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Lifestyle

The Wellness Corner: Thriving at Your Desk

Shoshana Frumkin
Contributor
November 2007

I spend most of my days, like many of you, at my desk, at the computer and on the phone. If I don’t plan ahead and set my daily work stage with the right stuff I can easily get tired, sluggish, and unfocused.

There is an art to thriving, and not just surviving, at your desk. Make the hours you spend at your desk a satisfying experience that can keep you in a balanced frame of mind even at the end of a long day.

Here is a list of the steps you can take to thrive at your desk.

1. Friendly ergonomics. My computer station and desk are set up to have everything within easy reach. Tons of energy is drained from your vitality when there is a mess or if things you need are not easily found.

2. Adjustable keyboard. My keyboard is on a tray underneath my desk so my arms and hands are comfortably positioned to allow my hands to rest naturally on the pad in front of the keyboard. My elbows are slightly higher than my wrists when typing which reduces shoulder, arm and wrist fatigue.

3. Use a headset. I use a headset for all phone calls. This allows me to maintain proper neck alignment and maintain upper back flexibility as well as continue to type and do other jobs while talking.

4. The right chair. My desk chair is designed for maximum comfort , upper and lower back support and easy ability to swivel and roll effectively and easy adjustability.

5. The right breakfast. After the body has fasted all night we need to fuel up in the morning! I start with 4-6 ounces of warm water to flush my system and hydrate me, then I may eat a piece of fruit while waiting for my coffee. I then eat an egg and toast, or a yogurt , or an omelet with cheese and veggies or even waffles and some eggs. The idea here is to fuel the brain and the body, stabilizing your blood sugar so you can function effectively.

6. The right lunch. These days it really easy to pack a lunch with all the health and taste you get from your favorite restaurant. Keeping it simple and doing a little planning can be the difference between eating a healthy meal that you chose and ultimately your ability to function effectively.

I have a small rolling cabinet that I have stocked with a variety of healthy snacks, cup of soups, packets of a vitamin C drink called Emergen C and a mug and a really great lunch travel kit with leak-proof containers for my food.

7. The right snacks. Fruit and cheese, fruit and nuts, instant soup, the other 1/2 of the sandwich from lunch, yogurt and fruit, sushi -- I get snacks that are easy and have both carbs, protein and fat so I balance my blood sugar. I eat 2-3 snacks a day. I try to eat 2-3 regular meals and 2-3 snacks a day making sure to get enough water and water-rich foods such as fruits and vegetables, whether cooked raw in soups , salads etc. The key is variety and regularity, eating every 3-4 hours. I eat as much organic whole foods as possible.

8. The right drinks. NO sodas; it has way too much sugar and will mess with your blood sugar balance. Try coffee, tea, water, soup, broth, diluted fruit juice, miso soup, instant fizzy packets of Emergen C in water and 1000 grams of vitamin C. There are many new beverages out there that you should check out. It’s important to keep the sugar and carbs low and to stay away from chemicals. Vitamin water is pretty good and there are many health food beverages on the market.

9. Air quality. It’s critical that I have an ionic breeze air filter in my office. It has blades that get wiped off and when you see the gunk that would otherwise be in your lungs it is reassuring to have a filter rather than be one.

10. Lighting. Use full spectrum lights as you’ll want to mimic sunlight as this is the healthiest form of lighting and can have a significant impact on mood, weight and ability to absorb vitamin D and synthesize calcium properly.

11. Body circulation. A massage increases circulation, reduces muscular stress and relieves stiffness resulting from unnatural lengths of sitting. You could also get a small rebounding trampoline or fitness equipment for the office.

“Take care of your body, it’s where you live!”

Shoshana Frumkin is the founder and CEO of On the Spot Massage at Work. Visit her on-line at www.onthespotmassage.com.