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Category Archives: Living Tips

Sitting Disease – A Guide To Sitting Smarter

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“Sitting disease” has only started gaining attention from the medical community recently, as new studies show that sitting for extended periods of time can lead to an increased risk of type 2 diabetes, heart disease, and certain types of cancer, among other things. Ultimately, a sedentary lifestyle can shorten your lifesyay-9347724-digitalpan by years if you do not take appropriate measures to counteract the negative effects of prolonged sitting. The key aspect of preventing health problems caused by sitting disease is to spend less time sitting and add more physical activity into your daily life. However, you may be wondering how that can be done when you have a desk job or spend long hours sitting during your commute. Not to worry, you don’t need to switch occupations in order to be able to live a healthier life. Here are some tips for avoiding common problems, such as lower metabolism or strains and pain, caused by sitting for extended amounts of time:

  1. Stand Up
    • Many workplaces have introduced standing workstations to help their employees get out of their seat and on to their feet more often during the day while still being able to complete their work. If this option is not available at your workplace, remember to take mini breaks every 20-30 mins from what you’re doing to stand up and stretch. If needed, set a timer to remind yourself to get up from your seated position for a few seconds.
    • Stand up whenever you do not need to be seated. Take your calls standing up. Get away from your computer during your breaks and walk around or do some simple stretches and exercises. Go out for lunch or take your packed lunch to a park to eat.
    • Take the stairs. When you are away from your desk, try to increase the amount of physical activity you get. A good way to start that won’t get you all sweaty or tired while at work is to take one flight of stairs up or two flights of stairs down before catching the elevator the rest of the way. Increase the amount if you feel comfortable doing more.
  2. Consider the Ergonomics of Your Work Area.
    • Adjust your chair and monitor to a height that is comfortable for you. You should not be straining your eyes or neck to read. The rule of thumb is that you should be at eye level or slightly below the topmost line of text on your monitor.
    • Your arms should not have to reach out in order to use the keyboard or mouse. Keep your elbows relaxed at your side and use those arm rests.
    • Remember to rest your feet on the ground. If they do not reach, consider using a footstool under your chair.
    • Keep your lower back well supported. Use a lumbar pillow or even a rolled up towel if necessary.

These tips will help you inject more physical activity into your work day, help you break up the amount of time you spend sitting, and ensure that you keep a good posture during the time that you do need to be seated to avoid aches, stiffness, strain, and pain. Speak to your chiropractor to see if they have additional tips to help you maintain proper posture while sitting at work or in your car.

Small Adjustments For Healthier Living

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I am a wife, a mom, and an employee. I understand how difficult it can be to juggle multiple roles and obligations without adding more to your own plate. That is why I believe for many people, small chanyay-1021928-digitalges are the most effective changes. Not everyone has the time to drop everything and hit the gym or take a yoga class, but most people can afford to park their cars further away from the store and walk the extra distance. It’s about the little lifestyle changes that require little more than determination – no monetary expenditures and minimal time commitments.

Today, I’m going to share a few tips that I feel everyone should know. Without a huge change to your lifestyle, you can begin your journey to better health as soon as tomorrow. Please note that before you alter your diet or begin any new exercise regimen, it is best to consult with your primary care physician – whether that’s your family doctor or chiropractor – especially if you have any pre-existing conditions that may be aggravated by a sudden change to your lifestyle. Take things one step at a time. Miracle transformations rarely happen overnight but even a slight alteration can yield results over time, which is why it is much easier to improve your health than you might think!

  1. Drink more water. Many people are not taking in a sufficient amount of liquid everyday, which causes an imbalance of body fluids and diminishes the body’s ability to function efficiently. The recommended amount of intake is 8-10 glasses of water per day. Drinking more wate
    r can actually contribute to weight loss, keep your skin healthy, and improve energy levels.
  2. Eat 3 meals per day. It can be hard for many people to find the time to fit breakfast, lunch, and dinner into their busy schedule but it is important to try and do so. Rearrange your day, wake up a little bit earlier, meal prep in advance… Whatever it takes to make easier and more convenient for you to eat properly every day.
  3. Get enough sleep. For adults, 6-8 hours is the recommended amount of sleep you should be getting every night for optimal benefits. Of course, each person is different, and there are exceptions, however, do not assume you are one of them without consulting your doctor. When you do not get enough sleep, your cognitive function may be impaired, you will feel lethargic, and you may get more hunger cravings.
  4. Sneak in some more physical activity. I promised I wouldn’t make you commit to a gym membership or fitness classes, and I won’t. There are plenty of other ways to try and achieve the recommended 30-45 minutes of moderate intensity exercise recommended by health professionals. As mentioned, you can choose to park your car further away from your destination, whether that’s work, the store, the restaurant, or the dry cleaners. In fact, when appropriate, leave your car at home and walk the whole distance. Additionally, get out of the office or workplace during your breaks. Walk to a nearby location for lunch, or just take a quick walk around the building during short breaks. There are many ways to increase physical activity levels without cramming more things into your busy schedule.