Exploring the yoga of life.
Monthly tips to take your yoga off the mat and into your real world – stress busters to keep you on track!
Hi, I’m Dr. Joanne Wu and I am here to inspire movement in your healthful living, starting right at work.
Today, we will review why it is important to get up from prolonged sitting and three ways to get more standing time on the job.
Prolonged sitting tightens up hip flexors and often leads to pressure point developments in our low back and legs. Beyond physical stress, sitting behind a desk can feel mentally exhausting.
If you don’t have access to an alternate sit stand frame that can convert your work station from sitting to standing, do not worry. Here are some ways to make the best with what you have.
1.) Start with Stairs
Walk the stairs to your office and take another round of flight during lunch hour. Just around 5 minutes a day can help you boost cardiac fitness , tone your legs and help you maintain your weight. This also helps you break away from screen time and allows you to re-center your energy.
2.) Squat before sit
Squat and hover at your seat before you sit every time and you could do your workout right at your office. Another great one is to stand after your initial squat, support your low back as you find a stretch behind you. This will help you relax your hip flexors and help you stand taller next time you are up.
3.) Stroll every sixty
Grab some water, take a lap around the office. Make it short but smooth. Every hour is a good target to take a stroll and loosen up those legs. Another opportunity to add more standing time is do a walking meeting. Forget coffee at your meetings, multitask and keep your energy alive!
Thank you for joining me today to help you find wellness in your life!
Feel free to check out my other Fit2bWell Health tips and videos to help you in your journey towards a better you.
Real goals are simple if we harness our motivation and visualize success. But it is not that easy, most of us who are innately highly motivated can feel unmotivated at times. In fact, sometimes we get into such a slump that even thinking about positive change can be overwhelming and even hopeless. And when failure sets in at attempts to get started again, we find excuses to be at the forefront of delay of unlocking our potential to get out of our slumps. Here are some tips to take it one step at a time and set you up for success to dream for reality once more:
1.) Set one goal: establish focus
Don’t let too many things pile in your life. De-clutter your physical space. Harness your energy and find focus. You can do your other goals, when you have finished this one.
2.) Inhale inspiration
I draw my inspiration from my community, my travels, and my experience. We build on connections and we seek to understand and be understood. Learn from those who have triumphed and you too will find extra in your ordinary.
3.) Get excited with positive thinking
Recognize negative self-talk. What is really going on? Try squashing that energy like a dead bug. As Zig Ziglar said it best: “Your attitude determines your altitude.”
4.) Build anticipation with daily intentions
The power of daily intentions in conscious living is often misunderstood. The more you are able to visualize your success by acknowledging your goal, the more you are able to lead yourself there.
5.) Post your goal: Commit out loud
Nothing sets in reality like saying something out loud and sharing it with others. Hold yourself accountable and you will feel more responsible. So go on, say it with pride!
6.) Lean on support: you are not alone
This road to success is not easy without friends to lean on. Don’t isolate yourself, learn from each other. Be stronger as you garner strength from your community. Ask people for advice. Trust me, many people are not just eager to help, but are honored to be asked.
7.) Dynamic stability: life is a flow
Trend towards improvement is better than large leaps of fluctuations. Don’t expect your growth to be linear. Life is a flow so expect turbulence. Root down on your strong foundation and you will find strength once again to head towards your goal.
8.) Start small, dream big
Rome was not build in a day but there was a dream of its existence. Allow each step you take towards the picture of great success help push you forward and onward. Want to run a marathon? Start with a two minute run, and then add two each day. Build on your small steps and the leap will happen.
9.) Stick with it: learning how to gracefully step back
Don’t give up. Motivation will come back if you just let your slump be a bump. Don’t just steer yourself completely onto a new goal or a new fad. There is no instant gratification. Take step back, be patient, and re-examine your big picture goal. Let that fuel you and help you stick with it.
10.)Celebrate success, no matter how little it may seem
We all need a pat on the back. Acknowledgement is positivity. Don’t’ let your intentions, your practical breakthroughs, go amiss. You deserve rewards to remind you that you are doing the best you can and you are worth it. It doesn’t need to be celebrated with champagne or a party, but smile, look at yourself in the mirror and say “good job”! It matters.