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Creative Ways To Stay Fit posted on August 25, 2008

It’s a struggle to be health-conscious while on the job, but you can easily avoid common work-related injuries and harmful habits

By Sandra Fong Young

“I’m too busy.” This is perhaps the most used excuse for not working out. Being “busy” includes a work week that does not neatly contain itself into a “nine to five” time frame, spilling into multiple to-do lists stuck on the fridge (and lining the car’s passenger seat and stuffed into briefcases), Blackberry alerts at 3 a.m. and emergencies on the job site that must be fixed within the next hour. Where’s the time?

Unfortunately, there’s not always a way to make more time available, but there are ways to squeeze in an exercise before lunch, a healthy habit after the last day’s conference call and a little cardio on the way to the car. Being “busy” does not have to automatically mean being “unhealthy.”

At the Office

Adverse health effects are causing 50% of top executives to leave their current positions, according to the Center for Work-Life Policy’s study, “Extreme Jobs: The Dangerous Allure of the 70-Hour Workweek.” So what are these health effects? What are the signs?

Ralph Havens, owner of Mission Hills Physical Therapy, notes that common work-related problems include back/hip pain, headaches and neck/shoulder/arm discomfort. Yet unfortunately, there are no exact signs to determine who will experience work-related health problems or chronic pain and who will not. “There could be two people, both with bad posture, eating bad food and who don’t exercise,” he says. “One could have chronic pain, and one could be exuberant for life.”

One trend Addie Merrill, co-owner of Addie’s Personal Training Studio, sees with her studio’s clients is that business owners and CEOs are the most prone to stress-related injuries. Stress can be a major cause of poor health—both physically and mentally. “Most of them are 40- to 50-year-old men who have built a tremendous financial fortune at the expense of their health,” says Addie.

And as usual, there is no easy solution, but there are preventive measures one can take. Addie recommends drinking water throughout the day. Not only is water the best liquid to intake, but “it will force you to take restroom breaks. You can use these breaks as time to walk and stretch.” She also advocates taking the stairs. What about the person working on the top floor of a skyscraper? He can take the elevator up a few floors short of his destination and power step his way up the rest.

Bringing lunch is another way to maintain a healthy workday, but this does not mean eating frozen food meals desk side, while typing up project outlines. Havens suggests watching the amount of grains, such as gluten, consumed and reducing processed sugar intake. Instead, have some zucchini baked with feta and parsley. Make Asian lettuce wraps with fresh romaine lettuce leaves, sliced white turkey meat and red peppers.

For many, it is hard to remember that lunchtime is also a well-deserved break time. So take it, and make use of it. Such advice may take a while to be adopted, as one of the Center for Work-Life Policy’s study announcements calls the working population’s current habits to be “the new American nightmare in all of its sexless, vacationless, eating-at-your-desk glory.” Not so appetizing.

Overtime

If a time after “work time” exists, what then? There may just be room for a little exercise in the day (or night). Fitness activities that are easy to incorporate into preexisting plans include a brisk walk to the mailbox or squats alternated with folding the laundry.

For 25-minute personalized exercise workouts “to support overstressed executives frantically juggling long hours and tight deadlines,” Addie’s Studio offers the Executive Express Program, an alternative to the traditional 55-minute or longer training session. But do not put off planning time for fitness—just like any other agenda item, it will be better remembered if it’s recorded.

“If you wait until Monday to put together your weekly workout schedule, you will find that all of your available time will have vanished,” warns Addie’s Studio co-owner Tyler Merrill. Sound too familiar? Try scheduling workouts, whether with a trainer, friend or solo, at least one month in advance. If canceling a scheduled workout session is absolutely necessary—the workstation printer is shooting out pages filled with the letter “T” and will not stop!—be sure to reschedule at that very same time.

For diet, be wary of “weekend damage control,” as Tyler terms it. It’s 5 o’clock on Friday, and the immediate craving is for something sweet or salty or maybe even both. Noshing on the couch can quickly turn into a junk food fest that makes a person feel sluggish and drained, instead of revived and ready for a wonderful (dare say, relaxing) weekend.

Havens also reminds workers that it is key to review their whole condition before determining what to remedy. At Mission Hills Physical Therapy, this initial examination includes assessing a person’s mindfulness, diet, toxicity, the physical and the mental. For example, an ache a person may have with a hand may actually be tied to a problem in the shoulder. The larger picture must be looked at to find out what truly needs to be set right. Havens’ recommendations can include exercises, herbs and changes in diet—he rarely sees only one answer for a problem.

Unhealthy habits and painful injuries may occur throughout one’s work and home life, but they can be treated—and perhaps even prevented. Addie adds, “Without your health in tact, your fortune will be enjoyed by someone other than you.”

 

Here are three office-friendly exercises, courtesy of Mission Hills Physical Therapy:

Chin Tuck
This simple stretch helps relax the muscles in the back of the neck. Use as a quick break from staring at the computer or while waiting in line to use the copy machine.
• Tuck your chin into your body.
• Try to keep back straight.
• Drop your head slowly forward.

Doorway Pectoralis Stretch
This stretch will help with the hunched-over feeling that results from sitting in one place for too long, often with bad posture. Repeat as needed to stretch out chest muscles and bring shoulders back and down to a comfortable resting position.
• Stand in a doorway and put your forearm on one side of the doorway, with your palm against the wall a little above your shoulder. Body should be facing forward inside the doorway.
• Turn your feet and the rest of your body at a 45-degree angle from the doorway except for your arm.
• Return to your original position and move your forearm up, so that your palm is against the wall near your head.
• Repeat turning your body and feet 45 degrees from the doorway except for your arm.
• Return to your original position and move your forearm up, so that your palm is against the wall a little above your head.
• Repeat turning your body and feet 45 degrees from the doorway except for your arm.
• Switch to the other side of the doorway, and do all the steps above for the other side of your body.

Picking Fruit
This exercise is ideal to stretch out areas such as the sides of your body, lower back and hamstrings. Repeat as desired.
• Stand up straight with both arms and hands overhead.
• Stretch your left arm up higher than your right arm (as if reaching to pick fruit).
• Return your arm to its original position over your head.
• Stretch your right arm up higher than your left arm.
• Alternate your arms to stretch up higher from each other.
NOTE: If you have any lower body pain, do not do the last step below.
• Let your arms and upper body hang down from your waist with fingertips toward the ground. Legs should be straight, but not locked into place.
Relax.

Mission Hills Physical Therapy
928 Ft. Stockton Drive | San Diego
(619) 543-1470
www.missionhillspt.com

Addie’s Personal Training Studio
4440 Ingraham Street | San Diego
(858) 483-2711

8935 Towne Centre Drive | San Diego
(858) 677-9480

www.addiesstudio.com