Wednesday, December 9, 2009

Ergonomics 101

~Computer screen should be at eye level. Not looking up or down. (Keeps tension off neck)

~Forearms should be at a slight angle w/ the hands slightly lower then your elbows. You should think of this when positioning your keyboard. (This keeps the tension/ stress off the shoulders)

~Knees slightly lower than the hips. (This keeps tension off of the lower back.

~Be sure to have a good lumbar support. (They put them in our automobiles, why do we ignore their importance's at work?)

~The best chairs have a movable seat and arm rest so you can raise or lower them so that you can set your space up to your height.

Thursday, December 3, 2009

10 Steps to Wellness

1) Eat well. Take Supplements. Drink 8 or more glasses of water each day!
This step is 101 of Wellness speak. Eat well means exactly that. Eat a balanced breakfast. It literally takes 5 minutes. Don't miss this most important meal of the day. Prepare in advance for lunch. Don't take the easy way out and go the fast food route. Take your supplements. Everyone needs a multivitamin-multi mineral. Ask your doctor for recommendations. Lately, water is vital to health. Do whatever it takes to get approximately half your body weight in ounces of water. 200 pounds, 100 ounces. The math is easy. Just do it!
2) Exercise and Stretch.
There are dozens of resources that can help, from trainers at the gym to exercise books to fitness experts.
3) Create a Mission Statement and Live Life on Purpose!
Creating your own mission statement is among one of the most important things you can do. There are several resources to turn to for help. Seven Habits of Highly Effective People is one. Please take the time to complete this and get going on the path towards creating the habits of wellness. This step alone can change your life!
4) Rest and Renewal.
Getting to bed on time will go a long way in making tomorrow a day that starts on purpose. Beginning sleep after 11:00 PM guarantees less quality sleep for most of us.
5) Financial Margin.
Spend less than you make! Need help making a budget? Then get some! Creating margin in this area of your life is vital. Having financial stress can lead to an imbalance in the work, family, sleep model. It will force you to work more, sleep less, and spend less time with your family! Not a very good recipe for wellness.
6) Annual and Other Physical Exams.
Men, if you're over 40, start getting an annual prostate exam. Women, if you're 18 or older, start getting an annual breast exam and pap smears.
7) Break Your Bad Habits and Replace Them with Something Better!
Stop doing things that you absolutely know were detrimental for your health! But you need to replace them with something better. For example, if you have a problem with eating late night snacks, replace the snacks with carrots or celery sticks. Also, a nice walk in the evening breaks up the routine and gets you on a new path with every effort!
8) Kiss Your Spouse Before Work.
Research shows that this simple act can add seven years to your life!
9) Serve Others.
It's amazing how our problems seem to fade when we start helping others with theirs. A wise person once said that if we put every one's troubles into a big pile and were told to pick some troubles, we'd pick our own again. You never know freedom until you start to know freedom from self-indulgence and self-obsession. What ever your gift is, find a way to serve others by using it. You'll be absolutely amazed by how energized you feel when you do!
10) Get Adjust Regularly.
Your doctor of Chiropractic fits into the wellness plan like a hand in a glove. Keep your frame fit in advance. Remember, "an ounce of protection" is the mantra of the Wellness Lifestyle!

Article Courtesy of the Chiropractor's Wellness Magazine