Many of us spend most of our day sitting at our desks. While that may be great for our businesses, it's not necessarily good for the body. Today we've brought in Physical Therapist and pain reducing junkie, Ian Manning of Orthocore PT, to give all of us some advice on how to stay healthy, happy, and productive, throughout our work day.
We all want to be successful in life, and in our jobs. No matter what your measurement of success may be; money, title, Instagram followers, etc…there is one thing that can certainly get in the way of your work goals…PAIN! Pain can distract you when you are working, it can keep you from sleeping, and it can lead to hours of lost time. So how do you make sure you stay pain free, focused at work, and how can you make sure you are moving well and keeping your body healthy?
Let's start with what you are using to fuel your body. How is your water consumption? Most people who I talk to say, “yeah, I drink tons of water.” Most people (even those that drink a “ton”) don’t drink enough. A good rule of thumb is to drink half your body weight in ounces of water in a day. Proper hydration keeps you focused throughout the day. Our brain is suspended in fluid. If you are dehydrated you can easily lose focus and make mental mistakes that will affect your job.
What qualifies as “good movement?” If you can touch your toes (while keeping your knees straight), squat down, go up/down a couple flights of stairs, run a mile, or walk 3, you move fairly well. If any, or all, of those sound like something that would put you in the hospital…it's time to get serious about improving your fitness. Not only will focusing on your strength and flexibility prevent injuries, it will improve your productivity at work.
So what do you do if you can’t do any, or all, of those things listed above? Let's start with flexibility. Can’t touch your toes? Here is my favorite way to improve your hamstring flexibility. Try doing 10 repetitions of this hamstring exercise, on each leg, once a day. I can guarantee that in a month you will be on your way to touching those little piggies once again!
How about squatting down? Think of how many times you sit and stand in a day. If you can’t do it properly you are just asking for a problem down the road. Let's start with proper form. When you sit down your shoulders should be over the middle of your feet with your trunk upright and your hands out in front of you. Start with performing 10 squats, twice a day, going as low as you can whilekeeping the proper form. As that gets easier, either add more repetitions or more sets.
Lastly, let's talk about cardiovascular health. This is one of the easiest things to improve. You just need to commit to making it a part of your day. Simple solutions include going for a walk at lunch. Or, if you have a set of stairs in your house, every time you use them go up/down one more time than you need to. The best thing to do is get a buddy to help keep you accountable. Pick someone who will keep you honest and motivate you when you don’t want to do anything. Once you make it a part of your routine it will be easy. Your brain and your heart will thank you.
Improving your health and fitness is guaranteed to increase your energy levels, make you more alert, and increase your focus. So put down that 4th cup of coffee, work on your body, and enjoy the new found success that follows!
Ian Manning graduated with his Masters degree in Physical Therapy from Northeastern University in 2004. Ian has always worked with orthopedic based injuries, starting in school with his co-op/clinical rotations then leading into his professional career as a PT. He is constantly working to continue his education through course work and staying current with research. Ian is certified through the Titleist Performance Institute (TPI) to treat golf related injuries and to improve golf performance. Please visit our Golf Performance and Rehabilitation section for more information.
At OrthoCore Physical Therapy we will provide you with quality rehabilitation that focuses on your personal goals. We use a mixture of research supported techniques to decrease your pain, increase your strength/flexibility, and restore your functional movement. Our staff strives to educate our patients about their rehabilitation process and help them get back to their target goals and objectives.
Though we are based out of North Kingstown, although we treat patients from the greater Providence area including East Greenwich, South Kingstown, Warwick, Narragansett, Newport, Jamestown, Cranston, Westerly, and other surrounding towns.