5 Tips For Improving Your Posture While Sitting At A Desk

5 Ways To Improve Posture When Sitting At A Desk

Most of us know that our posture is very important for the future health of our backs, but when you work at an office every day, it’s easy to fall into bad habits. Here are 5 quick fixes for improving posture when you sit at a desk.

1) Support Your Lower Back

You can reduce the strain on your back with lower back support. This means you should use an adjustable chair so that you can find the perfect height and tilt to support your lower back. If you can’t immediately get your hands on a better chair, use a cushion to increase support in that area.

2) Change the Position of Your Screen

Adjust your computer screen so that the top is roughly level with your eyes. This will help you naturally sit better as you look at the screen throughout the day. It also helps to make sure that there is no glare or reflection on the screen so that you don’t have to strain to see it.

3) Adjust Your Height

An adjustable chair is very important to ensure you’re at the right height for typing. Your arms should be straight and parallel to the floor. Any higher or lower and you could be damaging your posture. Optimum posture also means having your feet flat on the floor, but you may need to use a footrest to help. Remember, crossing your legs isn’t good for posture.

4) Change Your Phone

If you use the phone a lot as part of your job, then you can end up straining your neck and back muscles. In this case, a headset may be a better choice for you. Even if you don’t use the phone often enough to justify this change, remember to keep your phone – and any other items you regularly use – in easy reach so that you don’t need to stretch and twist to reach them.

5) Take Care of Your Wrists

You should leave a gap at the front of the desk, before the keyboard, to let your wrists rest when you’re not typing. It also helps to use a padded mousemat to reduce strain, particularly if you experience pain in your wrist when clicking the mouse.

Although not all of us have the benefit of being able to choose the desks and chairs we use in our office, we can all do small things to improve our posture and reduce the possible chance of injury now and in the future.

Healthy Bones For Seniors

Healthy Bones For Seniors

Did you know that your bones are alive? Bones are living, growing tissues that continue to be renewed. New bone is always being replaced, and it’s important to maintain your bone mass to avoid suffering bone loss.

Protecting your bones at any age is important, but it becomes increasingly crucial as you enter your senior years. For women, bone loss becomes an issue earlier on, usually once they reach menopause. This is because the hormone, estrogen, is on a rapid decline, and estrogen plays a part in protecting the bones. For men, they don’t start losing bone mass at the same rate as women until they are 65 years of age, usually the same time that testosterone levels start to fall. Like estrogen, testosterone is a bone-protecting hormone.

So what can you do to maintain your strong bones starting today?

First, it’s important to exercise and incorporate resistance training. Any type of exercise builds stronger bones, and once your peak bone mass is reached, exercising will maintain this bone mass so that you don’t start to lose it.
Better yet, exercise promotes better balance, improved posture and increased strength, all factors that will prevent falls or provide more cushion in the event that a fall does occur.

Resistance Training

Resistance training is an excellent way to keep your bones strong, so try incorporating lightweight dumbbells or resistance bands into your routines.


If you feel that these exercises would be too much for your body, consider Tai Chi, a Chinese exercise that encourages balance and coordination. Remember that exercise has the dual benefit of keeping your weight down, which also places less stress on the bones.

Calcium and Vitamin D

Second, in order for your bones to get the nutrients they need, they must be properly nourished with Vitamin D.
Vitamin D helps the body to absorb and use calcium, and calcium is responsible for growing and maintaining healthy bones.
Discuss with your doctor how much calcium you should be getting each day, and then incorporate milk and calcium-rich foods into your diet.

Examples of foods high in calcium include dairy products, some fish, tuna, eggs, green leafy vegetables, fortified cereals, whole grains and tofu.
At this stage in your life, your doctor may also suggest taking a Vitamin D supplement to prevent osteoporosis.
Another consideration you should take to maintain the strength of your bones is to protect them in the first place.

Preparing Your Home

As you grow older, areas in the home that may not have been a second thought before become potential hazards.
To avoid unexpected slips and falls, scan your home for hazards and take the necessary precautions to safeguard them.

Make sure area rugs are secured to the floor, install safety bars in the shower or tub, place nightlights in the hallway and avoid slippery floors.
If you have osteoporosis or walk with a cane or walker, you are more at risk for unexpected falls and need to be that much more diligent about safeguarding your home.

Alcohol and Tobacco

Finally, it’s important that you refrain from drinking and smoking. These behaviors have been linked to a decrease in bone mass, and they take a toll on the body at large, including the heart, arteries and organs.
After some time, drinking and smoking begin to obstruct the bones’ ability to renew themselves and therefore hinder bone formation.

Also be cautious with your intake of Vitamin A, as this vitamin in excess can actually harm bone formation. It’s believed that 25,000 milligrams is the maximum you should take and that Vitamin A in the form of retinol is the most damaging to bones.
Watching your intake of alcohol, nicotine and Vitamin A should be part of your overall approach to maintaining healthy bone mass.


How Anyone Can Benefit From Life Management For Physicians

We all can benefit from a dose of life management from time to time; however, when it comes to life management for physicians we tend to think they have it all together.

There is not a single occupation that does not have demands, stressors as well as rewards.

Perhaps physicians just stand out because they are who we turn to for optimal health and during times of crisis.

Afterall, if your doctor is able to see all those patients and show up at 2 o’clock in the morning at your hospital bedside he must have his act together, right?

Hmm…maybe not

A doctors life expectancy many years ago was only about 55, due to the demands of burning the candle at both ends, personal habits, and ignoring their own health issues.

Fast forward to 2011 and we see doctors living much longer; however, the burnout rate has escalated in certain specialties, especially primary care.

The changes you may be witnessing are doctors that once took care of you in the office and hospital are now making a choice to do one or the other. There are many reasons why they make the decision to do one or the other, but the primary response you will hear is needing more time for themselves, friends, family and the one they love.

It is no secret that the medical profession does not have a great track record when it comes to achieving success with long term relationships.

If a physician is leaving home at 6 a.m. and getting home at 10 p.m., something is going to eventually give even in the most committed of relationships.

Does this mean your doctor that has provided your care for many years suddenly doesn’t care about you?

Of course not, they are finally realizing that to provide optimal health care, they need to be taking better care of themselves as well.

Working up to eighteen hours per day does not leave anyone much time to focus on themselves.

To achieve health excellence we all need to address the spiritual , emotional , and physical aspects as our health care needs. We all know that being out of align in one aspect can wreck havoc on our overall health.

Doctors are required to be constantly learning new things, dealing with lower reimbursement, complying with documentation rules, seeing more patients, less income, phone calls, dictation, malpractice threats and many other issues all before they even consider the time their family wants and deserves.

I know, that is what they signed up for when they went to medical school, so they should just deal with it.

I am sure you have noticed that your doctor seems to spend less time with you year after year…the days of sitting down and chatting about your latest vacation or how the family is doing are about over. To maintain their incomes and expectations of the people that sign their paychecks, doctors are being pushed to see patients as often as every 10 minutes.

Now that is great if you are the patient that wants to get back to work and just has a cold or sore throat, but what about the older patient taking 10-15 medications for heart disease, diabetes, and high blood pressure. That visit will take a minimum of 20 minutes if no one talks.

So, I hope you can see the frustration many physicians face in the constantly changing world of health care.

Many would argue that physicians need to get better at managing their time.

How do you manage your time when their is no more time to manage.

Or is there?

Life management through time management for physicians is something we can all learn and benefit from.

If you are a doctor or someone dealing with the difficulties of any other profession, then the following strategies may help you achieve a more rewarding life in and out of the office.

1. Just Listen- instead of keeping your eye on the clock, take the time to allow your patient or customer to just talk about their problems, family and what makes them smile. Even if you only do this a couple times a day you will feel more rewarded for your efforts at the end of the day and your patient or customer will think you spent hours with them.

2. Emotional competence- look for emotional competence and professional competence when dealing with people and potential employees. Someone that knows what makes them happy, what upsets them, what they find satisfying, can be a great future asset to your business.

3. What Bugs You- take the time at the end of the day to make a list of the things that are bothering you  before leaving the office.

4. Ask For Advice- ask your older patient or customer how they dealt with certain issues in the past. Their insight can be invaluable and many have a wealth of wisdom.

5. Stop Trying To Be All Things To All People- sometimes you just have to  say, no,  or I can not do this today.

6. Take Time Off- take regularly scheduled days off or half a day.  Your patients and your staff
will eventually expect you to be off and unavailable during that time. Use the time for something you really want to do.

7.Become More Transparent– share with your patients, colleagues, and customers  your struggle to find balance in your
life. They will most likely have some useful and uplifting advice.

8.Family Needs- ask your family what they need most from you. It may be something
different than you think. (Ask your office staff too.)

9. Spread Your Wings– when you’re out socially with colleagues and friends, make a real attempt to
talk about things other than medicine or business. There is a whole big world out there unrelated to the health care profession.

10. Balance Your Task- learn when to multitask and when to hyper focus  on things that need your attention now.

11. Eat With Your Family- eat at least one meal a day with your family or with a friend. You will be perceived as having spent more time with them if you sit down and give them your full attention. Patients perceive the time spent with the doctor as much longer when the doctor actually sat down and listened.

12. Your Own Mental Health Team- develop a support system that helps you relieve  or eliminate stress. Everyone needs family and friends to
rely on, but baby-sitters, house cleaners and someone to take care of the lawn can play a major role in keeping your stress under control.

13. Avoid The Office On Days Off- try to avoid getting into the habit of  going into the office on the weekend or other days off, unless absolutely necessary.
It is rare you get caught up or stay caught up when you use the weekend instead of spending the time doing other things with family or using it for “me” time.

14. Keep Business Separate From Friendships- make friends with a few people who will agree to never ask you to be their doctor.

15. Learn To Shift- remember that life balance is a shifting concept and some days will be better than others.

16. Talk To Yourself- ask yourself a simple question, “Is doing ________ going to make me wish I was home with my family?” If so, graciously say, “No thanks, someone else will have to do it.”

17. Enjoy The Journey- realize that each one of us has our own mountain to climb. Try to remember to pause to enjoy the view along the way and to help and let yourself be helped by others you meet on the path.

Try to implement at least one of the above strategies into your business and life.

Learning how to tweak this and shift there will help create greater satisfaction and less stress leading to am more rewarding  practice, happier relationships and more  optimal health.