Tips For Staying Active When You Have A Desk Job

Everybody understands the importance of staying active throughout the week, but this can be a challenge when you work an office job which keeps you stationary for most of the day. Often, the last thing that you want to do after a long day at the office is to hit the gym or go for a run, but there are other ways that you can stay active if you are working 9 to 5 sat behind a computer. These are important for staying fit and healthy and particularly if you are struggling to find the time to get enough exercise during the week.

Regular Breaks

Taking regular breaks is important if you are sat down at a computer all day for a number of different reasons. Aim to take a break every hour even if it is getting up and visiting a co-worker, or even a short stroll and stretch can do wonders and could also help you to be more productive. If you are likely to forget, set a timer and go for a quick walk around the office each time it goes off.

Stretching

Staying stationary for extended periods of time can cause a host of health problems, but regular stretching can negate many of these. Be sure to stretch when you take your hourly break, but there are also easy stretches that you can do while sitting at your desk which can help.

Walk or Cycle To and From Work

If possible, try to walk or cycle to and from work instead of driving or catching public transportation. Doing so is a superb way to get exercise into your day, and you could also make huge savings in the long run. You will not want to be hot and sweaty when you arrive in the office, so consider taking it slowly or bringing a change of clothes if it is a long distance. If driving is the only sensible option for commuting, you could park your car further from the office than usual to get a little bit more exercise in each day.

Walk on Lunch Break

Lunch is a vital part of the day, and it should always be used well. Instead of eating at your desk or sitting down in the staff room, consider taking a walk outside to a local park or nearby bench so that you can enjoy fresh air and sunshine. This can also be helpful to get some time away from the office so that you feel refreshed and ready to go after lunch. If there is a gym nearby, you could even squeeze in a quick workout – even if it is only 20 minutes, every little helps!

Take The Stairs

The lift may be more convenient, but opting to take the stairs instead could have an enormous impact on your health. The stairs can burn calories and get your heart pumping, so try to do this as often as possible, and you could reap the benefits. It is understandable if you want to avoid this if your office is at the top of a skyscraper, but you could always get off a few levels down and take the stairs for the last bit (you don’t have to tell your co-workers you got the lift!).

Desk Changes

The main problem is that people have to spend such a large part of the day at their desk and this is unavoidable in most cases. There are changes which can be made to make this healthier, such as using a standing desk, as this can improve posture and circulation. Another option is an adjustable balance stool, which engages your core and encourages movement while sat down. There are also ergonomic products and other accessories to make it healthier to work while sitting at a desk.

Walking Meetings

Got a meeting lined up? Suggest taking a walk while you discuss important business matters to keep your body moving. In addition to allowing you to be active, this can encourage better discussions and help you to think outside the box. While you will not be able to have all meetings this way, they can be helpful for more informal meetings and phone conversations.

Eat Well And Drink Water

Being healthy is not just about being active – you must also eat well and drink lots of water. It is easy to forget about this when you are at your desk all day, so make a concerted effort to avoid the vending machine and instead make healthy lunches at home to bring in which is a great way to save money, too. Many professionals also constantly drink coffee throughout the day, but this is not great for your health. Instead, switch to water, and you could see a range of benefits (a cup or two of coffee is still ok though!).

Office Exercise

It is important that everybody in the office stays active, so one of the best ways to do this is to do it together. The manager could encourage everyone to take a walk together at the end of the day, arrange a game of sport after hours, which is a great form of team building, or have an office exercise class. It is in their best interest that everyone remains fit and healthy, so it is certainly worth mentioning to whoever is in charge as it could have a big impact on employee well-being and morale.

So many people work desk jobs that see them sat down at a computer for long stretches of time. This is not good for your health and can lead to a host of issues, so it is vital that steps are taken to minimize these risks. It is, of course, essential that you are at your desk for most of the working day, but the above tips can help you to stay active and healthy. Implementing these changes can be difficult yourself, so try talking to your colleagues and superiors to see if you can change the approach of the entire office and get everybody thinking about being active, and it could have a huge impact on the entire company.

3 Unhealthy Habits That Are Destroying Your Productivity

Do you get those days where you feel as though no matter what you try to do you’re just getting nowhere? Whether at home or at work, sometimes your brain will just need a rest and you’ll find that it won’t work with you to make things happen. This is perfectly normal and is only to be expected after a period of hard working.

When this can become a problem, however, is when you find that there are more days when your productivity never really reaches a good level, and you are always struggling to catch up with where you should be. If this is the case, then it’s time to look at your lifestyle and see whether any of your habits are causing this to happen. Here are some examples.

Over-Burdening Yourself

You might be trying to fit far too much into a short space of time, and this can cause a lot of stress which is extremely unhealthy. It can cause high blood pressure and heart disease amongst a variety of other dangerous conditions. Yet this isn’t the only problem with taking on too much; your productivity levels will drop as well.

If you have a smaller number of projects and tasks to deal with, you will be able to spend more time with each one, giving each more focus and attention. The more projects and jobs you take on, the less time you will be able to give each one, and that means your quality levels will slip. It also means that your brain can get too over-burdened and when that happens it will stop working effectively, and you won’t get much done at all.

Alcohol

Drinking too much either during the day or during the evening before you’re meant to be at work or doing something important is a big reason why you’re not productive. Alcohol acts as a depressant, and no one will want to work when they are feeling down. It can also make people tired and make them a lot less coordinated, all of which can mean that productivity levels go completely down. Not only that, but a hangover can impact productivity too. Try to limit your drinking to a healthy amount in moderation, and perhaps only drink on the weekends, or try to drink less so that it doesn’t affect your work. If you find this too difficult, private rehab centers can help you, so don’t feel discouraged from getting professional advice.

Napping

It’s hugely important to get enough sleep. The recommended amount is between seven and nine hours. It is generally acknowledged that a chronic lack of sleep can cause plenty of health problems including obesity and heart conditions. Although sleeping at night for a good amount of time is essential, napping during the day could be causing you problems with your productivity. Trying to make up for lack of sleep at night by napping during the day will confuse your circadian rhythm, causing you to have more problems falling asleep at night. This can lead to insomnia.

Another problem with napping is that you will still have plenty of tasks that are left undone and when you wake up from your nap you won’t be in the right frame of mind to do them.

Royal correspondent Julie Montagu

The flexi foodie, aka Julie Montagu, will be adding a new string to her bow this May. The blogger, foodie, yoga expert, TV star and member of the aristocracy announced in January that she would be the BBC’s Royal Wedding Correspondent this spring.

Prince Harry will tie the knot with American TV actress Meghan Markle at a ceremony in Windsor Chapel on May 19th 2018. Announcing the big news, Montagu told her Instagram followers: “They’re getting married and I’m officially signed by the BBC to cover the royal wedding. I’m actually weak in the knees and even feeling a bit nervous and slightly sick to my stomach with too many butterflies flying around inside of me…..

“I just had to share the news with you guys as my BBC contract came through today and not only will I be there on the grounds of Windsor Castle on the big day, but from 1st April I will be providing journalistic and commentary services for the BBC leading up to the wedding date! Sort of freakin’ out!”

Royal correspondent Julie Montagu

Montagu is no stranger to the upper echelons of society herself; she’s married to a viscount and her full title is Lady Hinchingbrooke; her husband is heir to the title of Earl of Sandwich. Her advice to the latest person to join the royal family? “It’s a bit boring advice, but just be yourself. You don’t have to conform to the English ways. No one wants a boring lady. But if she’s with Harry, no way are they gonna be boring.”

If you’re looking to hire a celebrity with real class, Julie Montagu is the woman for you. After May 19th, she’s sure to have plenty of juicy gossip about the inside story on the royal wedding, too! If you’d like to book Julie Montagu, contact her booking agency MN2S to find out more about her availability.

Factors to Consider when Shopping for an Insurance Cover for Your Child

Health care is getting more and more expensive. This is not good news, especially when it comes to children, as they are more vulnerable to illnesses compared to other family members. Getting a health insurance cover for your child is the best way to protect yourself from the financial shocks of quality healthcare. Deciding on a cover is not however as simple as it seems, factoring in the saturation of the insurance market with all assortment of plans. Government policies on health care also keep changing and with it comes rising costs. Throw in the different family set-ups in the society today and you have a headache settling on a plan.

Here are seven factors to consider when shopping for a health insurance cover for your child;

How exposed is your child

Ask yourself whether the environment your child is growing up in, both at home and school, is making them vulnerable to illnesses. If the answer is yes, you might have to consider getting a more comprehensive cover.

Know where you are standing

It is important to consider your family’s medical history before settling on a cover. Do you have a history of genetic illnesses such as diabetes and cancer? Taking a cover that caters for such will save you from draining your personal savings in the eventuality of them falling sick. However, your financial capability is just as important. Ask yourself whether the insurance plan is affordable to you without having to overhaul your lifestyle.

Honesty

Honesty is paramount. Hiding information from insurance providers you’re talking to not only jeopardizes your chances of getting the best plan on offer, but you also risk having the cover terminated when the truth comes out.

Consider the bigger picture

Settling on an insurance cover is more than just the monthly premiums. Calculate the total costs of any given plan and see if it is acceptable and affordable to you. There may be out of pocket expenses that could paralyze your finances. Do not be afraid to ask questions with regard to this. Before settling on an insurance provider, analyze what various companies have to offer on Health Insurance Reviews.

Access to quality healthcare

Do not compromise on quality just for a cheaper cost. Get to know, beforehand, whether the plan will allow your child an established pediatrician in case of illness. Ask if any emergency services are available, and get to know how the plan will cover for when the child is too far to attend to the listed healthcare facility.

Does the plan accomodate you

This is a very important factor for parents with very young children. If your child was to get admitted today, would the cover also take care of your bed at the hospital or you would have to dig deeper into your pockets?

Are there provisions for more?

If you decide to grow your family, would the cover be open to taking care of the newborn too or they would need entirely new covers for themselves? Does the plan cater for vaccinations too? If you can get the most out of a single cover for an affordable rate, the better.

9 Food Business Ideas for the Health Conscious

Are you wondering about which business to get into? Then, consider starting a health-food business, which stays profitable regardless of the state of the economy. The reason for this resilience is twofold: first, people cannot go without food, and second, people today consider food a source of good health, not just of sustenance. As a result, healthy food is now the most profitable niche in the food industry. And here’s how to get started.

Plant an Organic Roof Garden

What happens if you want to grow organic produce, yet you live in an urban area away from farms? Well, you can always plant a garden on the roof of an urban building, be it a skyscraper or only a few stories high. But be prepared to carry the soil and planting boxes to the roof. However, once your garden grows, it will provide a refuge from the hustle and bustle of city life, besides giving you a regular harvest.

Start a Greenhouse Farming Business

If you own a farm, put it to good use and make money by growing organic foods. Although you can grow your plants outdoors, build your own greenhouse and grow them there instead. This way, you increase your yield and reduce costs on pesticides. For more output, build a framework around your greenhouses and slide a tarpaulin over them twice a day for two months. Known as light deprivation greenhouses, these structures allow you to grow plants offseason.

Open a Healthy Food Roadside Stand

After you harvest your organic produce, you must find a market for it. However, before transporting it to a local grocery store or farmers’ market, try building a roadside stand next to your farm. Your neighbors may just be an untapped market. In addition, having your own stand cuts off any intermediaries, allowing you to distribute your products and set your own price.

Can Your Organic Produce

A roadside stand may be a good idea, but fresh produce has little value and a short shelf life, which limits its price. To increase your profits, consider canning your produce, especially if you grow fruits. But first, create jams or other marketable products, then package them, and finally sell them at the stand, online or to local stores.

Open an Organic Juice Bar

Instead of making jams or salsas, you can also squeeze or blend the fruits into fresh natural juices and sell them. For low juice volumes and a limited range of flavors, use a roadside bar. If you make large volumes and can create many assorted juice flavors, consider opening a juice bar. However, location matters, so try to position the bar close to establishments that are frequented by health-conscious consumers, such as gyms for instance. Alternatively, you could set up shop near a shopping mall.

Open a Health-Food Restaurant

If you have more capital, you can forego the juice bar and open a fully-fledged organic restaurant. But to succeed, make sure that your menu includes a wide range of tasty meals, that you choose a suitable location and that you comply with local restaurant regulations. However, organic food restaurants are a growing niche market, meaning that the market is unlikely to be saturated with competitors.

Start an Office Catering Service

You can also open your restaurant in a commercial building where you’ll provide catering services during lunch breaks. If you didn’t know, most commercial buildings don’t run their in-house canteens or even vending machines. Instead, they hire them out to interested parties. So, if you get an office catering service contract that includes both the canteen and machines, you double your profits.

Become a Healthy Food Truck Vendor

If you cannot open a restaurant or an office canteen for whatever reason, but you still want to sell healthy food, you can always become a food truck vendor. As one, you can start your business with a small investment at a low risk, but in your case, you’ll carve a niche for yourself by selling healthy foods to office workers, wedding parties and festival goers among others.

Start a Healthy Food Delivery Service

If even truck vending proves an impossibility, then cook at home and from there, deliver your organic meals to your customers’ doorsteps. Only make sure your food is still fresh by the time it gets to its destination. Also, use oven-safe and microwave-safe packaging for your customers’ convenience.

As more people become concerned about their health, the health-food industry will only grow. This makes it the perfect sector for health-conscious people who want to test the waters of the ever-growing food business.

Making money from your health-focused business

If you’ve gone into business with the aim of improving the health of your customers, then you’ve entered a growing market. The sector has seen a consistent expansion as people become more aware of their health responsibilities, and whether you’re a yoga teacher, nutritionist or run a gym, you’re going to want to reach as many people and make as many sales as possible. After all, that was the point of starting your business in the first place, right? With that in mind, you may be wondering just how to accomplish that, and the prospect of business buzzwords and incomprehensible business strategies can be incredibly daunting. If you’re hoping to build your health-focused business into a successful revenue source, then here are the best ways to accomplish that without resorting to clichés and those ever-annoying buzzwords.

Build a website

Your first step should always be to build the best website possible. Even if you’re primarily a local business that relies on passing trade and the geography of your local neighborhood, having a website makes even the nearby community far more likely to find you and use your services. You don’t have to panic when it comes to designing and building your first website, no matter how difficult you may think it’s going to be, because the good news is that these days building a website could not be easier. You could choose to utilize the services of a website design company, which will take a lot of the stress and pressure from you, but you also have the option of using one of the many website building sites that are available. Look at sites like WordPress and Wix, and you’ll find that creating the website template for your spa or massage therapy center, and filling your pages with content, is considerably easier than you thought.

Become a market leader

With your website in place, you now have to attract your customers. There are an insane number of ways that you can tackle this, and even if you already have an established client base, a little business growth is always welcome. One of the lesser used techniques for getting your name out there is to become a market leader in your field. That simply means that people will recognize your expertise and as a result, trust you considerably more. It’s not that difficult either. You know your product or service already, otherwise you wouldn’t have built the business in the first place. Send out press releases to your local media when there have been new products, new legislation, or anything external that has an effect or influence on your business area that can be used as a promotional newsletter that you send to community radio stations, university newspapers and local television channels. If you can make them good enough, you may be invited on to talk about your industry, and that’s the best free advertising in the world.

Reduce your costs constantly

Half of business management is knowing where to stop spending money, and that can be a challenge, especially if you’re not used to budgeting for a company. Whether your business is large or small, brick and mortar or e-commerce, there are always going to be ways to reduce your outgoings and increase your profit margins. One of the most useful tools in the digital age is that of video-conferencing. Using a choice of platforms available, you can cut down on both travel costs and travel time when it comes to holding those all-important meetings with suppliers or even customers. A telephone is great, but if you want a face to face conversation but you don’t want to waste a day driving for a 30-minute negotiation, you can just as easily use video-conferencing to great effect. You can even hold meetings with multiple members these days, so there really is no need to waste time, money, and energy on traveling to a business meeting.

The strange world of Marketing

When it comes to marketing your business, you can all too easily become overwhelmed by the seemingly endless sources of advice that you can find online. In amongst the advice that you might find, there are some key elements however, and it’s worth making a note of the ones that suit your business. Not all of them will, and if you’re looking for chiropractic marketing ideas or an inventive way to promote your nutrition supplement company, then keep an eye out for those marketing techniques that will be of benefit. Make use of every tool at your disposal, and you may find that you are able to create cash-flow from unexpected sources. Many businesses are increasing their use of video blogs on their websites, which not only gives them something to share on social media, it also grounds your market leader credentials and can even be monetized. If you create some well written and informative tutorials or advice videos, you may even find that your YouTube channel is one of your more important and exciting sources of money.

Once you make the decision to take your business seriously, you open yourself to an entirely new world. Learn about the tools available and do your research. Be willing to diversify as the need arises but always stay focused on the original elements of your business that prompted you to start it in the first place. Talk to your customers about their needs and their evolving thoughts on your products, your services, and even your branding, and you may find that the best advice or suggestions come from the most unusual sources. There are plenty more ways that you can save and make money, from hiring experienced staff to collaborating with companies that deal in similar fields as you. Never stop looking for ways to grow and build on the foundation that you’ve worked so hard to create. Just as you are looking after the health of your customers, you should also be keeping an eye on the health of your business.