Health and Wellbeing

FreeDigitalPhotos.net

Do you grab your lunch and eat it in front of your computer? After a full day with no breaks at all, are you tired, sluggish, and still no further ahead?

Do these reasons for not taking a lunch break sound familiar?

I have too much work.
I need the time to get organized for the afternoon.
No one else takes a break. Others will frown upon me.
There isn’t anything I really want to do.
I’m going to use that time to check my emails.

Your body and mind need a break. Take this challenge and take back your lunch!

If you regularly skip lunch or eat at your desk, try to commit to taking a nutritious lunch break at least three times a week.

It does not have to be for the full lunch hour but it has to be a real break that is away from your desk. Better yet – away from the building!

Here are some ideas:

Go for a walk. Explore the local museum or art gallery. Visit the library. Have a nutritious lunch with a friend.

Whatever you do, you are sure to return to work refreshed, refocused, re-energized and relaxed.

Courtesy of Feelart/FreeDigitalPhotos.net

Holiday jitters starting to kick in? Lower your ‘Martha Stewart’!  This article may help you cut out the crazy so you can trim the celebration back to one that is sustainable and calm.   Read more    Or try this different approach to help you ease into the holidays,  Read more

Photo courtesy of FreeDigitalPhotos.net

Articles in several newspapers this week all have the same theme:  Sitting is damaging to our health!   The articles refer to recent studies published by the British medical journal “The Lancet” on the health consequences of physical inactivity.  According to these studies, physical inactivity is responsible for as much as 10% of the “burden of disease” (years of life lost to mortality or disability) from illnesses as diverse as colon cancer, Type 2 diabetes, and coronary heart disease.  All can be prevented or lessened if we got up and moved more.

The article by Andrew Coyne in the National Post points out that it isn’t just inactivity that is the problem but the specific activity of sitting – which is how most of us spend our day.  Even if you exercise, it is of little consequence if you sit all day. Read more

Read about the high cost of inactivity in the Globe and Mail.

Get up and move – for your life!  Read more

Photo courtesy Stuart Miles/FreeDigitalPhotos.net

Regular exercise is essential for healthy living. It can improve your health in endless ways by improving mood, decreasing the risk of developing Alzheimer’s disease, increasing cardiovascular health and boosting bone density. You know it’s important, but it might not be so easy to fit into your day.

In this Canadian Living article,  learn how to beat exercise excuses,  maintain motivation to keep your fitness program going strong, and how to sneak physical activity into your daily routine.  The article also discusses exercises you can do at home to keep your bones strong.    Read more

graur razvan ionut / FreeDigitalPhotos.net

Research says that even if you work out religiously, if you also have a sedentary job and spend a lot of time in a chair, your regular workouts may not undo some of the negative consequences of long periods of sitting. Read more

Adding simple activities such as standing to answer the phone, taking the stairs, and walking to a colleague’s office instead of sending an email can help increase daily physical activity. Read more

Photo by Francesco Marino/FreeDigitalPhotos.net

There are many ways you can incorporate physical activity into your work day, both on the way to work and at the office. Read more

Photo by Carlos Porto/FreeDigitalPhotos.net

It often seems daunting to fit the recommended 30 to 60 minutes of physical activity into one’s day. The key is to start small and work toward building more physical activity into your day. … Happily, one does not need to do it all at once or join a gym. You can split up your activities during the day and still reap the benefits of moving more. Read more or listen to this video for ideas.

Image: Evgeni Dinev / FreeDigitalPhotos.net

People in today’s society are increasingly struggling to regulate their emotions in the face of growing stress and technological demands. In her presentation on May 13, 2011, Dr. Nancy Heath, James McGill Professor Human Development and School/ Applied Child Psychology Department of Educational & Counseling Psychology, demonstrated how  mindfulness – full and focused awareness – can be a powerful approach to reduce stress and regulate emotions. A copy of her presentation is here: Mindfullness

Photo courtesy of photostock/FreeDigitalPhotos.net

The phrase “Walking is man’s best medicine,” allegedly spoken by Hippocrates two millennia  ago, is even more timely today. This fact is particularly true in industrialized societies where new technologies have not only changed the way we work but, even more profoundly, have also affected our life styles by reducing the physical effort of most of our daily activities.

Regular walking has a direct impact on the cardiovascular and musculoskeletal systems, by:
•    reducing the risk of coronary disease and stroke,
•    lowering blood pressure,
•    reducing cholesterol levels in blood,
•    increasing bone density, hence preventing osteoporosis,
•    managing the negative effects of osteoarthritis, and
•    easing back pain.

Regular walking also improves general health and longevity. According to the US Report of the Surgeon General, not only do walkers live longer but also the quality of their lives improves dramatically.
For more information about other benefits of regular walking, go to the website of the Canadian Centre for Occupational Health & Safety

The Public Health Agency of Canada also provides motivation with their “Stairway to Health” Challenge. For example, they note that:
•    Even two flights of stairs climbed per day can lead to 2.7 kg weight loss over one year (Brownell, Stunkard, and Albaum, 1980).
•    There is a strong association between stair climbing and bone density, in post-menopausal women (Coupland et al. 1999).
•    Stair climbing programs can improve the amount of ‘good cholesterol’ in the blood – HDL concentrations (Wallace and Neill, 2000).

Feeling competitive?  Try challenging your unit to climb 19,541 ft. to the top of Canada’s highest peak, Mount Logan – the equivalent of about 1,950 flights of stairs!