Tips to Save Your Posture When Working From Home
It goes without saying the worldwide COVID-19 pandemic has affected all of us in one way or another. From countless Zoom calls to hours spent collaborating on a Google Doc, you’ve probably been hunched over a keyboard more than usual—and your posture isn’t what it once was. We listed a few ways to help prevent the “slouch” when working from home—and remember, consistency is key.
How to Sit Properly
First and foremost, let’s start with the fundamentals. Be mindful of how you’re positioned (and how long you’re sitting for) when sitting at your desk. Your feet should be flat on the floor, with your knees bent at a 90-degree angle. Your legs (from your hips) should also be at a 90-degree angle. Keep your core engaged, and roll back your shoulders. Keep your chin parallel to the ground (raise your computer screen so you aren’t looking too far down). Your wrists should be resting on a pad in front of your keyboard with your arms slightly extended and your elbows slightly bent (don’t bend them past 90 degrees).
Sitting too long can lead to a variety of negative health effects, including increased blood pressure, excess body fat and high blood sugar. Maintaining a healthy diet while working from home is important, but for the sake of your posture, taking regular breaks from sitting is just as important. Stand up every 30 minutes and walk around (not always to the fridge, mind you)—throw in a load of laundry, empty the dishwasher, take the dogs for a walk or do anything else that gets you up and moving; increasing blood circulation and back mobility is what we’re going for here.
Your spinal health is directly tied to your core strength, and when sitting for weeks on end behind a desk, that’s one of the first things to go (which can lead to a whole host of problems). Here we’ve put together three core exercises to strengthen your back, three back exercises for women and 13 essential core exercises for runners (or should we say, “work-from-home-ers”). Do them in complete sets, or split the workout and tackle a few reps when you stand up every 30 minutes throughout the day.
Making An Exercise Plan to Keep You Motivated
Planning is key to developing and maintaining an exercise routine. When making an exercise plan, consider any ongoing health concerns, the time you have available, and your energy and stress levels. Many people report feeling fatigued lately from all the pandemic-related stress, so if you’re still juggling teaching your kids and working at home, or are unemployed and worried about finances, this may not be the time to undertake a challenging new fitness plan.
Whatever your circumstances, set reasonable goals focusing on activities you enjoy. You’re more likely to stick to an exercise plan if you start small, celebrate your successes, and build up gradually.
Prioritize your workouts.
People who put their fitness activities on the same calendar as their regular appointments tend to stick to their plan. You wouldn’t cancel your appointment with your dentist because you were busy with work or just didn’t feel like it at that moment. Rather, you’d fulfill your obligation and then return to work afterwards.
Workout at the time that’s right for you.
Many people who maintain a long-term exercise program workout in the mornings. Completing your fitness routine in the morning can energize you and set a positive tone for the rest of the day. Others find it helpful to take a break from work and get moving in the afternoon when their energy is flagging. A burst of activity can stimulate the brain and help you push through the rest of the tasks on your to-do list.
Rather than aim to “get in better shape,” set a concrete goal such as “walk 30 minutes in the morning on Monday/Wednesday/Friday/Saturday.” Try one of the many fitness trackers or smartphone apps available to keep a record of your progress—or simply use a calendar to note the length of your workout, distance, and effort level. Tracking your progress can help keep you accountable, provide a sense of accomplishment, and encourage you to keep going.
Say it out loud.
Tell a friend what your goals and routines are or post them on social media. You’re less likely to skip a session if you know your friends will be asking about how you got on. And if they give you positive feedback, it will give you a boost for your next session. Working out with a buddy can also help keep you on track, even when you can’t be physically together. Set up regular times to exercise with each other via a phone or video call—and offer each other support and encouragement.
Source: Health Guide Org
- Place a rack in the center of your oven and preheat the oven 350 degrees F. Line a baking sheet with parchment paper.
- In a medium bowl, combine the peanut butter, coconut sugar, salt, egg, egg white, and vanilla extract. Mix briskly until ingredients are well blended. Sprinkle the baking soda over the top. With a rubber spatula, work in the protein powder and coconut flour until well combined. Fold in chocolate chips.
- At this point, your dough should be slightly sticky but not a total mushy mess. If you need a firmer dough, add a bit more protein powder. For a looser dough, sprinkle the batter with a bit of milk (or almond milk) and with a spatula, fold it in until the dough comes together.
- With a small cookie scoop or spoon, portion the cookie dough by tablespoonfuls and drop onto your prepared baking sheet (you will have 12 to 14 cookies total).Bake for 5 to 6 minutes, until the edges are barely golden brown and dry to the touch but the middles seem fairly doughy. Place the cookie sheet on a wire rack and allow the cookies to cool for 3 minutes before transferring.