Q : Like many people today, I seem to spend all day sitting down, whether I'm working at my desk or relaxing at home. I know this isn't the healthiest thing to do, and I'm starting to worry about my back, in particular. What do I need to look out for most, and can you please tell me how can I improve my posture?
A : If you spend all day sitting down, you are right, you should aim at least to do so with good posture to minimise the damage to your body.
To do this you need to start with a suitable chair. A good adjustable chair will permit you to change the height, back position and tilt. Adjust it so your lower back is properly supported, thereby reducing strain. Having your knees level with your hips will help you too.
If you use a computer, you need to make sure it is in the right place in relation to where you are sitting. Your screen should be at eye level, and you should aim, when using the keyboard, to have your wrists and forearms straight and parallel with the floor, thereby reducing the repetitive strain. You also need to place your feet on the floor with uncrossed legs. If you are not very tall, you might find a small foot stool helpful for this.
Avoid repeatedly stretching or twisting to reach things such as the phone by having them in easy reach. If you use a phone a lot, a headset would probably be good for you as well. Of course, good posture is about much more than just sitting. You must also consider how you stand, walk and lie. You are likely to have imbalances in your body since your posture today is a result of years of activity or inactivity.
I would suggest, if possible, finding a good Iyengar yoga class or, at least, performing one or two of their postures. This form of yoga places particular emphasis on detail and alignment. As a bonus, you grow stronger, too, as well as improving mobility and stability.
You say you spend all day sitting down, is there a way you could spend at least some of the time standing? You could probably easily manage 10 minutes of each hour standing up and still get your work done. This is a good mental break, as well as a physical one.
If you are working from home, why not exercise by your desk? This can be as easy as doing push-ups, sun salutations and shoulder rolls beside your desk. Keep it even more simple by standing up and sitting down repeatedly 30 times. This is simple but effective.
There is probably some choice involved in your spending all day sitting down. In most work scenarios, sitting doesn't mean you can't move. Some companies are thinking laterally and introducing the notion of walkstation treadmill desks. There is limited early research suggesting a boost in productivity, and people are beginning to realise that humans need to move.
As a sort of compromise, why not consider sitting on a stability ball, instead of an office chair? Users need to engage their core muscles to sit balanced on the ball.
Pick your activity of choice and aim to move at least every hour. Set a phone alarm to remind you to move. Your posture will improve by moving more throughout the day.
This Week I'm Making... Pear and Mint Flavoured Water
As a person who doesn't feel thirsty very often, staying hydrated can be a challenge. I have a special red water glass that I leave out on the kitchen worktop all day so that each time I walk past it catches my eye and reminds me to take a drink.
I don't drink fizzy drinks because of the sugar/sweetener and artificial flavourings, so mostly I drink plain water with a slice of lemon.
When I found the article below, I was immediately struck by a) how simple it is and b) why I hadn't thought to do this before. I'm working my way through the list and am experimenting with my own flavours too. Pear and mint with lots of ice is very refreshing on a hot sunny day.
DIY: 8 All-Natural Ways To Make Your Water Taste Better Than Ever
Naturally, it’s no surprise that we would want to combine these and get our vitamins and water simultaneously.
But instead of buying expensive flavored water products filled with artificial sweeteners and packaged in plastic bottles, did you know you can make your own natural vitamin water?
Here are my top eight recipes for natural vitamin water:
1. Lemon and cucumber
Mix in a pitcher: 10 cups of water + 1 cucumber and a lemon, thinly sliced + 1/4 cup fresh finely chopped basil leaf + 1/3 cup of finely chopped fresh mint leaves. Leave in the refrigerator overnight before serving.
2. Strawberry and lime
Mix in a pitcher: 10 cups of water + 6 strawberries and one thinly sliced lime + 12 finely chopped fresh mint leaves. Leave in the refrigerator overnight before serving.
3. Blackberry and sage
Mix in a pitcher : 10 cups of water + 1 cup of blackberries that have been very slightly crushed + 3-4 sage leaves. Leave in refrigerator overnight before serving.
4. Watermelon and rosemary
Mix in a pitcher: 10 cups of water + 1 cup of watermelon cut into cubes + 2 rosemary stems. Leave in refrigerator overnight before serving.
5. Pineapple and mint
Mix in a pitcher: 10 cups of water + 1 cup of pineapple cut into cubes + 12 fresh mint leaves finely chopped. Leave in the refrigerator overnight before serving.
6. Apple and cinnamon
Mix in a pitcher: 10 cups of water + 1 cup of apple cut into cubes + 2 cinnamon sticks + 2 teaspoon of ground cinnamon. Leave in the refrigerator overnight before serving.
7. Pomegranate, blackberry and cherry
Mix in a pitcher: 10 cups of water + 1 cup of cherries (pitted) + 1/2 cup of blackberries + 1/2 cup of pomegranate seeds + pinch of Himalayan crystal salt. Leave in the refrigerator overnight before serving.
8. Strawberry, pineapple and pear.
Mix in a pitcher: 10 cups of water + 1/2 cup of strawberries + 1/2 cup of pineapple (sliced) + 1 cup of pears (sliced) + pinch of Himalayan crystal salt. Leave in the refrigerator overnight before serving.
Raise your glass and stay hydrated my friends!
This Week I'm Visiting... Loseley Park, Compton, nr Guildford, Surrey
Loseley Park is a fabulous old manor house just off the A3, south of Guildford. The estate was acquired by the ancestors of the family who currently live there at the beginning of the 16th century. It is steeped in history - Queen Elizabeth I and King James I were both visitors - and the rooms contain many beautiful pieces of art and furniture. It is used as a venue for filming and for weddings and has a calender of events ranging from dog shows to craft fairs.
I was visiting the Loseley Garden Show, and included in the ticket price was entrance to the Walled Gardens. Based on a design by Gertrude Jekyll, the Walled Gardens are laid out as a series of "rooms". There is a Rose Garden, a White Garden, an Organic Vegetable Garden and a moat. High summer is the perfect time to visit with the flowers being at their peak and, as a bonus, until 4th August there is a sculpture exhibition too.
There is a lovely little courtyard cafe which serves lunches and tea, but do check the opening times as, strangely, it's not open on Fridays or Saturdays. Take a look at the website here http://www.loseleypark.co.uk.
 |
| the back of the house |
 |
| the Walled Garden |
For interesting places to visit in and around London, this week's bumper issue of Time Out magazine (22-28 July) is packed with great ideas. There's an article on things to do on a very limited budget (lots of them are free) and there's a Kids Special section with outings ranging from water parks and lidos to what's on at the theatre and cinema. You can take a look at the listings online too at www.timeout.com.
This Week I'm Picking... Buddleia
I inherited two Buddleia bushes when I moved into my house - one light purple and one a deliciously darker shade. For about 3 or 4 weeks in summer they are full of flowers which the butterflies and bees go mad for. There are more than enough flowers to share though and I like to cut a few and put them in a vase to fill my kitchen with the scent of honey. The purple contrasts especially well with the bright orange of the calendulas which are flowering profusely.
I remember Monty Don saying on an episode of Gardener's World, that if you deadhead the flowers as they go brown new, but smaller, ones will form on sideshoots. My buddleia bushes are about 8ft high - I'd better get the stepladder out.... :-)
No comments:
Post a Comment