web and they can already find a wide array of plans, routines, and supplements to help them. With food being the usual culprit in weight gain, finding a good weight loss diet becomes a priority.

weight loss diet

One weight loss diet that continues to be popular over the past few years is the South Beach Diet. This diet involves the restriction of carbohydrates during the first two weeks then gradually return carbohydrates with low Glycemic Index (GI) into the diet. The first phase lasts for 14 days and food options for this period include fish, chicken, lean meat, nuts, eggs, low-fat cheese, eggs, olive oil, broccoli, and cabbage. Phase 2 accommodates wholegrain bread, fruits, cereals, pasta, low-fat milk, and low GI carbs. The second phase of the diet program does not impose a time limit. Individuals who follow the program stick to the diet plan until their ideal weight is attained. It is only then that they can proceed to Phase 3. There are no more food restrictions in this stage, except of course those that contain saturated fats, but eating in moderation is stressed in the weight maintenance stage.

Another popular diet is the Dietary Approaches to Stop Hypertension or DASH. This plan has been hailed as one of the best diets for 2014. DASH promotes the use of a balanced diet to reduce risks for high blood pressure. The diet prescribed is one that is heavy on fruits and vegetables and light on sugar, saturated fat, and sodium or salt. It was initially intended to address dietary concerns of people with hypertension but it also proved to be an effective weight loss tool.

There are other weight loss diet options available out there. The 3 Week Diet, Jillian Michaels Diet, Atkins, Alkaline, and Dukan are some popular diets that do not make use of supplements to lose weight. One must always choose the safe and healthy option over the quick and easy ones. The best choice can only be determined by consulting your physician or nutritionist.

Image Credits:
Pixabay.com