Lower Heart Disease Risk While at Work
Being active while you work can reduce your risk for heart disease just as much as exercising in your leisure time.
A Finnish study of 60,000 men and women reports reduced heart failure risks when physical activity levels increased at work.
Increase Physical Activity – How to increase physical activity and improve heart health
You want to be more physically active, but how do you find the time? And just how much activity do you have to do?
The number one reason people are not more active is time. We now know that accumulating short bouts of activity throughout the day to reach a total of 30 minutes most days a week provides comparable benefits to completing 30 minutes of activity all at once. There are many ways to increase your physical activity level by simply putting a twist on activities you already complete daily.
Here are some examples of how to boost your fitness when at home and work.
Home
Nothing beats increasing physical activity at home. No time wasted traveling to a gym and you can wear and look however you want! Many typical home activities result in an increased heart rate and strength building. Some examples include mowing/raking the lawn, shoveling snow, vacuuming, mopping, unloading the car, carrying groceries, and taking out the trash. Now take these everyday activities and add a little something extra. How about lunges while you vacuum, arm curls while carry your grocery bags, calf raises while brushing your teeth, and actually squatting when accessing bottom shelves? Do you log more hours than you care to admit in front of the TV? Take advantage of the commercial breaks to do 3 minutes of sit-ups or push-ups.
At the Office
Start your day by arriving at work a few minutes early so you have time to park your car farther away or if you take the bus, get off early and walk the last couple blocks. This is a simple way to add 10-15 minutes of activity to your day while also giving you some much needed time to yourself. Opt for the stairs instead of the elevator to reach your office. Be sure to take two 15 minute breaks during an eight hour work day. Use your break time to boost your fitness level by stretching or taking a walk around the building. If time gets away from you, schedule your computer to provide a “break time” reminder. Short breaks for activity throughout your work day have the added benefit of clearing your mind, boosting your energy, and making your work time more productive. Other ways to increase your activity level at work include finding a longer route to the bathroom or coffee machine and walking to a co-workers office versus reaching for the phone. A pedometer is a great tool for monitoring your activity when at the office. You can set goals to try to increase the number of steps you walk each day to improve your fitness level.
Achieving your fitness goals does not require a fancy gym membership or expensive exercise machine. A little creativity goes a long ways. Don’t miss part 2, which will include tips to boost activity when traveling, running errands, and caring for children.
Read part 2 with tips to boost physical activity here.
If you want regular support achieving your fitness and health goals, subscribe to The Heart of Health today! Now get off the couch and get moving!
Want more respect?
Overcoming stress is one positive step towards heart health and weight loss. Here’s a guest post from Doris Helge, Ph.D. She provides a simple technique for gaining more respect so you can get your needs met and enjoy your life much more. Turn anger, fear, and other negative emotions into peace and confidence.
Want more respect?
by Doris Helge, Ph.D.
Even though Jan and Nan are both very talented, Jan’s contributions are applauded while Nan’s gifts are unnoticed. What’s Jan’s secret? Jan has discovered that we are constantly training other people how to treat us. When Jan is treated with disrespect, she politely says, “No thank you” by using the technique in this article. Even though Jan knows we can’t change other people, she knows how to set up situations in which she’s treated well and her needs are met.
The following is an example of how you can gain peace of mind when someone else’s behavior rubs you the wrong way. My coaching clients call it The Get Respect Now Technique.
DON’T BE AN OSTRICH
Nan tries to ignore her problems like an ostrich that hides its head in the sand. Then Nan moans that life presents her with the same snarly packages over and over. Jan’s approach is very different. She meets a challenge with, “Hmmm . . . I wonder what I’ll learn from this experience?” Denying an unpleasant situation breeds more of the same. The challenge magnifies until we finally say, “Alright, already . . . I’ll deal with this.” Avoid getting hit over the head by a 2×4 by standing up for yourself when a toothpick jabs you. Perceive situations as accurately as possible. A rope is a rope and a snake is a snake. The simple act of acknowledging what exists initiates the potential for positive change. Why? You signal your mind to search for solutions.
AIM FOR RESULTS INSTEAD OF TRYING TO BE “RIGHT.”
When you’ve been treated with disrespect, pause a moment and ponder. How can you express what you’re entitled to in a factual way? The other person may never acknowledge that you’re right because all of us have erroneous perceptions. They’ve been formed by decades of experiences and faulty beliefs.
Do you ever watch a “sunset” even though the sun never sets? Do you ever instantly like or dislike a person you’ve never met? When treated with disregard, your goal is to be heard and get your needs met. We can’t force other adults to change their opinions or behavior. However, we are in total control of how we respond to every situation. We can say what we need to and transform anxiety into peace of mind.
EXAMPLES
Here’s an example you might use at work. “I felt hurt when his contributions were recognized and mine weren’t noticed. I need for my work to be acknowledged.” An example at home is, “When you didn’t call and tell me you changed your plans, I worried about you. I need to know when you’ll be late so I can arrange my own schedule.” Notice: These statements are not drenched with negative emotions or accusations that trigger defensiveness and counter attacks. You gain positive results faster by using “I statements” that acknowledge your emotions. Use the minimum amount of words possible to say what you need. Know you deserve it. This approach will empower you to breathe a big sigh of relief and go on with your next step in life.
THE FINAL OUTCOME
No matter what the final outcome of the particular situation, you’ll meet your personal growth challenge, so this type of situation will occur less frequently. Just use the technique I’ve outlined so you can easily resolve conflicts with “difficult people.” Soon, an effective response to disrespectful behavior will become easy and automatic because you’ll be clear what you deserve. Enjoy knowing you are so powerful that you can infinitely reshape your life. You deserve happiness. Turn every unpleasant experience into a rich opportunity for personal growth.
Visit http://www.FreeJoyOnTheJobEbooks.com and GET YOUR FREE EBOOKS: “Secrets of Happiness at Work,” “Employee Engagement Made Easy,” and “Get the Respect & Appreciation You Deserve Now.” Doris Helge, Ph.D., is 100% dedicated to empowering you to create more meaning, fun, and fulfillment at work. Dr. Doris is an executive coach & a corporate trainer for companies as large as Microsoft. Download sample chapters from Dr. Helge’s latest books, “Joy on the Job” & “Transforming Pain Into Power” at http://www.MoreJoyOnTheJob.com.
Achieve a work-life balance for your health!
I have teamed up this month with Joy on the Job expert Doris Helge, Ph.D. Part of living a healthy life is maintaining a balance between your work and your life. When you don’t meet your needs, your work quality, your relationships and your health deteriorate. Everyone loses when you fail to set healthy boundaries and practice the art of compassionate assertiveness so you can enjoy the work-life balance you deserve.
In this guest post from Doris, you’ll learn how to say “no thank you” to what you don’t want and “YES!” to what you do want. Enjoy! Lisa Nelson, RD, LN
Say “YES” to Work-Life Balance
by Doris Helge, Ph.D. © 2008
A client I’ll call Jenny called me in tears. “I have no work-life balance. The people I work with want everything instantly. My husband wants credit when he helps out with the kids . . . as if he isn’t also 50 percent responsible for them! To me, work-life balance isn’t a luxury. It’s essential. If I can’t get some quality time for myself, I’ll be no good to anyone at work or at home.”
Do you sometimes feel like a puppet whose strings are pulled up, down, right, and left at the same time? Ouch!
It’s time to set boundaries and practice the art of compassionate assertiveness. Then you can enjoy the work-life balance you deserve.
YOU ALREADY HAVE THE POWER TO DEVELOP WORK-LIFE BALANCE
No matter what you’ve been told, you are in charge of your own life. You are the only person who can say with conviction, “Wait a minute please. I’m busy right now. As soon as I finish doing ______, I will give you my full attention.”
You are the sole individual who can identify your needs and establish healthy boundaries. You are also the only person on this planet who can maintain your personal boundaries without feeling guilty.
That’s personal power! We’re all very powerful people with a vast array of capabilities. Some of us have forgotten how to be assertive about our own needs. You may think that only harms the person who doesn’t stand up for themselves. Unfortunately, that’s not true. When you don’t say “No” to what you know isn’t right for you, you set a powerful negative ripple effect in motion.
EVERYONE LOSES WHEN YOU GIVE AWAY YOUR INNATE POWER
If you don’t set and maintain personal boundaries, everyone around you suffers. In fact, a nasty chain effect rumbles forward like a runaway train. Because you resent the fact that your needs aren’t met, you radiate an energy of, “I’m a victim.” The people around you react in a variety of ways. Here are some examples.
- Some people will become defensive about their behavior. They may even feel manipulated. Neither reaction will help you resolve the core issue.
- When you play the role of victim, other people rush forward to play the role of bully. They act like wild animals stalking a wounded prey.
- Some people become angry or frustrated when you don’t feel strong enough to say “No thank you” regarding what you don’t want, in a kind assertive manner. They develop a negative opinion about your ability to perform well in the future.
- Some people gather around you and commiserate about your sad situation. You may temporarily feel validated when surrounded by supporters. However, these are dangerous cheerleaders because your circumstances don’t improve when you reinforce the belief, “I’m a victim.”
- If you play the role of martyr, other people will follow your example. Whether you like it or not, you are always a role model for someone.
This brings us back to your personal power. Look at your impact on the lives of other people in the above examples. Since you can affect the thoughts, emotions, and behaviors of the above people in such a significant way, how can you possibly feel like a victim of life?
TRANSFORM YOUR PAIN INTO POWER
Another choice is to set the intention of walking beyond your fear of change so you can become the confident, capable person you are destined to become. What’s the worst that can happen if you take a small step toward your true self?
Make a decision to enjoy the work-life balance you need and deserve today. Each time you say “No thank you” to what you don’t want, you send a clear signal to the universe saying, “YES!” to what you do want.
Visit http://www.FreeJoyOnTheJobEbooks.com and GET YOUR FREE EBOOKS: “Secrets of Happiness at Work,” “Employee Engagement Made Easy,” and “Get the Respect & Appreciation You Deserve Now.” Doris Helge, Ph.D., is 100% dedicated to empowering you to create more meaning, fun, and fulfillment at work. Dr. Doris is an executive coach & a corporate trainer for companies as large as Microsoft. Download sample chapters from Dr. Helge’s latest books, “Joy on the Job” & “Transforming Pain Into Power” at http://www.MoreJoyOnTheJob.com.
